Lignans May Reduce Risk of Diabetes

How Plant-Based Foods May Help Reduce Risk of Diabetes

At EatingWell, we’re big fans of plant-based foods. From fruits and vegetables to whole grains, legumes, nuts, and seeds, these foods offer a wealth of nutrients, including complex carbohydrates, protein, fiber, antioxidants, vitamins, and minerals. Many plant-based foods also provide healthy fats. A plant-based diet has been linked to numerous health benefits, including reduced risk of heart disease, cancer, and diabetes.

Some plant-based foods contain plant compounds called lignans, which act as antioxidants and phytoestrogens. Phytoestrogens mimic estrogen in the body’s tissues, making them a potential solution for menopausal symptoms like hot flashes. Many plant-based foods contain small amounts of lignans, but they’re particularly concentrated in flaxseeds and sesame seeds.

Could lignans have additional health benefits? A recent study published in JAMA Network Open explored the connection between lignan consumption and type 2 diabetes.

How Was This Study Conducted & What Did It Find?

Researchers analyzed data from several long-term studies, including the Nurses’ Health Studies (NHS and NHS II), the Health Professionals Follow-Up Study (HPFS), and the Men’s Lifestyle Validation Study (MLVS). The NHS, NHS II, and HPFS followed participants for up to or over three decades, while the MLVS lasted approximately two years.

At the study’s start, participants were free of type 2 diabetes, cancer, and heart disease. The analysis included 201,111 participants, with an average age of 45 at baseline. About 80% of the participants were female.

Participants in the NHS, NHS II, and HPFS completed food frequency questionnaires every 2 to 4 years. Participants in the MLVS filled out two sets of 7-day diet records over the study’s course.

The researchers used the food frequency questionnaires to identify foods containing lignans and calculated the frequency of eating these foods, as well as their lignan content. They broke down the lignans into categories to see if certain types held more value for specific health outcomes.

In addition to the food frequency questionnaires, participants completed demographic and lifestyle questionnaires, along with health outcomes every two years. This data included factors like race, body weight, smoking habits, alcohol use, multivitamin intake, and physical activity. Women experiencing menopause or who had already gone through it were also asked about hormone therapy.

Participants who reported being diagnosed with diabetes received an additional questionnaire, which inquired about symptoms, test results, and medication. These diagnoses were confirmed through medical record reviews.

After analyzing the data, the researchers found that higher intakes of lignans were associated with a lower rate of diabetes. Specifically, they found that regularly including foods high in lignans was linked to approximately 8% to 27% lower incidence of type 2 diabetes. This was true for all types of lignans except for one – lariciresinol.

One type of lignan stood out as particularly beneficial. The association for reduced risk of diabetes was strongest for secoisolariciresinol, especially for participants with obesity and premenopausal women.

While the researchers separated the types of lignans, you typically find several kinds in plant-based foods. It’s more important to understand that eating lignans, in general, may help reduce your risk of diabetes. According to the researchers, lignan-containing foods that may be especially beneficial for reducing the risk of diabetes and better blood sugar control include flaxseed, whole grains, and coffee.

How Does This Apply to Real Life?

Keep in mind that there is no single food, component of food, or food group that acts as a magic potion to prevent any disease. Most diseases are complex, and many lifestyle behaviors can influence their risk – including diet, exercise, stress management, and sleep.

It’s essential to note that having diabetes increases your risk of other diseases and conditions, including heart disease, dementia, blindness, and loss of limbs. Preventing or managing diabetes is crucial. In some cases, you may even be able to reverse type 2 diabetes through diet and lifestyle changes.

If you need help eating a more varied diet that includes plenty of plants, we have many dietitian-created meal plans to choose from. One of our Mediterranean diet meal plans would be a great place to start.

Moving your body more often also helps manage blood sugar and may reduce your risk of diabetes. Managing your stressors and getting quality sleep are also important.

If you’re not ready for a full overhaul of your habits, try adding ground flaxseed to your meals. We recommend ground flaxseeds over whole flaxseeds, as the latter is harder to digest and your body better absorbs the nutrients when it’s ground up. It goes great in smoothies, yogurt, oatmeal, and even as a topping for meatballs, meatloaf, or burgers.

Conclusion

A plant-based diet rich in lignans may help reduce the risk of type 2 diabetes. While this study provides promising results, it’s essential to remember that a balanced diet is just one part of a healthy lifestyle. Regular exercise, stress management, and quality sleep are also crucial for maintaining good health.

FAQs

Q: What are lignans, and why are they important?
A: Lignans are plant compounds that act as antioxidants and phytoestrogens. They’re found in many plant-based foods, including flaxseeds and sesame seeds.

Q: What did the study find about lignan consumption and type 2 diabetes?
A: The study found that higher intakes of lignans were associated with a lower rate of type 2 diabetes, with approximately 8% to 27% lower incidence.

Q: Which type of lignan was most beneficial for reducing the risk of diabetes?
A: Secoisolariciresinol was the most beneficial, especially for participants with obesity and premenopausal women.

Q: How can I incorporate more lignans into my diet?
A: Try adding ground flaxseed to your meals, as it’s a rich source of lignans. You can also include whole grains, coffee, and other plant-based foods in your diet.