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.
No comments:
Post a Comment