A plant-based diet could potentially lower the chances of developing diabetes and heart disease.
Spicing Up Your Diet Could Help Ward Off Diabetes and Heart Disease
Eating a well-balanced, plant-rich diet could significantly lower the risk of developing both type 2 diabetes and heart disease.
Research indicates that this beneficial effect could be due to phytosterols – compounds found in various plant foods.
The world is witnessing a rapid increase in the number of individuals living with type 2 diabetes. As per the International Diabetes Federation, the current number stands at around one in nine adults worldwide, and it's predicted to jump to one in eight by the year 2050.
In the United States, the situation is no better. According to the Centers for Disease Control and Prevention (CDC), more than one out of every seven adults in the country has type 2 diabetes, and over a quarter of those aged 65 and above are affected.
Type 2 diabetes is a known risk factor for heart disease, which, as stated by the CDC, is the top cause of death for men, women, and most ethnic groups in the US.
A recently concluded large-scale study offers a promising discovery – a plant-rich diet could help reduce the risk of developing both diabetes and heart disease.
Presented at the annual flagship meeting of the American Society for Nutrition, the study findings suggest that a diet high in phytosterols cut the risk of heart disease by 9% and type 2 diabetes by 8%.
One leading nutrition expert, however, urges a cautious approach:
- "First, let's look at the methods - what population was studied, what measures and methods were used, and what statistical techniques were applied?" - Eamon Laird, PhD, Assistant Lecturer in Nutritional Science at Atlantic Technological University (ATU) Sligo & Visiting Adjunct Professor at Trinity College Dublin.
One reason for concern might be the fact that the research is yet to be published in a peer-reviewed journal. Nevertheless, the findings provide a compelling reason to explore this area further.
A Plant-Rich Diet for Reduced Disease Risk
The study analyzed data from over 200,000 adults in the US, all of them either nurses or other health professionals, with nearly 80% being women. The data followed the participants for up to 36 years, during which time more than 20,000 developed diabetes, and nearly 16,000 were diagnosed with heart disease.
All participants filled out food-frequency questionnaires, from which the researchers assessed their intake of phytosterols. Based on the responses, participants were divided into five groups in order of their phytosterol intake.
Those in the highest group consumed around 4-5 servings of vegetables, 2-3 servings of fruit, two servings of whole grains, and half a serving of nuts per day.
People in the top fifth for phytosterol intake were 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes than those in the bottom group.
A U.K.-registered dietitian offered her insights:
- "Increasing the amount and variety of plants in our diet is known to reduce the risk of heart disease. It's interesting to see if phytosterols play a significant role in this process." - Megan Smith, RD
Phytosterols: Friends in Harvard Gowns?
Phytosterols are compounds found in various plant foods, primarily in unrefined plant oils such as corn, sunflower, soybean, and olive. Nuts, seeds, whole grains, legumes, avocadoes, broccoli, cauliflower, passion fruit, raspberries, and oranges are all good dietary sources of phytosterols.
These cholesterol-like compounds help avoid cholesterol absorption in the intestine, thus lowering the level of low-density lipoprotein (LDL) or "bad" cholesterol in the blood – a key risk factor for heart disease, as previously discussed.
Furthermore, preliminary evidence suggests that phytosterols may have anti-inflammatory properties and potentially improve glucose and lipid metabolism. However, more research is needed in this area to draw practical conclusions.
The researchers found that both total phytosterol and a particular form, β-sitosterol, were associated with metabolic markers and metabolites linked to a lower risk of heart disease and diabetes. This could indicate a potential mechanism for the association.
Fenglei Wang, PhD, research associate at the Harvard T.H. Chan School of Public Health, explained:
- "Our clinical biomarker and metabolomic results suggest the involvement of insulin activity, inflammation, and the metabolism of metabolites associated with type 2 diabetes and cardiovascular disease."
- "This suggests that phytosterol might reduce risk by alleviating insulin resistance and inflammation," he added.
Wang also hinted at the potential role of the gut microbiome, as certain microbial species and enzymes linked to higher phytosterol intake were found to influence the production of metabolites associated with a lower risk of diseases.
The rapid increase in type 2 diabetes cases worldwide, with one in nine adults currently affected, is a concerning medical-condition that could double by 2050 according to the International Diabetes Federation.In the United States, over one out of every seven adults has type 2 diabetes, and one in four adults aged 65 and above are affected, making it the top cause of death for most ethnic groups due to its link with heart disease.A plant-rich diet, high in phytosterols, could help reduce the risk of developing both type 2 diabetes and heart disease, as suggested by a recent study.The study, presented at the American Society for Nutrition, found that a diet high in phytosterols cut the risk of heart disease by 9% and type 2 diabetes by 8%.However, one nutrition expert urges a cautious approach, emphasizing the importance of examining the study's methods, measures, and statistical techniques before drawing definitive conclusions.Phytosterols, found in various plant foods and whole grains, help lower the level of "bad" cholesterol and might have anti-inflammatory properties and potentially improve glucose and lipid metabolism, according to preliminary evidence.*More research is needed to draw practical conclusions about the role of phytosterols in preventing type 2 diabetes and heart disease, but the findings provide a compelling reason to explore this area further in the pursuit of health-and-wellness, fitness-and-exercise, and nutrition.
