A professor has shared his advice on a particular breakfast that can help reduce the risk of bowel cancer, and it requires no cooking at all. Quick and easy to put together, the simple ingredient can be enjoyed as soon as you wake up, or as a snack or dessert, and it doesn't cost the earth either.
The oncology consultant Justin Stebbing, professor of biomedical sciences at Anglia Ruskin University, said on theconversation.com, that emerging evidence suggests that regular yoghurt consumption may have a protective effect against certain aggressive forms of colorectal cancer by modifying the gut microbiome, the natural bacteria that live in the gut.
Plus, yoghurt offers several other health benefits. It is rich in calcium, which supports bone density and may reduce the risk of brittle bones, known as osteoporosis, it has been associated with lower blood pressure and reduced risk of cardiovascular disease, and some studies suggest that yoghurt intake may help prevent type 2 diabetes too.
But he said when incorporating yoghurt into your diet, "it’s important to choose wisely." He added: "Opt for plain, unflavoured yoghurt to avoid added sugars, which can negate health benefits – for example by causing weight gain, which is a risk factor for obesity and cancer.
"Different fermentation processes can result in varying levels of beneficial bacteria, so look for yoghurts with live cultures. Plain, unsweetened Greek yoghurt is generally higher in protein and lower in sugar, while full-fat yoghurt often has fewer processed ingredients than reduced-fat or non-fat variations."
I followed a simple Cakeontherun recipe which called for plain, unflavoured yoghurt and it was absolutely delicious. While you could just eat a bowl of yoghurt on its own, this recipe is extra tasty and includes three of the world's '10 healthiest foods' too.
I made it the morning to eat straight away at home, but next time I will make a bigger batch and leave it in the fridge overnight so I can take it on the go with me in a little container. Another great thing about this recipe is that you can customise it with whatever fruit you have, and frozen fruit works too.
The Cakeontherun breakfast recipe
Serves 1
Ingredients
- 30g oats
- 1 tbsp almonds
- 1 tsp chia seeds
- 1 tsp pumpkin seeds
- 5 tbsp plain yoghurt
- 1 small banana
- Handful berries, fresh or frozen
Method
- Chop almonds into bits then mix all the dry ingredients together in a bowl.
- Then add yoghurt, chopped banana and berries to the bowl. If you use defrosted berries, mixing the berry juice with the yoghurt will give it some extra flavour.
- Eat straight away or leave in the fridge until you want it. You can mix it up and have it as overnight oats the next day.
