The Low-Calorie Snack That Can Fill You Up And Reduce Your Risk Of Prostate Cancer

Prostate cancer is a type of cancer that occurs in the prostate gland. According to the Mayo Clinic, this small, walnut-shaped gland creates seminal fluid to protect sperm and aid in their transport. It's not known what causes prostate cancer, but being older, being Black, having obesity, and having certain genes can put men at greater risk for the disease. 

Eating a healthy diet can help prevent prostate cancer. Johns Hopkins Medicine notes that there are several specific measures you should take, such as eating less trans fats and saturated fats, eating more omega-3 fatty acids, eating more fruits and vegetables, consuming green tea and soy, and staying away from meat that is fried or grilled at high temperatures.

However, one specific nutrient you'll want to get more of in order to prevent prostate cancer is lycopene. A 2022 study published in Nutrients found that most in vivo studies confirmed the anti-cancer properties of lycopene, especially when it came to prostate cancer. Also, a 2022 study found in The Journal of Nutrition reported that, overall, experimental studies back the idea that lycopene prevents prostate cancer.

You may be wondering at this point just what you need to eat in order to benefit from this nutrient. Well, the good news is there is a tasty low-calorie food that you can begin eating right now to help reduce your risk of prostate cancer: tomatoes. To learn more, Health Digest conducted an exclusive interview with Andrea Soares, MS, RDN, CSSD with Top Nutrition Coaching.

WebMD explains that lycopene is a type of pigment called a carotenoid. It is responsible for the red color of tomatoes. Red fruits and vegetables like watermelons, pink grapefruit, red peppers, and papayas also contain lycopene, said Soares. However, tomatoes are the richest source of this cancer-fighting antioxidant (per New York Urologic).

Thanks to their lycopene content, tomatoes have cancer-fighting properties. And, as a result, tomatoes have important health benefits for men. According to the Memorial Sloan Kettering Cancer Center, lycopene might help prevent cancers like prostate cancer through a few different proposed mechanisms. It might be able to stop cancer cell growth, prevent DNA damage, or enhance enzymes that break down cancer-causing substances.

"Lycopene might not be the most talked-about nutrient," said Soares, "but this powerful antioxidant is making waves in the health world—especially when it comes to fighting prostate cancer." It can also provide other benefits, she added, such as lowering your "bad" low-density (LDL) cholesterol and protecting your skin.

Per the Keck School of Medicine, a large tomato has only 33 calories. In addition to eating raw tomatoes, you can add more lycopene to your diet by consuming tomato juice, tomato ketchup, tomato paste, tomato sauce, and tomato soup. In fact, cooked tomatoes may be preferable to raw ones, according to Soares. "Cooked tomatoes, like those in tomato sauce or paste, are even better because cooking makes the lycopene easier for your body to absorb," she said.

Looking for a delicious recipe to boost your lycopene intake? How about creamy vegan tomato soup or refreshing tomato cucumber gazpacho? Or, if you want a gluten-free, dairy-free dish that is nutritious as well as filling, tomato zucchini pie may be more to your liking. And, of course, a healthy lasagna made with marinara sauce will also fit the bill.

If you're looking for a simple snack, Healthline also offers us the idea of stuffing tomatoes with tuna salad made with olive oil, mayonnaise, or avocado. They remind us that lycopene is fat-soluble so combining your tomato with a fat source like one of these three will aid in its absorption. Also, one small tomato stuffed with 1 ounce of tuna salad made with mayo will only set you back 150 calories, making it a low-calorie and filling snack.

"Incorporating lycopene-rich foods into your diet is a simple and tasty way to protect your health," Soares concluded. "Whether you're focused on reducing your risk of prostate cancer, keeping your heart in top shape, or even protecting your skin, lycopene is a powerful ally in your nutritional arsenal."