Key Highlights
- Type 2 diabetes affects millions of people around the world
- Diet and the food we eat have a direct impact on our blood sugar levels
- A recent study has found that consumption of a Mediterranean diet can reduce risk of diabetes in some women
New Delhi: Type 2 diabetes has reached epidemic levels around the world. With millions being diagnosed for the condition every year, the burden of diabetes on the healthcare systems is increasing manifold. Obesity, which is a major risk factor for the condition is also on a steep rise. Both these factors, obesity and diabetes can be prevented, treated, and managed with the help of a healthy, balanced diet.
While a healthy diet that comprises of whole foods, lots of fibre, and other nutrients can help in the prevention and management of various conditions such as diabetes, many diets, specific to the purpose are also followed by people for specific effects. The Mediterranean diet, known for many health benefits and popular for heart health particularly, can also reduce the risk of diabetes in women, a long-term study has found.
Mediterranean diet may reduce risk of diabetes in some women
According to researchers from Bringham and Women's Hospital in Boston, after studying outcomes of more than 25,000 participants in the Women's Health Study, they have found that Mediterranean diet may reduce risk of type 2 diabetes in some women. The Women's Health Study, WHS, is a longitudinal cohort study conducted over 20 years.
The researchers found that women who adhered to a more Mediterranean-like diet had a 30 per cent lower rate of type 2 diabetes, than those who did not.
Women were enrolled in the study between 1992-95 and data was collected through December 2017. While the main aim of the study was to evaluate effects of vitamin E and low-dose aspirin on the risk of heart disease and cancer, the study also revealed the link between dietary intake and diabetes since participants had to answer questions about their diet, lifestyle, medical history, demographic, and more. Blood samples were taken at the beginning of the study. Among 25,000 participants, 2,307 developed type 2 diabetes.
Researchers say participants who had a higher Mediterranean diet intake at the beginning of the study developed diabetes at rates that were 30% lower than women who had a lower MED intake.
Mediterranean diet reduces risk of diabetes in women - Photo Credit: iStock Images
What you must eat to prevent high blood sugar
If you wish to follow a Mediterranean diet in order to reduce your risk of type 2 diabetes, here are some foods you should include in your diet.
- Olive oil
- Fruits
- Vegetables
- Legumes
- Fishes such as tuna, salmon, etc
- Nuts and seeds
If you want to keep your blood sugar managed, whether or not you have developed diabetes, it is imperative to follow a healthy diet. While it is important to know what you must eat, you must also pay close attention to what you should not. Processed foods high in sugar and salt, fatty foods that contain unhealthy fats, junk and fast food, etc are all of the table. You should also refrain from consuming too many sweets, carbonated drinks and desserts. Smoking and drinking also play a major role in the development of diseases such as type 2 diabetes and should be avoided.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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