Researchers studied over 170,000 people to see if following the EAT-Lancet diet—a eating plan designed to be healthy for both people and the planet—could reduce the risk of type 2 diabetes and fatty liver disease. They found that people who followed this diet more closely had lower chances of developing these conditions. The diet emphasizes plant-based foods, whole grains, nuts, and limited amounts of meat and dairy. While the benefits were somewhat reduced when accounting for body weight, the results suggest that this sustainable eating approach may help protect against two common health problems that often occur together.

The Quick Take

  • What they studied: Whether following the EAT-Lancet reference diet (a plant-forward eating plan designed to be good for health and the environment) reduces the risk of developing type 2 diabetes, fatty liver disease, or both conditions together.
  • Who participated: The main study included 170,811 adults from the UK Biobank (a large health database) tracked over several years. A second group included 212 Chinese patients with confirmed fatty liver disease. Participants were generally middle-aged to older adults.
  • Key finding: People who followed the EAT-Lancet diet more closely had about 15% lower risk of type 2 diabetes, 20% lower risk of fatty liver disease, and 16% lower risk of having both conditions. These benefits were somewhat smaller when researchers accounted for body weight differences.
  • What it means for you: Adopting a diet that emphasizes plants, whole grains, nuts, and legumes while limiting meat and dairy may help reduce your chances of developing type 2 diabetes and fatty liver disease. However, maintaining a healthy weight remains important, and this diet works best as part of an overall healthy lifestyle. Talk to your doctor before making major dietary changes, especially if you have existing health conditions.

The Research Details

This research combined two different study approaches. The main study followed 170,811 UK adults over time, tracking what they ate and monitoring who developed type 2 diabetes or fatty liver disease. Researchers used three different scoring systems to measure how closely people followed the EAT-Lancet diet principles. The second part looked at 212 Chinese patients who already had confirmed fatty liver disease to see if diet adherence was linked to whether they also had diabetes. The EAT-Lancet diet emphasizes vegetables, fruits, whole grains, legumes, nuts, and fish while limiting red meat, processed foods, and added sugars.

Following people over time (rather than just taking a snapshot) helps researchers understand cause and effect better. By using multiple diet scoring methods, the researchers could confirm their findings were consistent. Including both a general population and people with existing liver disease provides a more complete picture of how diet affects these conditions.

This study has several strengths: it included a very large number of participants, tracked them over an extended period, and used detailed dietary information. The researchers adjusted their analysis for many other factors that could affect the results, like age, exercise, and smoking. However, people self-reported their diet, which can be imperfect. The UK Biobank participants were mostly white and relatively healthy, so results may not apply equally to all populations. The Chinese study was smaller and cross-sectional (snapshot in time) rather than following people forward.

What the Results Show

Among the 170,811 UK participants followed over time, 4,240 developed type 2 diabetes, 1,164 developed fatty liver disease, and 215 developed both conditions. For every standard increase in adherence to the EAT-Lancet diet, the risk of type 2 diabetes dropped by 15%, fatty liver disease risk dropped by 20%, and the risk of having both conditions dropped by 16%. These findings were consistent across all three diet scoring methods used.

When researchers adjusted their analysis to account for body weight, the protective effects became smaller but remained significant for diabetes and fatty liver disease. This suggests that some of the diet’s benefit comes from helping people maintain a healthier weight, but the diet also has direct protective effects beyond weight management.

In the Chinese study of patients with confirmed fatty liver disease, 45% also had type 2 diabetes. Among these patients, those who followed the EAT-Lancet diet more closely showed a trend toward lower diabetes rates, though the result was borderline statistically significant.

The consistency of results across three different diet scoring methods strengthens confidence in the findings. The fact that benefits were seen in both a general population and in people with existing liver disease suggests the diet’s protective effects are broad. The relationship between the diet and reduced risk of having both conditions simultaneously is particularly important, as these diseases often occur together and compound health problems.

Previous research has shown that plant-based diets and Mediterranean-style eating patterns reduce diabetes and liver disease risk. This study extends that knowledge by examining a specific, globally-designed diet pattern created by the EAT-Lancet Commission. The findings align with existing evidence that plant-forward diets are protective, while adding evidence that this particular sustainable eating approach offers similar benefits.

The study relied on people reporting what they ate, which can be inaccurate. The UK Biobank participants were mostly white and relatively affluent, so results may not apply equally to other populations. The Chinese study was smaller and only captured a moment in time rather than following people forward. The study shows association (things happening together) but cannot definitively prove the diet causes the risk reduction, as other unmeasured factors could play a role. Dietary patterns can change over time, but the study only measured diet at the beginning.

The Bottom Line

Consider adopting more of the EAT-Lancet diet principles: eat more vegetables, fruits, whole grains, legumes, nuts, and seeds; include fish and seafood; and limit red meat, processed foods, and added sugars. This approach appears to reduce diabetes and fatty liver disease risk with moderate to good confidence based on this large study. Combine dietary changes with regular physical activity and maintaining a healthy weight for best results. (Confidence level: Moderate—based on observational data, not experimental proof.)

This research is relevant for anyone wanting to reduce their diabetes risk, especially those with family history of diabetes or prediabetes. It’s also important for people concerned about fatty liver disease or those already diagnosed with it. The findings apply broadly to adults, though the study primarily included middle-aged and older people. If you have existing health conditions or take medications, consult your doctor before making major dietary changes.

Health benefits from dietary changes typically appear gradually. You might notice improved energy and digestion within weeks, but meaningful changes in blood sugar control and liver health usually take 3-6 months of consistent adherence. Long-term benefits in reducing disease risk develop over years of sustained dietary patterns.

Want to Apply This Research?

  • Track daily servings of plant-based foods (vegetables, fruits, whole grains, legumes, nuts) versus animal products. Set a goal like ‘7+ servings of plants daily’ and ‘2-3 servings of animal products or less.’ Log meals weekly to monitor adherence to EAT-Lancet principles.
  • Start by adding one plant-based meal per week, then gradually increase. Replace one meat-based dinner with a legume or vegetable-based meal. Use the app to find EAT-Lancet aligned recipes and set reminders for meal planning. Track which plant foods you enjoy most to build sustainable habits.
  • Monthly review of plant-to-animal food ratio. Quarterly check-ins on energy levels, digestion, and any health markers (if available through your healthcare provider). Annual assessment of overall dietary pattern consistency and adjustment of goals based on progress and preferences.

This research suggests associations between diet and disease risk but does not prove cause and effect. Individual results vary based on genetics, overall lifestyle, and other health factors. This information is for educational purposes and should not replace professional medical advice. If you have type 2 diabetes, fatty liver disease, or other health conditions, consult your doctor or registered dietitian before making significant dietary changes. They can provide personalized recommendations based on your specific health needs and medications.