MEDITERRANEAN DIET LOWERS DIABETES RISK IN WOMEN
MEDITERRANEAN DIET LOWERS DIABETES RISK IN WOMEN
by Claire Allen, RD
A new study just published in JAMA Network Open determined that women who followed a Mediterranean diet were 30% less likely to develop Type 2 Diabetes than women who did not.
Investigators at Brigham and Women’s Hospital analyzed more than 25,000 female participants food logs, spanning over the course of 20 years, assessing the relationship between diet and the development of Type 2 Diabetes.
mbg health: The Mediterranean Diet May Lower Diabetes Risk In Women, New Study Suggests
In a news release, researchers conveyed “Most of this reduced risk associated with the Mediterranean diet and type 2 diabetes was explained through the biomarkers related to insulin resistance, adiposity, lipoprotein metabolism, and inflammation. This understanding may have important downstream consequences for the primary prevention of diabetes disease.”
The Mediterranean diet focuses on incorporating healthy fats such as extra virgin olive oil, avocado, nuts, seeds and salmon, as well as fruits, vegetables and whole grains. Here are some general guidelines:
- Consume regularly: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, fish, seafood, extra virgin olive oil, water, herbs and spices such as garlic, turmeric, cinnamon.
- Have in moderation: Poultry, eggs, cheese and yogurt, coffee, tea, red wine (1 glass per day).
- Eat rarely: Red meat
- Avoid: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
Following a Mediterranean diet involves making long-term, sustainable dietary changes. If you are interested in incorporating these dietary changes into your lifestyle but are unsure where to start, our registered dietitians can help you develop a customized meal plan. Schedule your appointment today by contacting us at 224-407-4400 or at www.compgihealth.com.