In a groundbreaking study led by researchers at the Harvard T.H. Chan School of Public Health, a connection has been made between a low-carbohydrate diet rich in plant-based foods and a significant reduction in the risk of premature death among individuals with type 2 diabetes.
While it has been standard advice for some time that those with type 2 diabetes should avoid highly processed and refined carbohydrates, the study – the first of its kind – provides empirical evidence that diets low in carbohydrates play a major role in managing the disease.
The research was based on 34 years of data from 7,224 women and 2,877 men, all them having developed type 2 diabetes over the course of the study. The participants regularly completed questionnaires detailing their lifestyle choices and medical history, enabling researchers to scrutinise the components of their diets. These dietary patterns were then scored according to the participants’ intake of animal proteins and fats, vegetable proteins and fats and high- and low-quality carbohydrates.
The results revealed a 24% decrease in all-cause mortality among individuals who adhered to a low-carb diet, with more pronounced health benefits seen with low-carb diets that had plant-based foods and high-quality carbs as their focus, such as fruits, vegetables and whole grains. These diets were also linked to a reduction in cardiovascular disease and cancer-related mortality. In contrast, low-carb diets chiefly composed of animal products and low-quality carbs, such as potatoes, added sugars and refined grains, did not show a clear association with reduced mortality.
The greatest health benefits were seen in individuals who combined a plant-based, low-carb diet with other healthy practices, including not smoking, regular physical activity and moderate alcohol consumption.
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