Type 2 diabetes and the Mediterranean Diet cure

The traditional Mediterranean diet plan has long been associated with lower chance of cardiovascular disease, cancer, and dementia.  The plan plan is rich in olive oil, fruits, nuts, cereals, vegetables, and fish but relatively low in dairy products and meat.  Several studies suggest the Mediterranean diet plan may also help prevent type two diabetic issues.


Researchers at the University of Navarra in Spain followed 13,380 non-diabetic university graduates, many of them health professionals, over the course of 4.4 years.  Average age was 38.  Most of the study participants lived in Spain.  Dietary habits were assessed at the start of the study with a food frequency questionnaire.  Food intake for each participant was scored by adherence to the traditional Mediterranean diet.  Participants were labelled as either low, moderate, or high in adherence.  Over an average follow-up of 4.4 years, 33 of the study participants developed type 2 diabetes.  Compared to the participants who scored low on adherence to the Mediterranean diet, those in the high adherence category had an 83% lower risk of developing diabetes.  The moderate adherence group also had diminished risk, 59% less.

How could the Mediterranean diet plan protect against diabetes?  The writers note several potential mechanisms: great consumption of fiber, low amounts of trans body fat, average alcohol consumption, great vegetable fat  consumption, and great consumption of monounsaturated body fat relative to body fat.  Olive oil, loaded with monounsaturated body fat, is the predominant fat in the Mediterranean diet.  In summary from the authors:

Diets rich in monounsaturated fatty acids improve lipid profiles and glycaemic control in people with diabetic issues, suggesting that a higher consumption improves insulin sensitivity.  Together these associations suggest the hypothesis that following an overall pattern of the Mediterranean Diet plan can protect against diabetic issues.  In addition to having a long tradition of use without evidence of harm, a Mediterranean diet way of eating is highly palatable, and people are likely to comply with it.

Please give serious consideration to the Mediterranean diet plan, especially if you are at danger for type two diabetic issues.  Major risks include sedentary lifestyle, overweight, and family history of diabetic issues. For more information, read the Mediterranean Diet eBook.