Consuming a diet predominantly rich in plants could potentially lower the risk of developing diabetes and heart disease.
Revised Article:
- Eating a plant-rich diet may significantly lower the risk of heart disease and type 2 diabetes.
- A groundbreaking study presented at NUTRITION 2025 reveals that a healthy, plant-based diet rich in phytosterols can decrease heart disease by 9% and type 2 diabetes by 8%.
- Phytosterols, found in plant foods, hinder the absorption of cholesterol from the diet and help reduce LDL ("bad") cholesterol levels in the blood, making it a potential game-changer for heart health.
The worldwide incidence of type 2 diabetes is skyrocketing. According to the International Diabetes Federation, over 463 million adults currently live with the condition, and by 2050, that number is expected to swell to 700 million.
In the United States, the Centers for Disease Control and Prevention reports that type 2 diabetes affects more than 34 million people, or approximately one in every seven adults. In seniors, the prevalence jumps to over a quarter.
Type 2 diabetes puts individuals at higher risk for heart disease, which the American Heart Association identifies as the leading cause of death for men, women, and most ethnic groups in the U.S.
The recent study sheds new light on the potential of a healthy, plant-rich diet to lower the risk of both these conditions.
The researchers discovered that people who eat a diet high in phytosterols are 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes than those who consume low amounts of these plant compounds.
"These findings could lead to an effective strategy for significantly reducing the risk of these conditions and improving patient quality of life, provided the findings hold up under further scrutiny. Instrumental details about the study, such as the population involved, methods used, and statistical techniques employed, remain essential to assess the validity of the results," notes Eamon Laird, PhD, Assistant Lecturer Nutritional Science at Atlantic Technological University (ATU) Sligo & Visting Adjunct Professor Trinity College Dublin.
The study results are pending publication in a peer-reviewed journal.
Phytosterols and Health Advantages
Phytosterols, consisting of plant sterols and plant stanols, are plant-derived substances that can be found in various foods like nuts, seeds, legumes, whole grains, fruits, and vegetables.
"Phytosterols function as cholesterol-like compounds, competing with cholesterol for absorption in the intestine, thereby lowering cholesterol levels in the blood. While research on phytosterols remains sparse, mounting evidence suggests that they may have an anti-inflammatory effect, potentially enhancing glucose and lipid metabolism, and alleviating insulin resistance," explains registered dietitian Megan Smith.
"Inhibiting the absorption of dietary cholesterol helps keep LDL ("bad") cholesterol levels low, which is essential for heart health," Smith adds.
Researchers analyzed blood samples from over 40,000 participants to look for metabolic biomarkers. They found associations between total phytosterol and β-sitosterol levels and metabolic markers and metabolites that may reduce the risk of heart disease and diabetes, raising the possibility of a potential mechanism for the observed associations.
Fenglei Wang, PhD, research associate at the Harvard T.H. Chan School of Public Health, explains the implications of the research:
"Our clinical biomarker and metabolomic results suggest the involvement of insulin activity, inflammation, and the metabolism of metabolites related to type 2 diabetes and cardiovascular disease. This implies that phytosterols may prevent disease through alleviating insulin resistance and inflammation."
Wang also suggests that the gut microbiome might play a role, as they identified several microbial species and enzymes associated with higher phytosterol intake that may influence the production of metabolites associated with a lower risk of diseases.
Enhancing Phytosterol Consumption
Phytosterol absorption is relatively low, with less than 5% of dietary phytosterols being absorbed into the bloodstream. The typical Western diet is often low in phytosterols.
To increase phytosterol intake, focus on incorporating more nuts, seeds, legumes, whole grains, fruits, and vegetables into your diet. Popular phytosterol-rich foods include:
- Nuts: Almonds, walnuts, peanuts
- Seeds: Flaxseeds, pumpkin seeds, sunflower seeds
- Legumes: Chickpeas, lentils, black beans
- Whole Grains: Oats, brown rice, whole wheat
- Fruits: Avocados, broccoli, cauliflower, passion fruit, raspberries, oranges
According to Eamon Laird, reaching the recommended 2g per day of phytosterols for a substantial reduction in LDL-cholesterol through diet alone is quite challenging. To achieve this, combining a plant-rich diet with food fortified with phytosterols or taking phytosterol supplements is a viable solution.
"U.K. guidance recommends consuming 1.5 to 3g of plant stanols and sterols per day in addition to a balanced diet, to contribute to lowering LDL cholesterol. It's important to note that phytosterols should not be used as a replacement for cholesterol-lowering medication and should not be consumed by children under five, pregnant women, or breastfeeding mothers," advises Megan Smith.
- A plant-rich diet that is high in phytosterols may significantly lower the risk of not only heart disease and type 2 diabetes, but also other heart diseases and chronic diseases like chronic diabetes.
- The potential game-changer for heart health, phytosterols, found in plant foods, hinder the absorption of cholesterol from the diet and help reduce LDL ("bad") cholesterol levels in the blood, making it a powerful tool in the fight against cardiovascular diseases.
- The international health landscape is alarmingly affected by the upward trend of type 2 diabetes, with the International Diabetes Federation predicting that by 2050, the number will swell to 700 million, highlighting the need for effective strategies to tackle the condition.
- In the United States, type 2 diabetes affects more than 34 million people, and the prevalence jumps dramatically in seniors, underscoring the urgent need for prevention and management of the disease.
- Diabetes puts individuals at higher risk for heart disease, which is the leading cause of death for most ethnic groups in the US, making it crucial to find effective ways to lower the risk.
- The recent study presents a ray of hope, revealing a potential strategy for significantly reducing the risk of type 2 diabetes and heart disease, provided the findings hold up under further scrutiny.
- The differences in the risk of heart disease and type 2 diabetes between individuals who consume high and low amounts of phytosterols are striking, with a 9% decrease in heart disease risk and an 8% decrease in diabetes risk.
- The study results, while pending publication in a peer-reviewed journal, have sparked much excitement in the scientific community, heralding a new era in dietary research.
- Phytosterols, consisting of plant sterols and plant stanols, can be found in various foods like nuts, seeds, legumes, whole grains, fruits, and vegetables, making it easy to incorporate them into your diet for better health outcomes.
- Phytosterols function as cholesterol-like compounds, competing with cholesterol for absorption in the intestine, thereby lowering cholesterol levels in the blood and potentially benefiting more than just heart health.
- Mounting evidence increasingly suggests that phytosterols may have an anti-inflammatory effect and alleviate insulin resistance, potentially lowering the risk of type 2 diabetes and cardiovascular disease.
- Researchers have found associations between total phytosterol and β-sitosterol levels and metabolic markers and metabolites that could reduce the risk of heart disease and diabetes, hinting at a possible mechanism for their observed associations.
- The implications of the research are significant, with potential disease prevention through alleviating insulin resistance and inflammation, both of which are major contributors to the development of type 2 diabetes and cardiovascular disease.
- Phytosterol absorption is relatively low, with less than 5% of dietary phytosterols being absorbed into the bloodstream, making it important to focus on incorporating more plant food sources in the diet to increase intake.
- To increase phytosterol intake, dietary habits should emphasize the inclusion of more nuts, seeds, legumes, whole grains, fruits, and vegetables, providing a practical and enjoyable way to boost health and wellness.
- In addition to a balanced diet, consuming food fortified with phytosterols or taking phytosterol supplements can help those who find it challenging to reach the recommended 2g per day of phytosterols for a substantial reduction in LDL-cholesterol.
- It is essential to note that phytosterols should not be used as a replacement for cholesterol-lowering medication and should not be consumed by children under five, pregnant women, or breastfeeding mothers.
- Enhancing phytosterol consumption through a plant-rich diet and other means can contribute to better health and wellness, supporting the development of healthy eating habits and promoting a healthy lifestyle.
