Lignans: A Powerful Plant Compound Linked to Lower Mortality in Type 2 Diabetes

Lignans, found in plant-based foods like seeds and grains, have been linked to improved health outcomes, including lower mortality rates in individuals with type 2 diabetes. These phytonutrients help improve insulin sensitivity, reduce inflammation, and support long-term survival. At Primary Prevention Center, we emphasize incorporating these powerful compounds into personalized nutrition plans for better health outcomes. For more information, contact us or request an appointment online. We are located at 638 Newtown-Yardley Road Suite 2G/H Newtown, PA 18940.

When we talk about preventing and reversing chronic disease, nutrition is one of the most powerful tools we have. While most conversations focus on carbohydrates, fats, and protein, many of the biggest health benefits of whole-food, plant-forward eating come from phytonutrients—natural compounds in plants that influence inflammation, insulin sensitivity, and long-term disease risk.

One important but often overlooked group of phytonutrients is lignans.

Lignans are low–molecular–weight polyphenols found in seeds, grains, legumes, and vegetables. Their name comes from the Latin word for wood, reflecting their abundance in fibrous plant foods. Research has consistently shown that higher lignan intake is associated with improved overall health and modest but statistically significant reductions in all-cause mortality.¹–³ More recently, lignans have also been linked to a reduced risk of developing type 2 diabetes (T2D).⁴

New Research: Lignans and Survival After a Diabetes Diagnosis

A recent analysis of two large, long-running U.S. cohort studies—the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS)—examined whether lignan intake affects outcomes after a diagnosis of type 2 diabetes.⁵ Researchers followed nearly 8,500 adults with newly diagnosed T2D, tracking diet, lifestyle, and long-term health outcomes.

Dietary intake was assessed every 2–4 years using validated food-frequency questionnaires. Researchers evaluated total lignan intake as well as four major lignan subtypes:

• Secoisolariciresinol (SECO)

• Matairesinol (MAT)

• Pinoresinol (PINO)

• Lariciresinol (LARIC)

What They Found

After adjusting for age, body weight, physical activity, smoking, medication use, and other dietary factors:

Individuals with the highest lignan intake after a T2D diagnosis had a 17% lower risk of all-cause mortality compared with those with the lowest intake (HR 0.83).⁵

Higher intake of specific lignans was associated with even stronger benefits:

• SECO: 22% lower risk of death (HR 0.78)

• MAT: 11% lower risk of death (HR 0.89)

Higher SECO intake was also associated with:

• Lower cardiovascular mortality

• Lower cancer mortality

Increasing lignan intake after a diabetes diagnosis—compared to before diagnosis—was independently associated with improved survival.⁵

Who Benefited the Most?

Several important subgroup findings stood out:

• Non-white participants experienced a much larger reduction in mortality risk (HR 0.32).

• Benefits appeared stronger in individuals diagnosed after age 65.

• Benefits were greater in those diagnosed before severe symptoms developed.

• Individuals maintaining other low-risk lifestyle behaviors saw stronger effects.

• Benefits plateaued around 500 micrograms/day of lignans.⁵

Where Are Lignans Found?

Lignans are widely available in everyday foods, including:

• Flax seeds (one of the richest sources)

• Sesame seeds

• Cashews and peanuts

• Broccoli and Brussels sprouts

• Whole grains and legumes

How Do Lignans Work?

Lignans are converted by gut bacteria into enterodiol and enterolactone, compounds that influence metabolism and inflammation. Research suggests lignans may:

• Improve glucose metabolism⁷

• Increase glucose uptake via the GLUT4 transporter⁸

• Reduce insulin resistance in the liver⁹

• Support gut and hormonal health

A Functional Medicine Takeaway

At Primary Prevention Center, we do not focus on single nutrients as a magic fix. Instead, we use multimodal, personalized care that integrates nutrition, movement, stress management, sleep, and metabolic optimization.

That said, lignans are a compelling example of how small, sustainable dietary changes—especially within a whole-food, plant-forward approach—can significantly influence long-term health and survival in people with type 2 diabetes.

Schedule your appointment with our dietitian today to build a personalized nutrition plan that supports blood sugar balance, cardiovascular health, and long-term vitality.

References

1. Peterson J, et al. Nutr Rev.

2. Zamora-Ros R, et al. Am J Clin Nutr.

3. Liu X, et al. J Nutr.

4. Sun Q, et al. Diabetes Care.

5. Liu X, et al. Am J Clin Nutr. 2024.

6. Lean MEJ, et al. Lancet.

7. Adlercreutz H. J Steroid Biochem Mol Biol.

8. Prasad K. J Cardiovasc Pharmacol.

9. Fardet A. Nutrients.

For more information, contact us or request an appointment online. We are located at 638 Newtown-Yardley Road Suite 2G/H Newtown, PA 18940. We serve patients from Newtown PA, Richboro PA, Newtown Grant PA, Churchville PA, Woodbourne PA, Yardley PA, Bucks County PA, and surrounding areas. Insurance Accepted.