Cancer is the second leading cause of death in the US, killing 1 in 4 Americans each year. Diet may be linked to as much as one-third of all cancer cases. Phytochemicals found naturally in plants may decrease cancer risk. Whole grains contain phytochemicals like fiber, vitamins, minerals, and phytoestrogens that research has shown can lower cancer risk. The document recommends including 1-2 servings of whole grains like bulgur, barley, brown rice, oats, quinoa, or corn daily for their cancer-fighting properties.

1. Diet and Cancer
Whole Grains and Cancer
Why should I be concerned about cancer?
Cancer is the second most common cause of death in the US. It kills
1 out of every 4 Americans each year.
How is diet related to cancer?
Diet may be linked to as much as one-third of all cancer cases in the
US. Recent research has shown that components of plant foods called
phytochemicals may decrease cancer risk.
What are phytochemicals?
“Phyto” comes from the Greek word for plant.
Phytochemicals are natural parts of plants that
FAST FACTS...
may help prevent chronic diseases like cancer. Wheat is grown in 42 states in the US.
How do whole grains decrease cancer risk? Barley is the fourth largest grain crop in
Whole grains are made up of all parts of the grain— the world after wheat, rice, and corn!
the bran (fiber-rich outer layer), the endosperm
(middle layer), and the germ (nutrient-rich inner layer). Only 5% of the world’s oat crop is
In addition to fiber and vitamins and minerals, whole consumed by humans—the majority is
grains contain phytochemicals (phytoestrogens, fed to animals.
lignans and phytates) that may decrease cancer risk.
Quinoa may be a better protein source
than soy!
Whole Grains in YOUR diet...
Include 1 to 2 servings of whole grains per day. One
serving is 1/2 cup of cooked whole grains or 3/4 to 1 cup
of dry whole grain cereal or 1 slice of whole grain bread.
Whole Grain Fiber
(g/serving)*
Bulgur, 1/2 cup 5
Barley, 1/2 cup 4
Prepared by J. Lynne Brown, Ph.D., R. D.
Brown Rice, 1/2 cup 2 Associate Professor Food Science
Oats, 1/2 cup 2 Layout and Design by Dave Varley
Quinoa, 1/2 cup 2 c The Pennsylvania State University 2004
Corn, 1/2 cup 2
College of Agricultural Sciences
*Average grams per 1/2 cup cooked whole grains. Agricultural Research and Cooperative Extension