Being a vegan has a reputation for being good for your health, but new research suggests that eating a diet based around vegetables, fruit, whole grains, nuts, beans, and other plant-based foods can also help to reduce the risk of diabetes, one of the most common and serious medical problems in the US.
The study, published in Diabetologia, looked at the diets and health of 78,630 people who took part in an analysis of three nationwide health surveys, including the National Health and Nutrition Examination Survey (NHANES).
Of that group, 23,430 people were diagnosed with diabetes. The researchers discovered that people who reported consuming more dietary fiber, fruits, vegetables, nuts, beans, whole grains, soy products, and seeds were less likely to be diagnosed with diabetes compared with people who reported consuming fewer of these foods.
The researchers also found that more than one type of specific micronutrient, such as vitamin B6 or folate, was linked with a lower risk of diabetes.
The health benefits of a plant-based diet have been the subject of numerous studies, many of which have attributed them to the foods themselves, rather than the types of nutrients they contain.
As we've noted before, plant-based foods contain phytochemicals that reduce oxidative stress, inflammation, and obesity, and foods high in phytochemicals have also been found to lower blood sugar, prevent cancer, lower cholesterol, and help regulate blood sugar and insulin levels.
While there are a number of studies that have found this, the most comprehensive study to date, published in the British Medical Journal in December 2016, involved data from 132,000 participants, including 19,000 who had type 2 diabetes.
They found that the most effective diet for preventing type 2 diabetes was the Australian diet, which is largely plant-based.
Foods like grains, beans, veggies, nuts, and coffee are rich in beneficial nutrients called polyphenols
The main nutrient that the current study looked at was polyphenols, which are antioxidant-rich chemicals found in plants. Polyphenols, which include caffeine, are often found in chocolate, red wine, apples, and green tea, and they're known for fighting disease and promoting overall health.
The study authors found that people who reported eating the highest amounts of polyphenols had a 26% lower risk of diabetes. People who ate the highest amounts of fiber also had a lower risk.
This was compared to people who reported eating the lowest amounts of polyphenols and fiber, suggesting that polyphenols were more important than fiber.
"This study helps confirm that diet is linked to type 2 diabetes risk," the authors wrote in their report.
This is significant, because while it's well-known that diet is one of the main factors that contribute to diabetes, there's been a tendency to lump plant-based diets in with other, less healthy dietary patterns.
While there's some evidence that a diet rich in fruits, vegetables, whole grains, and legumes, can have some health benefits for people with diabetes, other studies have shown that plant-based diets aren't always associated with a healthier weight or reduced blood sugar levels.
The authors of the new study suggest that it's better to focus on eating a "rich diet," rather than focusing on specific types of food. This could be as simple as making sure to eat vegetables, fruits, beans, whole grains, and whole-grain products (such as quinoa) on a daily basis.
Ultimately, what the study's findings do is show us that a plant-based diet — whether you're vegan or not — has the potential to improve overall health, and it doesn't have to be complicated.
"This study supports the evidence that whole plant foods such as vegetables, fruits, and whole grains, along with whole grain products, such as brown rice, buckwheat, oats, barley, and oatmeal, are protective against type 2 diabetes, cardiovascular disease, and cancer. These foods are rich in polyphenols and fiber," the authors wrote.
Grains, beans, nuts, and seeds are also a good source of fiber.
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