Mediterranean Foods May Prevent Type 2 Diabetes
New research published in the journal BMJ finds that people who adhered closely to a traditional Mediterranean diet, which includes fresh fruit and vegetables, whole grains, fish, olive oil and wine and small amounts of meat and dairy products, had "substantial protection" against Type 2 diabetes.
In an article by Sally Squires of WashingtonPost.com, studies show that eating foods from the Mediterranean menu not only helps lead to a healthier body weight, but there's strong evidence that it can lower the risk of heart disease, reduce some types of cancer and perhaps even cut the risk of Alzheimer's disease. It seems to produce these benefits by reducing inflammation and thereby limiting the production of substances that are known to accelerate aging and contribute to chronic conditions, including arthritis and heart disease.
Previous research had suggested that the Mediterranean diet could help reduce diabetes risk only in those who already have health problems, such as heart disease. But a new study found that healthy adults who most closely adhered to the traditional Mediterranean diet had the lowest risk of developing Type 2 diabetes. This held true even for those who were older, heavier and had a family history of Type 2 diabetes -- all factors that placed them at increased risk for the disorder.
As with everything, though, moderation is a key ingredient. It does not mean liberally pouring olive oil on foods and drinking a lot of wine -- common misconceptions. Olive oil adds 120 calories per tablespoon and should only be used for cooking and flavoring rather than butter or oils with unhealthy trans fatty acids. Wine is beneficial only in moderation, which means one drink a day for women, two for men.
The traditional Mediterranean diet contains :
- high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
- olive oil as an important monounsaturated fat source
- dairy products, fish and poultry consumed in low to moderate amounts, and little red meat is eaten
- eggs consumed zero to four times a week
- wine consumed in low to moderate amounts
Eating well has never been so healthy!
