A diet full of whole grains, fiber, fish, and healthy fats called n-3 polyunsaturated fatty acids (PUFAs) could help people with type 2 diabetes (T2D) live longer, according to a large study presented at the European Association for the Study of Diabetes Annual Meeting in Stockholm.
Researchers at the German Diabetes Center in Düsseldorf looked at all the existing evidence on how diet affects people with T2D. Unlike general dietary guidelines, which often aren’t tailored for people with diabetes, this study focused specifically on what could benefit them.
Dr. Janett Barbaresko, one of the study authors, highlighted that foods like whole grains, vegetables, plant proteins, and certain healthy fats may help people with T2D reduce their risk of death from various causes.
The research team examined data from 107 studies that tracked what people with T2D ate and their health outcomes over time.
After careful analysis, they focused on 72 studies and combined the results into 45 separate analyses. Their findings showed that certain foods were linked to a lower death risk in people with T2D.
Key findings included:
- Whole grains: Eating an extra 20 grams of whole grains daily (roughly one serving) was linked to a 16% lower risk of death.
- Fish: Adding one serving of fish per week lowered the risk by about 5%.
- Fiber: For each additional 5 grams of fiber daily, there was a 14% reduction in mortality risk.
- n-3 PUFAs: Increasing intake of n-3 PUFAs (found in foods like fish and certain plant oils) by 0.1 grams daily led to a 13% decrease in mortality risk.
In addition, eating more vegetables and plant-based proteins was associated with better outcomes. For instance, adding 100 grams of vegetables daily reduced mortality risk by 12%, while 10 grams of plant proteins, such as those from legumes or nuts, reduced it by 9%.
However, the study found that certain foods might raise health risks. For example, consuming more eggs and dietary cholesterol was linked to higher mortality risk in people with T2D.
Just 10 grams more of eggs daily (about one-fifth of a large egg) was associated with a 5% higher death risk, and an additional 300 mg of dietary cholesterol per day (about the amount in one large egg) was linked to a 19% increase in risk.
Dr. Sabrina Schlesinger, the lead researcher, noted that while the findings are promising, they’re based on associations, meaning the study didn’t prove cause-and-effect.
She emphasized that more studies are needed to confirm which foods and nutrients have the greatest impact on T2D progression and health outcomes.
Still, she pointed out that adding more whole grains, vegetables, plant proteins, and healthy fats could be an easy and low-risk way to improve health for people with T2D.
The researchers also highlighted areas where more study is needed, like the effects of specific foods such as dairy and tea, and nutrients like caffeine and vitamin D.
While this study offers valuable insights, it’s a starting point for more in-depth research into how diet can help people with T2D live healthier, longer lives.
If you care about diabetes, please read studies about high vitamin D level linked to lower dementia risk in diabetes, and this eating habit could help reduce risk of type 2 diabetes.
For more information about health, please see recent studies about unhealthy plant-based diets linked to metabolic syndrome, and results showing Paleo diet plus exercise could boost heart health in people with diabetes.
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