The Mediterranean Diet is comprised of foods eaten by Greeks from Crete. The diet extends longevity and reduces the incidence and mortality from chronic diseases, including diabetes. Insulin resistance is a condition in which your pancreas makes insulin, a hormone that carries blood sugar molecules called glucose from your blood into your muscle, fat and liver cells for energy, but your cells do not respond properly.
Mediterranean Diet
The Mediterranean Diet emphasizes eating plant-based foods, especially fruits and vegetables, and minimal amounts of animal-based foods, particularly meat and high-fat dairy. Other plant-based foods include legumes, grains, nuts, seeds, olives and olive oil. The diet focuses on consuming whole, unprocessed, raw or lightly cooked foods to retain the nutritional content and fiber. The Mediterranean Diet also includes moderate amounts of low-fat yogurt and cheese and fish at least twice per week. Lean meat should be restricted to fewer than four times per month; chicken is favored over red meat.
Insulin Resistance
Insulin resistance causes your body to build up blood glucose that cannot get into your cells. As a result, your pancreas produces more insulin and releases it into your blood. It is common to have high blood levels of both glucose and insulin. As this condition progresses, your pancreas stops producing a sufficient amount of insulin, and you can develop pre-diabetes, a condition in which your blood glucose levels are higher than normal but not high enough for a diabetes diagnosis. If the conditions continue, you can develop non-insulin dependent diabetes mellitus, also called Type 2 diabetes. Approximately 60 million people in the United States have pre-diabetes and over 20 million have Type 2 diabetes. Scientists predict the prevalence of Type 2 diabetes will increase 300 percent by 2050. You can reverse insulin resistance and pre-diabetes with proper diet.
Prevention
The Mediterranean Diet may reduce your risk of insulin resistance and prevent the development of diabetes. Research conducted by scientists at the Second University of Naples in Italy and published in "Diabetes Research and Clinical Practice" in 2010 reviewed studies evaluating effects of the Mediterranean diet and incidence of Type 2 diabetes and concluded that adhering to a Mediterranean Diet may help prevent Type 2 diabetes. The research also found that the diet improves control of blood glucose.
Treatment
Insulin resistance is a risk factor for cardiovascular disease. The Mediterranean Diet can reduce the risk of mortality from cardiovascular disease. Research by scientists at the University of Melbourne Department of Medicine in Australia and published in "Nutrition Metabolism and Cardiovascular Diseases" in 2010 revealed that the Mediterranean diet can reduce the death rate from cardiovascular disease among people with non-insulin dependent diabetes mellitus.
References
- PubMed.gov: The Mediterranean Diets: What Is So Special About the Diet of Greece? The Scientific Evidence
- Harvard School of Public Health: Close Adherence to a Traditional Mediterranean Diet Promotes Longevity
- National Institute of Diabetes and Digestive and Kidney Diseases: Insulin Resistance and Pre-Diabetes
- MayoClinic.com: Food Pyramids: Explore These Healthy Diet Options
- MayoClinic.com: The New Mediterranean Diet Pyramid
