A new study from Harvard University suggests that a diet based on plant-based food sources, especially high-quality plant foods such as coarse grains, fruits, vegetables, nuts and legumes, is associated with a reduced risk of type 2 diabetes.
The findings were published in the June 14 issue of the journal Public Library of Science-Medicine.
Dr. Ambika Satija, a nutrition specialist who led the study, said, “This study emphasizes that a diet with plant-based foods as the primary source of diet has a significant role in preventing type 2 diabetes. These findings provide further evidence to support how diet can be used to prevent chronic disease.”
While previous studies have found a link between vegetarian diets and improved health, including the ability to reduce the risk of type 2 diabetes. This new study distinguishes for the first time between the health effects of different foods, including healthy foods, such as plant-based diets, and unhealthy foods, such as sweets and beverages. The study also looked at the health effects of ingredients, including animal foods.
Researchers studied the dietary habits, lifestyle habits, medical history and new disease diagnoses of 200,000 male and female participants over a 20-year period. The results found that those who ate plant-based foods regularly and reduced animal foods had a 20 percent lower risk of type 2 diabetes. The risk of type 2 diabetes was even lowered by 34% when eating healthy plant-based foods. However, the risk of diabetes increased by 16 percent for those who prefer starchy foods and foods high in sugar.
The study also found that even a moderate reduction in animal food intake, such as from 5-6 servings to 4 servings per day, was associated with a lower risk of diabetes.
Animal foods, especially red meat and processed meats, are very bad for health. A healthy plant-based diet, including vegetables, fruits, whole grains and legumes, can reduce the risk of type 2 diabetes.