A new study, published in JAMA Open Network, suggests that eating foods rich in lignans—a type of plant estrogen found in foods like flaxseeds, whole grains, and coffee—might reduce the risk of developing type 2 diabetes (T2D), especially in individuals with obesity and premenopausal women.

      The study followed over 200,000 men and women in the US for several decades, tracking their lignan intake through detailed food questionnaires. None of the participants had diabetes, heart disease, or cancer when the study began. Over the years, more than 20,000 cases of T2D were identified

      The researchers found that people who consumed more lignans, especially a type called secoisolariciresinol, had a lower risk of T2D. This effect was strongest among those with obesity and premenopausal women, showing a significant reduction in their T2D risk. Additionally, higher lignan intake was linked to better blood sugar levels (HbA1c), lower inflammation, and improved cholesterol.

      Regularly consuming lignan-rich foods like flaxseeds and whole grains might help reduce the risk of type 2 diabetes, making them a valuable addition to a healthy diet.