Plant-based diets are linked with numerous health beneﬁts, but you must take care to choose healthier plant foods close to nature, that haven’t been reﬁned or include lots of added sugars. To investigate the importance of this point, Harvard researchers analyzed the eating habits of 195,727 adults across three large cohorts, and tracked their health records for decades. Eating a healthy plant based diet (with whole grains, fruits, vegetables, nuts, legumes, vegetable oils, tea, and coﬀee) was linked with a 34% lower risk of type 2 diabetes, while eating a less healthy plant based diet (with fruit juice, sugary drinks, reﬁned grains, potatoes, and desserts) was linked with a 16% higher risk of diabetes.
PLoS Medicine. 2016 Jun 14;13(6):e1002039. (Satija A et al.)