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The Mediterranean diet can help prevent type 2 diabetes

There is an epidemic of type 2 diabetes worldwide, which appears to be associated with poor diets and sedentary lifestyles. Staying active and eating well can help prevent type 2 diabetes. According to exciting new research there are some foods which, if eaten regularly, may help prevent type 2 diabetes from occurring,
reported Doctors Health Press on Feb. 21, 2014.

Healthy olive oil and tomatoes

Researchers have found that the consumption of certain foods such as grapes, tea, berries, and wine can improve blood sugar, insulin sensitivity and lower blood markers of inflammation. The researchers found that people with the highest consumption of the active chemicals in these foods, which are called anthocyanins, had lower levels of inflammation and were not as likely to suffer from diabetes, cardiovascular disease, and obesity.

There were also higher levels of a hormone called adiponectin in participants who consumed the highest amounts of these chemicals. Adiponectin, which is secreted from fat cells, is associated with decreased levels of body fat, improved action of insulin, lower blood sugar, and pro-inflammatory chemicals.

A good example of a typical nutritional style of eating which incorporates all of these healthy factors is the Mediterranean diet. The Mediterranean diet focuses on fruits, vegetables, nuts and grains, while also recognizing the vital importance of being physically active, and enjoying meals with family and friends, reports Mayo Clinic. Key components of this diet emphasize consuming primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.

With the Mediterranean diet, butter is replaced with healthy fats, such as olive oil, and herbs and spices are used instead of salt to flavor foods. Red meat is limited to no more than a few times a month, while eating fish and poultry is encouraged at least twice a week. Drinking red wine in moderation is an option many people enjoy with the Mediterranean diet. Adhering to the Mediterranean diet can be fun and tasty, while helping you prevent type 2 diabetes and other chronic illnesses.

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