Research consistently shows that following a Mediterranean-style eating pattern can be good for your heart. But did you know that it may also help prevent type 2 diabetes?
Rich in vegetables, fruit, nuts, whole grains, legumes, lean proteins, fish, and healthy fats like olive oil, the Mediterranean diet is tied to less insulin resistance and lower risk for type 2 diabetes. Additionally, it has been associated with lower inflammation and improved cholesterol levels.
Blood sugar benefits
How effective is eating Mediterranean? One study published in 2020 in the journal Nutrition & Diabetes examined the diets of almost 12,000 American men and women over the course of 22 years. Researchers found that those who stuck closest to a Mediterranean-style diet had up to a 17 percent lower risk of developing type 2 diabetes, compared to those who didn’t follow it as closely. The association was strongest for Black people, for whom the risk of type 2 diabetes fell by up to 26 percent when they followed the eating plan.
Another 2020 study of more than 25,000 American women in JAMA Network Open reached similar conclusions. In that case, following a Mediterranean-style eating pattern was linked to 30 percent lower risk of developing type 2 diabetes over 20 years. Reduced insulin resistance, less inflammation, and lower levels of unhealthy cholesterol were all associated with the lower risk for type 2 diabetes.
Recipe corner
It doesn’t take a trip across the world to follow a Mediterranean diet. You can make Mediterranean-style food in your own kitchen. Try these easy and flavorful recipes:
- Hummus with Parsley
- You Won’t Believe It’s Kale Salad
- Salmon with Spinach
You can also incorporate Mediterranean-friendly foods into your everyday eating plan. Start by slowly adding more fruits, veggies, and whole grains to each meal, and then work your way up from there.
Sources: Martínez-González MA, Gea A, Ruiz-Canela... + 3
- Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health. Circ Res. 2019 Mar;124(5):779-798.
- O'Connor LE, Hu EA, Steffen LM, et al. Adherence to a Mediterranean-style eating pattern and risk of diabetes in a U.S. prospective cohort study. Nutr Diabetes. 2020 Mar 20;10(1):8.
- Ahmad S, Demler OV, Sun Q, et al. Association of the Mediterranean Diet With Onset of Diabetes in the Women's Health Study. JAMA Netw Open. 2020 Nov 2;3(11):e2025466.
- Meslier V, Laiola M, Roager HM, et al. Mediterranean diet intervention in overweight and obese subjects lowers plasma cholesterol and causes changes in the gut microbiome and metabolome independently of energy intake. Gut. 2020 Jul;69(7):1258-1268.
