[fgummett]

CTV.ca | Mediterranean diet protects against diabetes: study

Updated Thu. May. 29 2008 7:49 PM ET

CTV.ca News Staff

A traditional Mediterranean diet rich in olive oil, vegetables and fish can drastically reduce the risk of getting type 2 diabetes, a new study says.

In a study of more than 13,000 people, Spanish researchers found that people who strictly adhered to the diet had an 83 per cent reduction in their risk of developing diabetes. Those who moderately followed the diet had their risk reduced by 59 per cent.

These findings were surprising to the researchers, given that those who followed the diet very closely also had the greatest factors for the disease, such as older age, a family history of diabetes and being an ex-smoker.

However, because their risk was so drastically reduced, the researchers assume that the foods that make up the diet itself have a role in warding off diabetes.

In their study, the authors point out that olive oil can protect against insulin resistance. Insulin is produced by the pancreas to help the body process sugar. As well, a diet high in fruits and vegetables can help reduce inflammation in the body, which is a risk factor for a number of illnesses.

The diet, which is also high in nuts, grains and fruit, but low in meat, alcohol and dairy products, is already known to protect against cardiovascular disease.

"Our study suggests that substantial protection against diabetes can be obtained with the traditional Mediterranean diet, rich in olive oil, vegetables, fruits, nuts, cereals, legumes, and fish but relatively low in meat and dairy products," the authors concluded.

"The limited number of cases of diabetes and the possibility of under-reporting, however, requires that further larger cohorts and trials are needed to confirm our findings."

The findings were published Thursday in the online edition of The British Medical Journal.

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Abstract:
Adherence to Mediterranean diet and risk of developing diabetes: prospective cohort study

Objective To assess the relation between adherence to a Mediterranean diet and the incidence of diabetes among initially healthy participants.

Design Prospective cohort study with estimates of relative risk adjusted for sex, age, years of university education, total energy intake, body mass index, physical activity, sedentary habits, smoking, family history of diabetes, and personal history of hypertension.

Setting Spanish university department.

Participants 13,380 Spanish university graduates without diabetes at baseline followed up for a median of 4.4 years.

Main outcome measures Dietary habits assessed at baseline with a validated 136 item food frequency questionnaire and scored on a nine point index. New cases of diabetes confirmed through medical reports and an additional detailed questionnaire posted to those who self reported a new diagnosis of diabetes by a doctor during follow-up. Confirmed cases of type 2 diabetes.

Results Participants who adhered closely to a Mediterranean diet had a lower risk of diabetes. The incidence rate ratios adjusted for sex and age were 0.41 (95% confidence interval 0.19 to 0.87) for those with moderate adherence (score 3-6) and 0.17 (0.04 to 0.75) for those with the highest adherence (score 7-9) compared with those with low adherence (score <3). In the fully adjusted analyses the results were similar. A two point increase in the score was associated with a 35% relative reduction in the risk of diabetes (incidence rate ratio 0.65, 0.44 to 0.95), with a significant inverse linear trend (P=0.04) in the multivariate analysis.

Conclusion Adherence to a Mediterranean diet is associated with a reduced risk of diabetes.

[Evermont]

This is pretty much where I'm at with diet. I would and do recommend it in general, not just for D.

[xMenace]

I'm 80% there or better. My daily fish comes in pills, two different ones. Legumes seem toughest to add. I have a big tub of spinach that's been in the fridge untouched all week. I buy and use lots of EVOO; though many meals I use it for like pizza don't fit too well.

[parrotletzoo]

I found this "Mediterranean Food Pyramid" on a page about Mediterranean diet

[HelenM]

I like the pyramid. I think the physical activity at the base is very significant.

A bit of searching found another different model which is a bit more specific as to dietary pattern.
The Greek column model (based on the Cretan diet) towards the end of the article.
The Mediterranean Diets: What Is So Special about the Diet of Greece? The Scientific Evidence -- Simopoulos 131 (11): 3065S -- Journal of Nutrition

[Evermont]

For comparison I modified the Mediterranean pyramid to show something closer to my own personal diet and (linked it to the original).

Since I'm vegetarian I removed all the meats (but not eggs and dairy). Because I'm diabetic, I moved the grains potatoes and such up from daily to weekly. I added learning about food and exercise as a daily activity taking the place of actual food (eat less). Fresh fruits and veggies thus become more prominent along with legumes and nuts which are effectively substitutes for meat.

Adding "NEW FOODS" as the monthly 'top' of the pyramid is an important element I feel. Variety is gained this way. Between learning about nutrition on a near daily basis and trying new foods on occasion, new ingredients or new cooking techniques, we achieve continuous improvement in both quality and desirability. This supports long-term, lifestyle adoption of healthy eating.

A final, modest change was to swap the order of cheese and yogurt with olive oil. I do like olive oil and use it daily, more than most people I know, but this new order reflects better my own practices but does not deviate significantly I think from the spirit of the Mediterranean diet.

(thanks parrotletzoo)

[candy43]

Keith,

I liked your modification. I modify things all the times to fit my needs. This mediterranean diet seems like the way to go because it also helps with other diseases like heart disease. I'm not a vegetarian but I admire those who are. I eat one meat a day, which I know is one too many. I used to love a good steak but I know it is not good for me...all the fat and inflammation it causes me. I do like to have some meals with all veggies. Can you recommend a website with veggies recipes that are diebetic friendly? If not, I'll try to find a cookbook, perhaps you know the name of a good one?

[candy43]

Frank,

This Mediterranean diet seems like the way to go. I like that it protects against other diseases too. I've only had one small glass of red wine since diagnosis because I've been afraid to even though the pharmacist said there were no contradictions(sp)..She said I only needed to include it as part of my plan and adjust accordingly. I think a glass of wine a day had proven to be helpful to diabetics in an Italian study some years ago. Do you know if a small glass of grape juice would be just as effective? Perhaps less so, because all the sugar would be bad...I guess I'll have to compare the carb and sugar contents of the wine versus the grapejuice.

[candy43]

Frank, (I modified the first message but it wouldn't let me delete it...no button came up)

This Mediterranean diet seems like the way to go. I like that it protects against other diseases too. I've only had one small glass of red wine since diagnosis because I've been afraid to even though the pharmacist said there were no contradictions(sp) with Metformin and norethindrone. I just started taking one baby aspirin a day so I guess I should ask her about that. She said I only needed to include the wine as part of my diabetic plan allowances and adjust accordingly.

I read a study where a glass of wine a day had proven to be helpful to diabetics in an Italian study a few years ago. Do you know if a small glass of grape juice would be just as effective? Perhaps less so, because all the sugar would be bad...I guess I'll have to compare the carb and sugar contents of the wine versus the grapejuice.

[fgummett]

Red Wine versus Grape Juice... good question Candy and to be honest I'm not 100% sure. Juice is something we Ds need to be wary of as it causes a rapid raise in BS, but in small amounts and taken with other food; I manage to fit it into my meal plan. Moderation also seems to be the key with red wine so long as it does not interfere with other medications. I know some folks swear by wine to help them combat Dawn Phenom., and it can help one to relax which is another plus

If found this article on the subject...

I also take one 81mg aspirin a day... it is good to let your pharmacist know everything you are taking so they can best advise you. I find it helps to always use the same pharmacist, and definitely include them as part of my health care team.