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This Popular Diet Could Lower Your Risk of Type 2 Diabetes


Baked Salmon

Once again, scientists have found that what you eat affects your risk of chronic disease. A study out of Milan, Italy suggests that a Mediterranean diet as well as diets low in available carbohydrates reduce the risk of Type 2 diabetes.

Patients whose eating patterns adhered to the Mediterranean diet the closest were 12 percent less likely to develop diabetes compared to those whose consumption adhered to it the least. Additionally, those who ate the most available carbohydrates were 21 percent more likely to incur the illness than those who ate the least.

Although the Mediterranean diet differs among countries in the region, similarities include fruits, vegetables and beans in addition to olive oil, nuts and whole grains.  Other components of the diet include some fish, eggs and poultry along with cheese, yogurt and wine. An ever expanding body of research shows that this diet protects against heart disease, metabolic syndrome, Alzheimer’s disease, dementia and some types of cancer.

Diets Cut Diabetes Risk by 20 Percent

Led by Dr. Carlo La Vecchia and conducted at Mario Negri Institute of Pharmacological Research, the study involved 22,295 patients from Greece who were required to complete a survey detailing their dietary practices. Their lists of foods were then given rankings based on how closely they adhered to the Mediterranean diet and the quantity of available carbohydrates they contained. Aside from the aforementioned findings, the research showed that patients whose eating patterns ranked highly on the Mediterranean diet and low on available carbohydrates, referred to as glycemic load, had a 20 percent reduction in their likelihood of developing diabetes compared to those whose rankings were exactly the opposite. The results were recently published in Diabetologia.

Researchers Expound on the Results

The authors did not feel the protective effect against diabetes was due to a possible weight loss benefit of the Mediterranean diet. As the link between the consumption of this diet and weight control has not been proven, the researchers speculate that the anti-diabetes effect may be due to some characteristics of the diet itself.

Moreover, the scientists explain that diets that are high in available carbohydrates cause spikes in blood glucose and insulin levels. When this occurs regularly, the condition leads to lower glucose tolerance and greater insulin resistance, both of which are factors that predict diabetes.

Expert Nutritionist Makes Recommendations

Dr. Keith Kantor, leading nutritionist and author of What Matters, tells Live in the Now that carbohydrates to avoid include any food with sugars, syrups and enriched flours, such as pasta and cookies as well as juices, sodas and cereals. He recommends eating carbohydrates from low-sugar fruits and non-starchy vegetables like broccoli and spinach along with cucumbers and cauliflower. “Avoid starchy carbohydrates like bread, rice, potatoes, etc. as much as possible. Even if they are whole grains, they will still drive up blood sugars more than fruits and vegetables,” Kantor advises.


Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.

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