Consider a plant-forward diet to help reduce your risk of breast cancer. That’s the finding from a new French research study, presented at the recent annual meeting of the American Society for Nutrition.

For the study, more than 65,000 French female participants (average age 53) completed nutritional questionnaires in 1993 and again in 2005.

The women were classified as following either a mostly animal-based diet or a diet that’s mostly plant-based. Researchers found that those who consumed a healthy, primarily plant-based diet saw their risk for developing any type of breast cancer drop by an average of 14%.

What’s interesting about this study is that breast cancer risk fell only among women whose diets included significant amounts of whole grains, fruits, vegetables, nuts, legumes, vegetable oils, tea and coffee -- even if red meat and poultry occasionally were part of their plates.

But there were no protective benefits seen among older women whose primarily plantbased diet had a heavy reliance on fruit juices, refined grains, sugar-sweetened beverages and desserts. That type of diet, although plant-based, raised breast cancer risk by about 20%.

What we eat matters, whether it’s plant-forward or not, and in particular, how much fiber is included in your diet. Researchers explained that the high fiber content of the healthier plant-based diet helped lower cancer risk due to anti-inflammatory and antioxidant effects.

Q and A

Q: What are some of the health benefits of flaxseed?

A: Flaxseed is high in dietary fiber (helpful in preventing constipation) and contains the omega-3 fatty acid alpha-linolenic acid (considered a healthy fat that helps reduce cholesterol and prevent hardening of the arteries). Flaxseed also contains phytoestrogen compounds called lignans that may be health-promoting. Additionally, flaxseed may have antiinflammatory properties. Mix it in your oatmeal, add it to a smoothie or sprinkle over yogurt.

RECIPE

Temperatures have been turned up over most of the country, and that means we’re looking for recipes that don’t heat up the kitchen. Here’s a salad from Ellie Krieger’s “The Food You Crave.” It’s a good source of fiber, vitamin A, potassium, vitamin C and vitamin K. The sweetness from the carrots is balanced by the tart apples, yogurt and cider vinegar.

CARROT, GREEN APPLE AND MINT SALAD

Servings: 4

1/3 cup plain nonfat yogurt or 1/4 cup plain Greek-style nonfat yogurt

2 tablespoons mayonnaise

1 tablespoon fresh lemon juice

1 tablespoon cider vinegar

1 teaspoon honey

1 pound carrots, peeled and trimmed

1 Granny Smith apple, cored

2 tablespoons chopped fresh mint

Salt to taste

If using regular yogurt, place the yogurt in a strainer lined with a paper towel. Set the strainer over a bowl and let the yogurt drain and thicken for 30 minutes. In a small bowl, whisk together the drained or Greek-style-yogurt and mayonnaise until smooth. Whisk in the lemon juice, vinegar and honey. In a food processor, first grate the carrots and then the apple. Transfer them to a large serving bowl and stir to combine. Pour the dressing over the carrot mixture and toss to coat. Roughly chop the mint and add it to the salad. Season with salt. This salad will keep in the refrigerator in an airtight container for about 3 days. Serves 4. Serving size: 1/2 cup.

Per serving: 130 calories; 2 grams protein; 19 grams carbohydrate; 6 grams fat (1 gram saturated); 3 milligrams cholesterol; 134 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.