The Mediterranean diet is a way of eating that is based on the traditional cuisines of Greece, Italy, and other countries that border the Mediterranean Sea.
It includes lots of plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices, and is low in red meat, saturated fats, and sugar.
A recent study by scientists from Harvard and other institutions found that eating a Mediterranean diet may help reduce the risk of developing type 2 diabetes by up to 30%.
Type 2 diabetes is a condition where the body becomes resistant to the effects of insulin and gradually loses the capacity to produce enough insulin in the pancreas.
This can be caused by poor diet and lack of physical activity.
The study involved 25,317 healthy mid-aged women who were monitored over a period of 20 years.
The researchers computed a Mediterranean diet intake score from the women’s self-reported dietary intake and checked for cases of type 2 diabetes during the follow-up period.
The team found that a higher Mediterranean diet intake was linked to a lower risk of type 2 diabetes.
They also found that changes in insulin resistance made the largest contribution to the lower risk, followed by BMI, HDL cholesterol, and inflammation.
Insulin resistance occurs when cells in your muscles, fat, and liver don’t respond well to insulin and can’t use glucose from your blood for energy.
This causes your pancreas to make more insulin, which can lead to high blood sugar levels and type 2 diabetes.
The researchers also found that the link between the Mediterranean diet and type 2 diabetes was seen only among women who had a BMI of at least 25, but not those who had a BMI of less than 25.
BMI, or body mass index, is a measure of body fat based on height and weight.
Overall, the study suggests that a Mediterranean diet can be a beneficial way of eating for those looking to reduce their risk of developing type 2 diabetes.
By incorporating more plant-based foods and reducing red meat, saturated fats, and sugar, people can improve their overall health and well-being.
What to eat to prevent type 2 diabetes
To help prevent type 2 diabetes, it is important to maintain a healthy and balanced diet. Here are some dietary tips:
Focus on whole foods: Try to eat foods that are as close to their natural state as possible, such as whole grains, fruits, vegetables, lean proteins, and healthy fats.
Limit processed foods: Processed foods are often high in refined carbohydrates, unhealthy fats, and added sugars, which can increase the risk of developing type 2 diabetes.
Choose healthy carbohydrates: Instead of processed and refined carbohydrates like white bread and sugary drinks, opt for whole grain bread, brown rice, and other sources of complex carbohydrates that are high in fiber.
Incorporate healthy fats: Healthy fats such as olive oil, nuts, and avocados can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
Watch portion sizes: Overeating can lead to weight gain, which is a major risk factor for type 2 diabetes. Be mindful of portion sizes and try to eat until you are satisfied, not stuffed.
Limit sugary drinks: Sugary drinks are high in calories and can contribute to weight gain and the development of type 2 diabetes. Opt for water or unsweetened beverages instead.
Stay hydrated: Drinking plenty of water can help regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
If you care about diabetes, please read studies about a major breakthrough in diabetes treatment, and this drug for inflammation may increase your diabetes risk within days.
For more information about diabetes, please see recent studies about a better way to treat obesity and diabetes, and results showing cruciferous vegetables may help reverse kidney damage in diabetes.
The research is published in JAMA Network Open and was conducted by Shafqat Ahmad et al.
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