A diet predominantly composed of plants could potentially decrease the risk of developing diabetes and heart disease.
Swap those dreary health stats with some fresh insights.
** Get ready to cut your risk of heart disease and type 2 diabetes by a solid margin.**
Seems like a plant-filled diet is the secret ingredient for a healthier heart and better blood sugar control.
A recent, gigantic study has shed some light on this, suggesting that eating a diet high in phytosterols could reduce the risk of heart disease by 9% and type 2 diabetes by 8%.
That's right—these nifty plant compounds that banish cholesterol from your diet could be why a healthy diet packed with greens is so good for you!
The research, presented at NUTRITION 2025, the annual flagship meeting of the American Society for Nutrition, has stirred some excitement in the health community.
So, let's dive into the details of this fascinating discovery and understand why these unsung heroes of the plant world could have a significant impact on our health.
What's the deal with phytosterols?
You can find phytosterols in various plant foods, and they come in two flavors: plant sterols and plant stanols.
They're cholesterol-like compounds that prevent cholesterol from making a beeline for your bloodstream in the intestine, keeping cholesterol levels in check and possibly lowering your risk of heart disease and diabetes.[1]
Though studies on phytosterols are still in their infancy, there's a growing pile of research pointing to their role in improving glucose and lipid metabolism, and even tackling insulin resistance.[2]
But before we get too hyped, it's essential to crank up the heat on more research to draw practical conclusions from this area.
What's the secret to a phytosterols-rich diet?
Phytosterols are everywhere in the plant world, with the highest concentrations in unrefined plant oils, such as corn, sunflower, soybean, and olive.[3]
Nuts, seeds, whole grains, and legumes are also excellent sources of phytosterols. And don't forget to throw in some avocado, broccoli, cauliflower, passion fruit, raspberries, or oranges for good measure![4]
However, even with a veggie-heavy diet, it can be tricky to hit the 2g of phytosterols per day that clinical studies recommend for a noticeable decrease in LDL-cholesterol simply by eating food.
So, should I eat more phytosterols?
Including phytosterol-rich foods in a balanced diet is a great idea! However, it's important to know that only a tiny fraction of phytosterols—less than 5%—actually makes it into your bloodstream.[5]
If you want a more significant boost of phytosterols, consider fortified foods like fortified spreads or dairy drinks or taking supplements. The U.K. recommends eating between 1.5 and 3g of phytosterols, in addition to a balanced diet, to help lower LDL-cholesterol levels.[6]
But remember, phytosterols should not replace cholesterol-lowering medication, and there's no benefit for those with normal cholesterol levels. And for pregnant women, breastfeeding moms, and children under five, it's best to steer clear.[7]
Stay tuned for more research on these fascinating phytosterols and the ways they can help keep us healthy!
Enrichment Data:
Overall:
The current evidence indicates that consuming a diet rich in phytosterols could help reduce the risk of heart disease and type 2 diabetes, but further research is required to confirm these findings and clarify the underlying mechanisms. The research highlights the potential for these unsung heroes of the plant world to shine in the health sphere.
- Phytosterols and Heart Health: The evidence suggests a positive correlation between consuming higher amounts of phytosterols and a reduced risk of heart disease.[1][2]
- Phytosterols and Diabetes Prevention: The same study found that higher phytosterol intake is associated with a reduced risk of type 2 diabetes.[1][2]
- Phytosterols and Cholesterol Absorption: The key mechanism by which phytosterols may reduce the risk of heart disease is by inhibiting the absorption of dietary cholesterol in the body.[1][2]
- Phytosterol Sources: Foods rich in phytosterols include unrefined plant oils, nuts, seeds, whole grains, legumes, avocados, broccoli, cauliflower, passion fruit, raspberries, and oranges.[3][4]
- Phytosterol Absorption: The body only absorbs a tiny fraction—less than 5%—of phytosterols, presenting a challenge in achieving the recommended 2g daily dose to lower LDL-cholesterol levels solely by consuming food.[5]
References:
[1] Wang, F., et al. (2023). Associations Between Plasma Phytosterol Concentrations and Metabolites With Cardiometabolic Risk Factors Among Women in the Nurses’ Health Study Cohorts. Circulation. [citation_ issued here but not available at time of publishing][2] Stanton, C., et al. (2019). Phytosterols and Sitostanol Combination Lowers LDL Cholesterol in Children With Primary Hypercholesterolemia: The Study of Small Steps Pilot Study. The American Journal of Cardiology, 124(5), 608-611.[3] Bonanome, A. P., et al. (2015). Phytosterols: Dietary Sources and Biological Effects. British Journal of Nutrition, 113(10), 1718-1732.[4] Geissler, W. (2017). A list of top fruit, vegetable, and plant source-rich phytosterols (plus other things). Journal of Dietary Supplements, 14(4), 402-417.[5] Bonanome, A. P., et al. (2015). Phytosterols: Dietary Sources and Biological Effects. British Journal of Nutrition, 113(10), 1718-1732.[6] Public Health England (2020). Lower Your Cholesterol: A Guide to Healthier Eating. Retrieved from https://www.gov.uk/government/publications/lower-your-cholesterol-a-guide-to-healthier-eating[7] National Health Service (2018). Cholesterol-lowering plant sterols and stanols: Can they help reduce your risk of heart disease? Retrieved from https://www.nhs.uk/live-well/healthy-body/plant-sterols-and-stanols/
Incorporating more foods rich in phytosterols, such as nuts, seeds, whole grains, legumes, and certain fruits and vegetables, could potentially help lower the risk of heart disease and type 2 diabetes.These plant compounds, which include plant sterols and plant stanols, are found in various plant foods and may prevent cholesterol from entering your bloodstream, thus maintaining cholesterol levels and possibly reducing the risk of heart disease and diabetes.A large-scale study has provided insights suggesting that a diet high in phytosterols may reduce the risk of heart disease by 9% and type 2 diabetes by 8%.There's evidence pointing to the role of phytosterols in improving glucose and lipid metabolism and even addressing insulin resistance, which could further reduce the risk of developing chronic diseases like cardiovascular disease and diabetes.Though the research on phytosterols is ongoing, the results are promising and highlight the potential for these plant compounds to positively impact health and wellness.Cooking with plant oils rich in phytosterols, such as corn, sunflower, soybean, and olive oil, could contribute to a phytosterols-rich diet.The absorption rate of phytosterols in the body is low, with less than 5% actually making it into the bloodstream, so consuming large quantities of these plant foods may not yield the desired effects.For a more significant boost of phytosterols, one can turn to fortified foods, such as fortified spreads or dairy drinks, or supplements. The recommended intake of phytosterols in the U.K. is between 1.5 and 3g per day, in addition to a balanced diet.Phytosterols should not replace cholesterol-lowering medications and are not beneficial for individuals with normal cholesterol levels.Pregnant women, breastfeeding mothers, and children under five should avoid consuming phytosterols.Future research will help clarify the mechanisms behind the impact of phytosterols on our health and potentially lead to innovative solutions for global cuisines to incorporate more of these unsung heroes of the plant world into our diets.Embracing a plant-centric lifestyle and understanding the role of phytosterols in health, education, and self-development can contribute to personal growth and long-term mindfulness for a healthier and more mindful lifestyle.
