Sunday, April 10, 2011

Want to Reduce Your Risk Of Developing Type 2 Diabetes?

I see a lot of patients with pre-diabetes (fasting blood sugars 100-125) and with Type 2 Diabetes (2 fasting blood sugars of 126 or greater).  For the most part, patients can prevent Type 2 Diabetes through diet and lifestyle.  That is often why I tell my patients they are sitting in a good seat...this is something they can prevent.

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
So, if you are pre-diabetic or have Type 2 Diabetes, change up your diet to optimize your health.  Type 2 Diabetes in many cases can be prevented.

Salas-Salvado, Jori, MD and Colleagues. Reduction on the Incidence of Type 2 Diabetes with the Mediterranean Diet. Oct. 7, 2010 Diabetes Care.

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