A plant compound found in nuts, vegetables, and fruits that may lower the risk of diabetes and heart disease is polyphenols. Among these, flavonoids (a subclass of polyphenols) are particularly well-studied for their health benefits.

Key Polyphenols and Their Sources:

1. Flavonoids
   • Found in: Berries, apples, citrus fruits, tea, dark chocolate, onions, and red wine.
   • Benefits: Improve insulin sensitivity, reduce inflammation, and support cardiovascular health.
2. Resveratrol
   • Found in: Grapes, red wine, peanuts, and berries.
   • Benefits: May improve blood sugar control and reduce heart disease risk by improving endothelial function.
3. Lignans
   • Found in: Flaxseeds, sesame seeds, whole grains, and nuts.
   • Benefits: Linked to better glycemic control and reduced LDL cholesterol.
4. Ellagic Acid
   • Found in: Pomegranates, strawberries, walnuts, and raspberries.
   • Benefits: Antioxidant and anti-inflammatory effects that may protect against metabolic syndrome.

How They Help:

• Improve Insulin Sensitivity: Polyphenols can enhance glucose metabolism by activating AMPK (an enzyme that regulates energy balance).
• Reduce Inflammation: They lower oxidative stress and inflammatory markers like CRP and TNF-α.
• Support Heart Health: Improve endothelial function, reduce blood pressure, and lower LDL cholesterol.

Evidence:

• A 2020 study in Nutrients found that high polyphenol intake was associated with a 30% lower risk of type 2 diabetes.
• Research in The American Journal of Clinical Nutrition showed that flavonoids reduced heart disease risk by 20% in high consumers.

Practical Tips:

• Eat a variety of colorful fruits and vegetables daily.
• Include nuts (like almonds and walnuts) and seeds (flaxseeds, chia) in your diet.
• Opt for dark chocolate (70%+ cocoa) and green tea for extra polyphenols.

Reference:

https://www.medicalnewstoday.com/articles/plant-compound-phytosterol-nuts-veggies-fruits-may-lower-diabetes-heart-disease-risk

https://www.news-medical.net/news/20250603/Phytosterols-in-plant-based-foods-linked-to-lower-risk-of-heart-disease-and-type-2-diabetes.aspx

https://pmc.ncbi.nlm.nih.gov/articles/PMC9965730

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