Macro partitioning
Adherence to the Mediterranean Diet reduces the risk of developing type 2 diabetes and improves glycaemic control in patients with existing type 2 diabetes.
If you have type 2 diabetes or are at risk, adopting a Mediterranean diet can help lower your risk of developing the disease and improve blood sugar control if you already have it. Focus on whole grains, legumes, vegetables, and olive oil, while limiting red meat and sweets. This approach has been shown to be more effective than low-fat diets for glycaemic management.
There is also evidence that MedDiet is associated with lower rates of incident diabetes, and better glycaemic control in diabetic patients compared to control diets.
Why this rating
Strong observational data and supportive RCTs (PREDIMED, MEDITA), though incidence RCTs are fewer than CVD trials.
Source
The Mediterranean diet and health: a comprehensive overview
Marta Guasch‐Ferré et al. · Journal of Internal Medicine · 2021
DOI 10.1111/joim.13333
More from this paper
- Adherence to the Mediterranean Diet (MedDiet) significantly reduces the incidence of cardiovascular disease (CVD), including myocardial infarction, stroke, and cardiovascular mortality, in both primary and secondary prevention populations.Strong
- Adherence to the Mediterranean Diet is associated with reduced risk of cognitive decline, dementia, and Alzheimer's disease, and improves cognitive function in older adults.Good
- Adherence to the Mediterranean Diet is not associated with weight gain and may facilitate weight loss, particularly when energy-restricted, without the deleterious effects of low-fat diets.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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