Tuesday, October 26, 2010
Raise a Glass for the Mediterranean Diet!
Cheers! We have MORE good news about the Mediterranean Diet. A recent study (Reduction in the Incidence of Type 2-Diabetes with the Mediterranean Diet: Results of the PREDIMED-Reus Nutrition Intervention Randomized Trial) showed a "52% reduction in the incidence of diabetes" whether or NOT the participants lost weight! We have known for years that weight loss will reduce your chance of developing diabetes if you are overweight, but this is the first significant study to show that simply a change in the types of foods you eat-regardless of the total calories- can make a difference.
The study took place in Spain, and consisted of around 400 non-diabetic adult patients aged 55-80. They were randomly placed on either a low fat diet or a mediterranean diet. Those in the control group (the low-fat dieters) had a 17.9% incidence of diabetes at four years, whereas those on the mediterranean diet had 10-11%.
So, what does the Mediterranean diet consist of? LOTS of olive oil, fruits, vegetables, legumes, nuts & fish, moderate red wine, and less meat (using white meats more than red.) Also, they recommend avoidance of butter, cream, fast-food and sweets. Hmm. Sounds like MORE, doesn't it?
Once again, we find that eating more whole foods like fruits, veggies, and nuts, while reducing processed stuff like fast food and instant boxed meals (think mac & cheese) is good for you.
BOTTOM LINE: Pump up the olive oil, fish, nuts, fruits and vegetables to help decrease your risk of becoming diabetic!