In October 2010 Dr. Salas-Salvado and colleagues published a study on how the Mediterranean diet reduced development of Type 2 Diabetes by 52%. There was no change in physical activity or weight. Just a change in diet. The study reported by utilizing the Mediterranean diet, development of Type 2 Diabetes was cut in half (52%). The principle components of the Mediterranean diet utilized in the study:
- Increased use of olive oil for cooking and dressing (participants were given free allotment of 1 liter virgin olive oil per week and 30 g of mixed nuts per day)
- Increased consumption of fruits and vegetables
- Increased consumption of legumes and fish
- Decreased consumption of meat (recommending white instead of red meat)
- Avoidance of fast food, sweets, pastries (simple sugars)
- In alcohol drinkers, moderate consumption of red wine
Salas-Salvado, Jori, MD and Colleagues. Reduction on the Incidence of Type 2 Diabetes with the Mediterranean Diet. Oct. 7, 2010 Diabetes Care.