The study, published in the Sept. 1, 2009, edition of the Annals of Internal Medicine, looked at 215 overweight people newly diagnosed with type-2 diabetes who had never been given drugs for the condition.
After four years, 44 per cent of people in the Mediterranean diet group required drug treatment for their diabetes compared to 70 per cent in the low-fat diet group. Subjects in the group on the Mediterranean diet also lost more weight and experienced some improvement in risk factors for heart disease. It was one of the longest term studies of its kind.
The Mediterranean Diet
The Mediterranean diet became popular because of an apparent paradox noticed by researchers: people living in the region had a relatively low incidence of heart disease in spite of the fact that they consumed a high-fat diet.
The difference was the type of fat: relatively little saturated fat from meat and dairy products, and more healthy fat from olive oil and nuts. Consumption of these healthy fats can help people feel more satiated after eating while helping the heart.
There are several other important components to the Mediterranean diet.
- Eat plenty of fresh fruits and vegetables. They fill you up and contain tons of vitamins and antioxidants that can improve your health.
- Choose whole grains over their refined, white counterparts. Whole grains contain more fiber and vitamins and raise blood sugar levels more slowly, which means you'll feel full longer and reduce your risk of getting diabetes.
- Reduce the amount of processed foods in your diet. Choosing whole foods will automatically reduce the bad fats, sugar and sodium in your diet in favor of nutrients that will benefit your body.
- Use herbs and spices to flavor food instead of salt. In some people, reducing salt intake can reduce your risk of getting high blood pressure.
- Consume fish or shellfish regularly. Certain fish, such as sardines, contain healthy fats that are good for your brain.
- Drink red wine in moderation. If you don't drink alcohol, you may get the same benefits from a glass of purple grape juice.
- Exercise every day. Do whatever you enjoy, such as walking or swimming, and you'll strengthen your heart and feel better generally.
- Eat meals with family and friends. The social aspect of enjoying dining together can be just as important as what you are eating.
By adopting the principles of the Mediterranean diet, you can enjoy great food that is healthy for your body, not to mention reduce your risk of conditions such as heart disease and diabetes.
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