Every day, countless people are diagnosed with conditions that could often be prevented. Heart disease and type 2 diabetes rank among the most common.
But there's a silver lining. Lifestyle choices matter — and food plays a starring role.
Now, new research that will be presented at NUTRITION 2025 suggests that a specific group of plant compounds may be surprisingly effective.
One compound with big impact
Researchers analyzed data from more than 200,000 adults in the U.S., combining results from three major studies.
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Over several decades, many participants developed type 2 diabetes or heart disease.
But those who ate more plant-based foods — including fruits, vegetables, whole grains, nuts, and especially seeds — showed notably lower risk.
The common factor was the high intake of compounds called phytosterols, which closely resemble cholesterol but have beneficial effects on the body.
These natural plant compounds help reduce inflammation and positively influence gut bacteria.
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Together, they support a healthy metabolism and protect against the onset of chronic disease.
The seed hiding in plain sight
So what’s the secret? Phytosterols are found in the cell walls of plants, particularly in seeds like sunflower and sesame.
They’re also present in nuts, legumes, soy, and whole grains.
Eating these foods regularly — four servings of vegetables, three of fruit, plus a daily handful of seeds or nuts — was linked to up to 9 % lower risk of heart disease and 8 % lower risk of type 2 diabetes.
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Experts caution against relying too heavily on supplements, as consuming more than three grams of phytosterols per day might interfere with vitamin absorption.
This article is based on information from Morgenpost.de.
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