People who carefully follow a mainly vegetarian diet are less likely to develop type 2 diabetes, this is the conclusion reached by researchers who explain to us which foods help us to keep ourselves healthy and what is the secret to the success of this diet. Here's what you need to know about the benefits of a mainly vegetarian diet.

Vegetables and fruit, yes, but how?

More and more vegetarians and vegans are therefore choosing to give up meat and fish, as well as derivatives, for health reasons or for ethical reasons, and, given the growing interest of the population towards a more cruelty-free diet, scientists wondered what its benefits were. To do this, they analyzed hundreds of thousands of data collected from as many people with and without diabetes.

What to eat to reduce the risk of type 2 diabetes

The data collected showed that people choose two types of ‘plant-based diets', a more ‘healthy' one that includes fruit, vegetables, whole wheat, nuts and legumes, and a ‘less healthy' diet which, in addition to these foods, also includes potatoes, white flour, sugar and a small amount of animal products.

The secret of effectiveness

The study found that people who faithfully follow a plant-based diet are 23% less likely to develop type 2 diabetes than those who often mess up their diet: the secret of this diet is seriousness.

Why the plant-based diet counteracts type 2 diabetes

Experts explain that eating plant-based foods has generally positive effects on health: these improve insulin sensitivity, blood pressure, reduce body weight and relieve systemic inflammation, all of which are usually contributing to the risk of diabetes.


Scientists therefore suggest to prefer a plant-based diet that includes fruit and vegetables, whole wheat, tofu and other healthy foods, such as dried fruit.

The study, entitled "Association between plant-based dietary patterns and risk of type 2 diabetes: a systematic review and meta-analysis", was published in JAMA Internal Medicine by the Harvard Chan School.