MEDITERRANEAN DIET RICH IN OLIVE OIL HELPS PREVENT DIABETES

A large recent study from Spain reports that sticking to a Mediterranean-style diet rich in olive oil, nuts, fish, beans, fruits and vegetables helps reduce the risk for Type 2 diabetes, even when people don’t lose weight or increase exercise levels.

The study included 3,541 men and women ages 55-80 who were at high risk for heart disease but did not have diabetes.  Participants were assigned to one of three diets: a Mediterranean diet supplemented with two ounces (approximately 3 tablespoons) of extra-virgin olive oil daily, a Mediterranean diet supplemented with 1 oz. (about 1/4 cup) of nuts daily, or a control group directed to eat a lowfat diet. 

After 4 years, compared with the control group, and after adjusting for health and socioeconomic factors, compared to the control group the risk for diabetes was 40% lower with the Mediterranean diet supplemented with olive oil and 18% lower for the diet supplemented with nuts.

What to do:  Consume a diet rich in nuts, fruits, vegetables, beans, fish, and lean poultry.  Aim to minimize your intake of full-fat dairy, heavy meat, refined grains, and sugary products.  Nuts and olive oil are special standouts but still keep portions moderate to prevent weight gain.  While this study points out that healthy diet choices even without weight loss can reduce the risk of diabetes, maintaining a healthy weight and regular activity are still the most important ways to prevent diabetes. 

Adapted from articles at:

http://www.webmd.com/diabetes/news/20140106/mediterranean-diet-alone-may-lower-diabetes-risk

http://well.blogs.nytimes.com/2014/01/13/mediterranean-diet-for-diabetes/?_php=true&_type=blogs&_r=0

http://www.medicalnewstoday.com/articles/270839.php

Source:

Salas-Salvadó J, Bulló M, Estruch R, et al. Prevention of diabetes with Mediterranean diets: A subgroup analysis of a randomized trial. Annals of Internal Medicine. 2014 Jan;160(1):1-10.