Prostate: 3 types of foods to consume in moderation

Food is a cornerstone of our health, essential for ensuring proper growth, a strong immune system, and healthy aging. Conversely, an unbalanced, insufficient, or uneven diet can lead to the development of chronic diseases and the deterioration of specific organs sensitive to dietary habits.

A key example is a small exocrine gland known as the prostate, located in the pelvic region and weighing approximately 20 to 25 grams. Present only in men, the prostate produces prostatic fluid, which mixes with sperm cells to form semen.

Fragile and subject to natural aging, the prostate undergoes significant changes over time. In a young adult in their twenties or thirties, it is about the size of an apricot with a volume of 20 cc (cubic centimeters). Normally, it continues to grow, and by the age of 60, its volume has almost doubled to 40 cc. However, from the age of 50, men may develop a benign prostatic hyperplasia, a condition that causes abnormal prostate enlargement. This condition, common among men in their fifties, can make the prostate grow to the size of a grapefruit, obstructing the male urinary system (bladder, urethra, etc.).

In addition to enlargement, the prostate can develop malignant tumors originating from its tissues, known as cancer. This condition is very common among men over the age of 60.

As we recently explored, certain food groups benefit prostate health. However, some types of food, when consumed excessively, can harm the prostate over time. Here are three types of foods to consume in moderation.

Red Meat

A staple in French cuisine, red meat contains a high concentration of myoglobin (a muscle protein containing iron found in vertebrates). While commonly associated with blood, its red hue is actually due to this high iron content.

More broadly, the myoglobin content helps differentiate and classify meat types. For example, white meat has low myoglobin levels, explaining its pale color, while game meat, rich in myoglobin, appears darker.

While red meat can be part of a healthy, balanced diet, it is also rich in saturated fats, considered "bad fats" for the body. Excessive consumption of animal fats may increase the risk of prostate cancer, as suggested by this scientific study. Conducted in the U.S., the study followed a cohort of 175,343 American men aged 50 to 71 and identified a link between high consumption of red and processed meats (smoked, cured, salted, or preserved) and prostate cancer.

Despite this study, the scientific community remains divided on the risks of red meat consumption related to prostate cancer. One certainty is the importance of moderation. Consuming red meat in reasonable amounts poses no significant harm, while overconsumption could increase the risk of cardiovascular diseases and cancer. The ideal portion is 100 to 120 grams, one to two times per week.

Weekly Dietary Routine: Diversify your diet with alternatives such as white meat or fish. Chicken and turkey, for instance, are excellent options, offering rich nutritional profiles (vitamins, zinc, iron, selenium) beneficial for the nervous system, skin, and overall health.

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Dairy Products

Also referred to as dairy products, these items are made from milk or through food processing based on it. A universal food, milk has been consumed by humans for nearly 12,000 years and has been present in every known civilization to date. Even today, milk remains immensely popular. In France, for example, people consume an average of 35 kilograms of dairy products annually.

Most commonly, cow’s milk is the primary choice for consumption, but other animal milks, such as those from goats, sheep, camels, and yaks, are also suitable for humans. Dairy products are a fantastic source of calcium, essential for strong bones and teeth, and are typically categorized into three main groups:

• Milk: raw, fresh, sterilized, powdered, whole, semi-skimmed, and skimmed
• Cheese: camembert, roquefort, comté, goat cheese, etc.
• Yogurts: including fromage blanc and fermented milk products

Consuming dairy in moderation is generally considered beneficial for health and is often recommended by experts. However, excessive consumption, similar to red meat, has been linked to a potentially higher risk of prostate cancer. As highlighted by this meta-analysis, which reviews 18 articles and 13 independent studies, researchers conclude: “These findings, along with previous studies, suggest that consuming milk and dairy products increases the risk of prostate cancer. This is biologically plausible given milk’s high content of fats, hormones, and calcium, all associated with prostate cancer risk.”

That said, this potential link remains unproven and is not universally accepted within the scientific community. As other studies have shown, understanding the balance between moderate and excessive consumption is crucial. Excessive intake, rather than moderate consumption, is what may negatively impact prostate health. Ideally, experts recommend consuming no more than two servings of dairy products per day, a guideline supported by the French Public Health Council.

Weekly Dietary Alternatives: Unique and nutritious options exist as alternatives to conventional dairy products. For example, flax milk is known for protecting the stomach and cleansing the intestines. Almond milk, on the other hand, is a sustainable, low-calorie choice enriched with vitamins (A, B1, B2, B3, and E), magnesium, probiotics, and calcium.

In the realm of dietary supplements, the combination of vitamins D3 and K2 is a smart and viable solution. It contributes to improved calcium absorption, enhanced immune system support, and the maintenance of normal bone density and dental health.

Alcohol

A psychoactive compound derived from alcoholic beverages, alcohol was accidentally discovered and created by humans nearly 6,000 years ago in Mesopotamia. It remains particularly popular in France, where the average person consumes 11.4 liters of alcohol per year. Globally, it ranks as the second most deadly recreational drug after tobacco, causing significant mortality.

Alcoholic beverages are predominantly made through the fermentation of various plants (such as wormwood, agave), grains (barley, rye), fruits (cherries, oranges), and vegetables (potatoes, beets). For instance, fermented potatoes are used to produce the famous vodka, while fermented barley is the basis for creating beer and whiskey.

It is well-known that excessive alcohol consumption exposes individuals to serious health risks, including digestive disorders, cardiovascular diseases, and cancers. Studies conducted over the past decade also highlight alcohol’s potential negative effects on the prostate. Specifically, researchers aim to establish a link between alcohol consumption and the occurrence, as well as the severity, of prostate cancer. One study, published in 2009, demonstrated that heavy drinkers were twice as likely to be diagnosed with advanced prostate cancer compared to moderate drinkers (source).

Conversely, more recent studies suggest that moderate red wine consumption may be linked to a lower risk of disease progression. Scientists even suggest that moderate alcohol consumption is safe for prostate cancer patients.

Like dairy and red meat, alcohol should be consumed in moderation. This is particularly important for alcohol, given its potential to cause severe harm to the body. Be sure to stay within recommended limits (no more than two drinks per day) and don’t hesitate to seek help if struggling with dependency.

Weekly dietary routine: Beyond alcohol, there are plenty of flavorful drinks to satisfy your taste buds without harming your body. These include alcohol-free beers and wines, juices, and sparkling water. Among these, tea is the best alternative. Whether iced or hot, tea offers antioxidant, fat-burning, and diuretic properties.

References :

•  Rashmi Sinha, Yikyung Park, Barry I. Graubard, Michael F. Leitzmann, Albert Hollenbeck, Arthur Schatzkin et Amanda J. Cross - Meat and Meat-related Compounds and Risk of Prostate Cancer in a Large Prospective Cohort Study in the United States - Am J Epidemiol - 2009 Nov 1 ; 170(9): 1165–1177.
• Dominik D Alexander, Pamela J Mink, Colleen A Cushing & Bonnie Sceurman - A review and meta-analysis of prospective studies of red and processed meat intake and prostate cancer -  Nutrition Journal - 02 November 2010 ; 50. 
• Dominik D Alexander, Pamela J Mink, Colleen A Cushing, Bonnie Sceurman - A review and meta-analysis of prospective studies of red and processed meat intake and prostate cancer - Nutr J - 2010 Nov 2 ; 9:50.
• Alex Sargsyan, Hima Bindu Dubasi - Milk Consumption and Prostate Cancer: A Systematic Review - World J Mens Health - 2021 Jul ; 39(3) 419-428.
• Bricia López-Plaza, Laura M Bermejo, Cristina Santurino, Iván Cavero-Redondo, Celia Álvarez-Bueno, Carmen Gómez-Candela - Milk and Dairy Product Consumption and Prostate Cancer Risk and Mortality: An Overview of Systematic Reviews and Meta-analyses - Adv Nutr - 2019 May 1;10 : S212-S223.
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• Li-Qiang Qin, Jia-Ying Xu, Pei-Yu Wang, Jian Tong, Kazuhiko Hoshi - Milk consumption is a risk factor for prostate cancer in Western countries: evidence from cohort studies - Asia Pac J Clin Nutr - 2007 ; 16(3): 467-76.
• Dagfinn Aune, Deborah A Navarro Rosenblatt, Doris SM Chan, Ana Rita Vieira, Rui Vieira, Darren C Greenwood, Lars J Vatten, Teresa Norat - Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies - The American Journal of Clinical Nutrition - January 2015 - Volume 101 ; Issue 1 : Pages 87–117.
• J M Chan, M J Stampfer, J Ma, P H Gann, J M Gaziano, E L Giovannucci - Dairy products, calcium, and prostate cancer risk in the Physicians' Health Study - Am J Clin Nutr - 2001 Oct ; 74(4): 549-54.
• David Tat, Stacey A Kenfield, Janet E Cowan, Jeanette M Broering, Peter R Carroll, Erin L Van Blarigan, June M Chan - Milk and other dairy foods in relation to prostate cancer recurrence: Data from the cancer of the prostate strategic urologic research endeavor (CaPSURE™) -  2018 Jan ; 78(1):32-39.
• Zhihong Gong PhD, Alan R. Kristal DrPH, Jeannette M. Schenk MS, Catherine M. Tangen DrPH, Phyllis J. Goodman MS, Ian M. Thompson MD - Alcohol consumption, finasteride, and prostate cancer risk - Volume 115, Issue 16 - 13 July 2009 - Pages 3661-3669.
• Amanda J Macke, Armen Petrosyan - Alcohol and Prostate Cancer: Time to Draw Conclusions - Biomolecules - 2022 Feb 28; 12(3): 375.
• SungEun Hong, Hayeong Khil, Dong Hoon Lee, NaNa Keum , Edward L Giovannucci - Alcohol Consumption and the Risk of Prostate Cancer: A Dose-Response Meta-Analysis - Nutrients - 2020 Jul 23; 12(8): 2188.
• Matteo Rota, Lorenza Scotti, Federica Turati, Irene Tramacere, Farhad Islami, Rino Bellocco, Eva Negri, Giovanni Corrao, Paolo Boffetta, Carlo La Vecchia, Vincenzo Bagnardi - Alcohol consumption and prostate cancer risk: a meta-analysis of the dose-risk relation - Eur J Cancer Prev - 2012 Jul ; 21(4): 350-9.
• Mary K Downer, Stacey A Kenfield, Meir J Stampfer , Kathryn M Wilson, Barbra A Dickerman, Edward L Giovannucci, Eric B Rimm, Molin Wang, Lorelei A Mucci, Walter C Willett, June M Chan, Erin L Van Blarigan - Alcohol Intake and Risk of Lethal Prostate Cancer in the Health Professionals Follow-Up Study - J Clin Oncol - 2019 Jun 10; 37(17): 1499-1511.