Eating a mainly vegetarian diet rich in high-quality plant foods such as whole grains, fruits, vegetables, nuts, and legumes can substantially lower a person's risk of developing type 2 diabetes.
Even a modest lowering of animal food consumption - for example, from 5-6 servings per day to about 4 servings per day - was linked with lower diabetes incidence, a study by researchers from HarvardT.H.ChanSchool of Public Health has shown.
The researchers followed more than 200,000 male and female health professionals across the U.S. for more than 20 years.
Participants regularly filled out questionnaires on their diet, lifestyle, medical history, and new disease diagnoses as part of three large long-term studies and researchers evaluated their diets using a plant-based diet index in which they assigned plant-derived foods higher scores and animal-derived foods lower scores.
The study found that eating a healthy version of a plant-based diet was linked with a 34% lower diabetes risk, while a less healthy version—including foods such as refined grains, potatoes, and sugar-sweetened beverages—was linked with a 16% increased risk.
“This study highlights that even moderate dietary changes in the direction of a healthful plant-based diet can play a significant role in the prevention of type 2 diabetes,” said Ambika Satija, postdoctoral fellow in the Department of Nutrition, lead author of the study.
While previous studies have found links between vegetarian diets and improved health outcomes, including reduced risk of type 2 diabetes, this new study is the first to make distinctions between healthy plant-based diets and less healthy ones that include things like sweetened foods and beverages. The study also considered the effect of including some animal foods in the diet.
“A shift to a dietary pattern higher in healthful plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods, especially red and processed meats, can confer substantial health benefits in reducing risk of type 2 diabetes,” said Frank Hu, professor of nutrition and epidemiology at Harvard Chan School and senior author of the study.
The researchers suggested that healthful plant-based diets could be lowering type 2 diabetes risk because such diets are high in fiber, antioxidants, unsaturated fatty acids, and micronutrients such as magnesium, and are low in saturated fat. Healthy plant foods may also be contributing to a healthy gut microbiome, the authors said.
The study was published in PLOS Medicine, online.