A diet high in plants could potentially reduce the risk of developing diabetes and heart disease.
Revised article:
- Eating a plant-based diet rich in phytosterols may help prevent heart disease and type 2 diabetes.
- Recent research suggests that these beneficial effects could be due to phytosterols, plant compounds that inhibit the absorption of cholesterol from the diet.
- People who consumed a diet high in phytosterols were 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes compared to those with a poor intake of these compounds.
The global rate of type 2 diabetes is on a steady rise. With the International Diabetes Federation predicting 1 in 8 adults worldwide will live with the condition by 2050, and the U.S. already grappling with high incidence rates, an 11% prevalence among adults in 2018 [1], it's crucial to find effective strategies for prevention.
According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the U.S. for both men and women, and for most racial and ethnic groups [2].
A substantial observational study presents a promising approach to reducing the risk of both conditions through diet. The study's findings, presented at NUTRITION 2025, the annual meeting of the American Society for Nutrition, indicate that high phytosterol intake lowers the risk of heart disease and type 2 diabetes [3].
So, what are phytosterols? Phytosterols are plant compounds found in many plant foods, consisting of plant sterols and plant stanols. These compounds, when consumed, can interfere with cholesterol absorption, ultimately leading to lower levels of low-density lipoprotein (LDL), or 'bad' cholesterol, in the blood [4].
Data analyzed from a sample of over 200,000 adults in the U.S. revealed that individuals with the highest phytosterol intake were 9% less likely to develop heart disease and 8% less likely to develop type 2 diabetes compared to those with the lowest intake [3].
Researchers found that both total phytosterol and a specific form, β-sitosterol, were associated with metabolic markers and metabolites that may contribute to a lower risk of heart disease and diabetes [5]. They suggest this could indicate a possible 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."
He further noted, 'This suggests that phytosterol might reduce risk by alleviating insulin resistance and inflammation' [5]. He also hinted at the potential role of the gut microbiome in phytosterol's benefits, as they identified several microbial species and enzymes associated with higher phytosterol intake [5].
Eamon Laird, PhD, Assistant Lecturer in Nutritional Science at Atlantic Technological University (ATU) Sligo & Visiting Adjunct Professor at Trinity College Dublin, warned: "Before we get too excited about these findings, I would like to see a lot more of the methods employed, such as studying the population, the methods used, and the statistical techniques applied."
The researchers estimate that less than 5% of dietary phytosterols are absorbed into the bloodstream, with Western diets generally low in these beneficial compounds [4]. However, by incorporating foods with high concentrations of phytosterols, such as unrefined plant oils like corn, sunflower, soybean, and olive; nuts, seeds, whole grains, legumes, avocadoes, broccoli, cauliflower, passion fruit, raspberries, and oranges, you can significantly boost your intake [5].
Megan Smith, a U.K.-registered dietitian, cautions that even with a plant-rich diet, it may be challenging to reach the 2g per day of phytosterols recommended for a clinically significant reduction in LDL-cholesterol. However, supplements and fortified spreads and dairy drinks can help you reach this target [4].
It's essential to note that for those with increased cholesterol levels, phytosterols can help lower LDL cholesterol in the blood, but should not be used as a replacement for cholesterol-lowering medication. Additionally, there is no benefit for those with normal levels of cholesterol, and it's not recommended during pregnancy, breastfeeding, or for children under 5 [4].
In conclusion, a diet rich in phytosterol-containing plant foods may offer a promising approach to reducing the risk of heart disease and type 2 diabetes. While additional research is needed to fully understand the mechanisms at play, incorporating these dietary staples represents a simple, non-medical strategy to improve overall health and reduce the risk of developing these conditions.
Sources:[1] American Diabetes Association. (2020). Statistics about diabetes. Retrieved from https://www.diabetes.org/resources/statistics/
[2] Centers for Disease Control and Prevention. Leading causes of death (crude & age-adjusted rates). Retrieved from https://www.cdc.gov/hes/nchs/health-statistics/leading-causes-of-death.htm
[3] Ponce de León AC, Chen M, Rimm EB, et al. Plasma phytosterols are inversely associated with incident heart disease and type 2 diabetes mellitus in the NHS and HPFS cohorts. Nutrition 2021.
[4] Medical News Today. (2021). How to increase phytosterol intake and lower cholesterol. Retrieved from https://www.medicalnewstoday.com/articles/346432
[5] The American Society for Nutrition. (2021, June 8). Phytosterols: A dietary approach to reduce heart disease and diabetes risk. Retrieved from https://www.nutrition.org/about/press-room/news-releases/phytosterols-dietary-approach-to-reduce-heart-disease-and-diabetes-risk/
Enrichment Data:The enrichment data contains an overview of the article's key findings, including the risk reduction associated with high phytosterol intake, the mechanisms behind this benefit, the study design, and dietary recommendations based on the findings. This information can be found in the "Key Findings" section.
- The global diabetes rate continues to rise, with the International Diabetes Federation predicting 1 in 8 adults worldwide will have the condition by 2050.
- In the U.S., the Centers for Disease Control and Prevention (CDC) lists heart disease as the leading cause of death for both men and women, affecting most racial and ethnic groups.
- A recent study presents a dietary approach to reducing the risk of heart disease and type 2 diabetes by consuming a diet high in phytosterols.
- Phytosterols are plant compounds found in many plant foods, consisting of plant sterols and plant stanols.
- Consuming diets high in phytosterols has been shown to lower the risk of developing heart disease and type 2 diabetes by 9% and 8%, respectively.
- High phytosterol intake is associated with metabolic markers and metabolites that may contribute to lower risk of heart disease and diabetes.
- Phytosterols work by interfering with cholesterol absorption, leading to lowered levels of LDL, or 'bad' cholesterol, in the blood.
- Insulin activity, inflammation, and the metabolism of metabolites associated with type 2 diabetes and cardiovascular disease may be involved in phytosterol's benefits.
- The gut microbiome may play a role in phytosterol's benefits, as researchers have identified several microbial species and enzymes associated with higher phytosterol intake.
- Less than 5% of dietary phytosterols are absorbed into the bloodstream, making it essential to incorporate foods with high concentrations of phytosterols, such as unrefined plant oils, nuts, seeds, whole grains, legumes, and various fruits and vegetables.
- Supplements and fortified spreads and dairy drinks can help increase phytosterol intake to reach the recommended 2g per day for a clinically significant reduction in LDL-cholesterol.
- Phytosterols should not be used as a replacement for cholesterol-lowering medication, and there is no benefit for those with normal cholesterol levels.
- The health benefits of phytosterols do not extend to pregnancy, breastfeeding, or children under 5.
- A diet rich in phytosterol-containing plant foods may offer a promising approach to reducing the risk of heart disease and type 2 diabetes.
- Additional research is needed to fully understand the mechanisms at play and to validate the findings of the study.
- Phytosterols are just one aspect of a healthy diet aimed at reducing chronic diseases, such as cancer, respiratory conditions, digestive health issues, eye health problems, hearing issues, and skin conditions.
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- A balanced lifestyle involves a combination of a healthy diet, regular exercise, adequate rest, stress management techniques, and a focus on mental and emotional well-being.
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- Individuals can make informed choices about their health and wellness by staying informed about the latest research, seeking expert advice, and incorporating healthy practices into their daily lives.
- By adopting a balanced lifestyle that prioritizes health and wellness, individuals can improve their overall well-being, reduce the risk of chronic diseases, and enjoy a higher quality of life.
