A new study reveals that consuming more plant-based foods could significantly reduce the risk of heart disease and type 2 diabetes. The study highlights a compound found in plants, called phytosterol, which may help lower these risks. Phytosterols, present in fruits, vegetables, nuts, and whole grains, have a structure similar to cholesterol.
The research shows that individuals who consumed more phytosterols had a notably lower risk of developing both conditions. They also displayed better blood sugar control, reduced inflammation, and even changes in their gut bacteria that could enhance metabolism.
Fenglei Wang, PhD, a research associate at the Harvard T.H. Chan School of Public Health, emphasized the importance of plant-based diets rich in vegetables, fruits, nuts, and whole grains. Wang presented these findings at the NUTRITION 2025 conference held in Orlando, Florida.
While previous studies have focused on high doses of phytosterols, often beyond typical dietary levels, this study is one of the first to examine their benefits as part of a regular diet. Researchers analyzed data from over 200,000 U.S. adults, mostly women, tracked for up to 36 years. During the study, over 20,000 participants developed type 2 diabetes, and nearly 16,000 developed heart disease.
Using food-frequency questionnaires, researchers estimated each participant’s intake of phytosterols and three specific types: β-sitosterol, campesterol, and stigmasterol. Those in the highest intake group consumed about 4-5 servings of vegetables, 2-3 servings of fruit, two servings of whole grains, and half a serving of nuts daily.
Participants with higher phytosterol intake had a 9% lower likelihood of developing heart disease and an 8% lower risk of developing type 2 diabetes. These benefits were particularly evident with β-sitosterol, though not with campesterol or stigmasterol.
The study also examined blood biomarkers and metabolites from more than 11,000 participants, revealing that higher phytosterol levels were linked to favorable metabolic markers for heart disease and diabetes. This suggests that phytosterols might reduce the risk of these diseases by improving insulin resistance and inflammation.
In addition, the research explored the gut microbiome of 465 participants. It found that certain microbial species and enzymes associated with phytosterol intake could influence the production of beneficial metabolites, potentially lowering disease risk.
Though the study is observational and cannot establish causation, the combination of epidemiological data, biomarkers, and microbiome analysis adds weight to the evidence.
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