Eating Healthy Plant-Based Foods Can Lower Type 2 Diabetes Risk, Study Shows

To lower your risk of type 2 diabetes, eat a healthy plant-based diet full of fruits, vegetables, legumes, and nuts – and drink coffee, according to a new study from Harvard's School of Public Health, and avoid processed foods full of refined carbs and added sugar. Researchers from the Department of Nutrition at Harvard T.H. Chan School of Public Health published the study in the scientific journal Diabetologia.

With cases of type 2 diabetes predicted to reach 700 million globally by 2045, the study was designed to offer accessible solutions for individuals to lower their risk factors. The research found that eating more plant-based foods such as vegetables, fruits, legumes nuts, seeds, and drinking coffee could help minimize the lifetime risk of developing Type 2 diabetes.

“While it is difficult to tease out the contributions of individual foods because they were analyzed together as a pattern, individual metabolites from consumption of polyphenol-rich plant foods like fruits, vegetables, coffee, and legumes are all closely linked to a healthy plant-based diet and lower risk of diabetes,” Lead Author of the Study and Professor Frank Hu said.

The study aimed to identify the metabolite profiles associated with different plant-based diets and investigate possible associations between those profiles and the risk of developing T2D. Metabolites are the substances used or produced by the chemical processes of breaking down or metabolizing foods. Metabolite profiling is now the gold standard for measuring how a person's diet impacts their health since it's possible to measure the presence of different metabolites in a biological sample.

Currently, 90 percent of diabetes cases diagnosed are type 2 diabetes – meaning related to diet, exercise and lifestyle choices, as opposed to genetically driven.

Disease in adults has more than tripled since 2000, with cases increasing from150 million globally in 2000 to over 450 million in 2019, and cases are projected to reach 700 million in 2045.  In the US alone, one in three adults has diabetes and another 88 million have what is known as "prediabetes" which is still reversible, but a metabolic condition that includes insulin resistance and that can lead to diabetes.

In the latest study, Dr. Hu and his researchers analyzed 10,684 people from three prospective groups including the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study. Participants filled out food and diet questionnaires that the researchers scored and separated into groups based on the three plant-based indexes of each:

Healthy and unhealthy plant-based foods were differentiated since healthy plant-based foods can lower the risk of Type 2 diabetes, and cardiovascular disease, whereas unhealthy plant-based foods full of added sugar and refined carbs increased the risk of heart disease, type2 diabetes as well as certain cancers.

Researchers tested blood samples taken during the initial phase of the study in the late 1980s and 1990s to create a metabolic profile of each group. The team then compared these profiles with later instances of type 2 diabetes development. The researchers found that the participants who developed Type 2 diabetes in the follow-up periods recorded lower consumption levels of healthy plant-based foods such as vegetables, legumes, and whole fruit.

“Our findings support the beneficial role of healthy plant-based diets in diabetes prevention and provide new insights for future investigation,” the study authors concluded. “Our findings regarding the intermediate metabolites are at the moment intriguing but further studies are needed to confirm their causal role in the associations of plant-based diets and the risk of developing Type 2 diabetes.”

The Harvard study also noted that its participant sample limited the extent of its research, explaining that most of the participants were white, middle-aged men with a mean BMI of 25.6kg/m2, claiming that to complete the research, more diversity is necessary. The final research found that participants who followed more unhealthy plant-based or animal-based diets showed a higher chance of developing Type 2 diabetes as well as higher BMI, blood pressure, and cholesterol levels. The study also notes that these participants typically were less physically active and had a history of diabetes.

These findings join a growing portfolio of research that claims that plant-based diets can significantly decrease your risk of developing diabetes. One study found that consuming red and processed meats raised diabetes risks by 33 percent. Other research has found that adding certain foods such as whole grains, nuts, beans, and lentils to your diet could help prevent diabetes development.

New York City’s new mayor Eric Adams echoes the study by claiming that plant-based eating helped him overcome diabetes. In his book, Healthy, At Last, Adams details how vegan foods helped him lose 35 pounds, get off diabetes medication and improve his overall health. With diabetes becoming increasingly prevalent, plant-based solutions continue to become more important.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.