- A diet primarily abundant in nutrient-dense vegetables, fruits, and whole grains could significantly reduce the odds of developing type 2 diabetes, according to a study.
- Adherence to a plant-based lifestyle, particularly a wholesome one inclusive of whole grains, fruits, vegetables, nuts, and legumes, could lower the risk of type 2 diabetes by 34 percent.
- People who opt for less healthy food choices, even if predominantly plant-based, might see an increased risk of 16 percent for type 2 diabetes.
- Minor reductions in the consumption of animal-based foods could also contribute to a lower risk of type 2 diabetes.
- While the research shows a correlation, it does not confirm a cause-and-effect relationship.
A diet abundant primarily in plants, with an emphasis on nutrient-dense vegetables, fruits, and whole grains, might drastically reduce the chances of developing type 2 diabetes, a recent study indicates.
“This research brings to attention that even small dietary alterations towards a wholesome, plant-oriented diet can have a significant impact on averting type 2 diabetes,” proclaimed the research’s principal author, Dr. Ambika Satija, a postdoctoral fellow at the Harvard School of Public Health.
“These conclusions furnish more substantiation to uphold present dietetic recommendations for the prevention of chronic ailments,” Dr. Satija asserted.
Characteristics of The Study
The research utilized data from over 200,000 American participants, who provided detailed responses on their dietary habits, lifestyle regimes, health history, and current health status via a series of questionnaires over a span of two decades.
It appeared that individuals who steadfastly adhered to a plant-based diet, limiting consumption of animal-based foods, saw a 20 percent decline in the risk of developing type 2 diabetes compared to those who did not. It’s crucial to note, though, that this research did not firmly establish cause-and-effect, but rather, pointed out a correlation.
Role of Healthier Foods
Notably, the researchers observed that the healthier the food choices, the lower the risk appeared. A wholesome plant-based diet lowered the risk of type 2 diabetes by 34 percent. This healthy diet comprised foods such as whole grains, fruits, vegetables, nuts, and legumes, the research emphasized.
However, people who settled for less healthy food choices, despite predominately consuming plant-based foods, had a 16 percent increase in risk for type 2 diabetes. The less healthy options included foods such as refined grains, potatoes, and sugar-sweetened beverages.
The Impact of Reduced Animal-Based Food Consumption
Interestingly, researchers found that lowering the quantity of animal-based food consumption by even a modest amount was linked to a lower type 2 diabetes risk. Even a small reduction from five to six servings per day of animal-based foods to approximately four servings daily showed reduced risk, the study pointed out.
“A subtle shift to a diet richer in healthy plant-based foods, like vegetables, fruits, whole grains, legumes, nuts and seeds, and lower in animal-based foods, notably red and processed meats, can bring about substantial health advantages in minimizing type 2 diabetes risk,” senior research author Frank Hu stated. He is a professor of nutrition and epidemiology at Harvard.
The research findings were published online in the scientific journal PLoS Medicine on 14 June. The U.S. National Institutes of Health funded the study.
In related news, another research study found that consuming three or more servings of whole grains daily reduced premature death risk by 20 percent compared to eating fewer or no whole grain servings daily. This study was released on 13 June in the publication Circulation.
For more information on preventing diabetes, consider the resources offered by the American Diabetes Association.