Mediterranean diet may be best for diabetes
Another day and yet another study on how the traditional Mediterranean diet can transform your weight, health and longevity.
“We were quite surprised by the Mediterranean diet in particular. I would have thought that low-carb would have been the best for losing weight, but Mediterranean seems to be better”
Dr. Olubukola Ajala.
“Weight loss is important, but so is nutrient quality”
Katherine Zeratsky, a registered dietician at the Mayo Clinic in Rochester, Minnesota.
Dr. Olubukola Ajala, a diabetes specialist at Western Sussex Hospitals in the UK, and her colleagues, reviewed 10 years’ worth of results covering 20 studies. They compared the effect of seven popular diets on adults with type II diabetes.
After following the diet for at least six months, the plant-based wholefood Mediterranean diet (high in local vegetation and very low in animal foods), was:
- The most effective at promoting weight loss among diabetics
- The most effective at lowering blood sugar among diabetics
- Improved heart health – ‘good’ cholesterol rose by 4% to 10%
- Triglycerides fell by up to 9%
- No other diet had a significant impact on weight
The traditional Mediterranean diet is a plant-based wholefood diet - exactly what I recommend. They eat a vegetable-based, nutrient-dense diet with plenty of greens and olive oil. Their diet is based around fresh vegetables, wild greens and beans, potatoes, fermented sourdough bread, legumes, tea and is very high in extra-virgin olive oil and antioxidant-rich fruits grown in their highly fertile mineral-rich soil. Basically fruits, vegetables and legumes, whole grains, fish, and using olive oil and herbs in place of butter and salt. Saturated fats from red meat and dairy products are typically less than 8% of total calories consumed.
Study published in the American Journal of Clinical Nutrition on January 30, 2013. As reported by Reuters Health on February 6, 2013.