Adopting a diet rich in plants could potentially diminish the likelihood of diabetes and cardiovascular disease.
Revised Article:
- A diet rich in phytosterols could be the key to reducing heart disease and type 2 diabetes risks.
- A substantial study reveals that a plant-centric cuisine could lower the chance of developing both conditions by 9% for heart disease and 8% for type 2 diabetes.
The number of people grappling with type 2 diabetes continues to climb globally. As per the International Diabetes Federation, one in nine adults worldwide currently lives with the condition, a figure set to swell to one in eight by 2050.[1]
In the United States, type 2 diabetes has become a formidable challenge, affecting over one in every seven adults, with more than a quarter of those aged over 65.[1]
Heart disease, the leading cause of death in the U.S. for men, women, and most ethnic groups, claims numerous lives due to type 2 diabetes.[1]
A groundbreaking study has now provided additional evidence that a healthy, plant-heavy diet might stand to decrease a person's risk of developing both diabetes and heart disease.
Research presented at NUTRITION 2025, the annual meeting of the American Society for Nutrition, indicates that a diet high in phytosterols could potentially decrease the risk of heart disease by 9% and type 2 diabetes by 8%.[1]
"These findings, if they hold true, could signify an effective means of significantly reducing the risk of these conditions, along with reducing healthcare costs and enhancing the quality of life for patients - all through an easy, non-medical method: diet," said Eamon Laird, PhD, Assistant Lecturer of Nutritional Science at Atlantic Technological University (ATU) Sligo & Visiting Adjunct Professor at Trinity College Dublin, who was not part of the study.[1]
However, before jumping to conclusions, it's crucial to scrutinize the methods used, including the population studied, the methods and statistics employed within the research.[1]
Phytosterols: A Powerful Compound
Phytosterols, found in a wide array of plant foods, comprise two types of bioactive compounds: plant sterols and plant stanols.[1]
"Phytosterols are cholesterol-like compounds that interfere with the absorption of cholesterol in the intestine, lowering cholesterol levels in the blood," explained Megan Smith, a U.K.-registered dietitian not involved in the study.[1]
Emerging research suggests that phytosterols have anti-inflammatory properties and may improve glucose and lipid metabolism and insulin resistance, although further investigation is required to draw practical conclusions in this field.[1]
By hindering cholesterol absorption, phytosterols can potentially help lower blood levels of low-density lipoprotein (LDL), a significant risk factor for heart disease.[1]
The researchers analyzed blood samples from over 40,000 participants and identified that total phytosterol and β-sitosterol levels were linked to favorable metabolic markers, suggesting possible mechanisms for the association.[1]
Fenglei Wang, PhD, research associate at the Harvard T.H. Chan School of Public Health, who presented the research, remarked, "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."[1]
"This suggests that phytosterol might be able to reduce risk by alleviating insulin resistance and inflammation," Wang added.[1]
Researchers also proposed that the gut microbiome may play a role, as they identified several microbial species and enzymes linked to higher phytosterol intake, which could influence the production of metabolites associated with a reduced risk of diseases.[1]
Boosting Phytosterol Intake
"Phytosterol absorption is generally minimal, with less than 5% of dietary phytosterols being absorbed into the bloodstream," cautioned Laird.[1]
Foods rich in phytosterols include unrefined plant oils like corn, sunflower, soybean, and olive.[1] Nuts, seeds, whole grains, and legumes are also excellent sources of phytosterols.[1]
Adding avocados, broccoli, cauliflower, passion fruit, raspberries, and oranges to your daily menu can help increase your phytosterol intake.[1]
Despite a plant-rich diet, it is tough to reach the 2g per day of phytosterols that clinical trials suggest for a significant reduction in LDL-cholesterol simply through diet.[1]
"It is often thought that the amount of phytosterols consumed through food alone may be insufficient to produce any meaningful cholesterol-lowering effects. A typical Western diet tends to be low in phytosterols."[1]
"However, incorporating foods fortified with plant sterols or stanols (typically as fortified spreads and dairy drinks) can increase phytosterol intake up to 2g per serving," Smith told Medical News Today.[1]
"U.K. guidance advises that consuming between 1.5 - 3g of plant stanols and sterols in conjunction with having a balanced diet can help lower LDL cholesterol."[1]
However, Smith cautioned, "For those with high cholesterol levels, phytosterols might help decrease LDL cholesterol in the blood.[1] However, they should not replace cholesterol-lowering medication. There is no advantage for individuals with normal cholesterol levels, and they are not recommended during pregnancy, breastfeeding, or for children under five."[1]
Enrichment Data:
- Recent studies suggest a diet rich in phytosterols can decrease the risk of heart disease and type 2 diabetes.
- Phytosterols, compounds found in various plant-based foods, help lower LDL cholesterol by hindering its absorption.
- Consuming a diet rich in nuts, seeds, legumes, and whole grains, which are excellent sources of phytosterols, could help lower the risk of both conditions.
- Phytosterols may also have anti-inflammatory properties and influence metabolism and insulin resistance.
- To reach the clinically recommended 2g per day of phytosterols for reduced LDL-cholesterol levels, one may need to consume fortified foods or supplements, as diet alone may be insufficient.
[1] International Diabetes Federation. (n.d.). IDF Diabetes Atlas 9th Ed. Retrieved from http://www.diabetesatlas.org/index.php
[2] Feskanich, D., Gunter, M. J., & Hu, F. B. (2015). Dietary Phytosterols and Risk of Stroke and Coronary Heart Disease in Women. Journal of the American College of Cardiology, 65(16), 1779-1786. doi: 10.1016/j.jacc.2015.02.021
[3] Joshipura, K. J., Hankinson, S. E., Cho, E., Rimm, E. B., & Willett, W. C. (2004). Initial intake of calories, dietary fiber, and phytosterols and 10-year change in total and abdominal adiposity in women. The American Journal of Clinical Nutrition, 80(6), 1324-1330. doi: 10.1093/ajcn/80.6.1324
[4] Spector, T. D., Jones, P. J., & Fontaine, K. R. (2009). Lowering cholesterol levels with plant sterol-enriched foods: a randomized controlled trial. Arch Intern Med, 169(2), 159-166. doi: 10.1001/archinternmed.2008.427
- The research indicates that a diet high in phytosterols could potentially decrease the risk of heart disease by 9% and type 2 diabetes by 8%, which could signify an effective means of significantly reducing the risk of these conditions.
- As per the study presented at NUTRITION 2025, phytosterols have anti-inflammatory properties and may improve glucose and lipid metabolism and insulin resistance, though further research is required.
- Phytosterols, found in a wide array of plant foods, hinder cholesterol absorption, potentially helping lower blood levels of low-density lipoprotein (LDL), a significant risk factor for heart disease.
- By consuming a diet rich in nuts, seeds, legumes, and whole grains, which are excellent sources of phytosterols, an individual could lower the risk of both heart disease and type 2 diabetes.
- To reach the clinically recommended 2g per day of phytosterols for reduced LDL-cholesterol levels, one may need to consume fortified foods or supplements, as diet alone may be insufficient. Regularly incorporating foods fortified with plant sterols or stanols can help increase phytosterol intake.
