Mixed
A Mediterranean diet supplemented with virgin olive oil or nuts reduces the progression to type 2 diabetes by approximately 50% compared to a conventional low-fat diet, independent of significant weight loss.
Adopt a Mediterranean dietary pattern, specifically ensuring you consume either 30 grams of nuts daily or 1 liter of virgin olive oil weekly. This specific supplementation has been shown in clinical trials to cut the risk of developing type 2 diabetes by half over four years, even without significant weight loss, likely due to anti-inflammatory and metabolic benefits of these specific foods.
After 4 years, both Mediterranean diet groups exhibited a rate of progression to T2D of approximately 50% of the control low fat diet group... calorie restriction was not intended and, on average, there was less than 1 kg of body weight loss per person, despite the major reduction of diabetes risk over 4 years.
Why this rating
Based on the PREDIMED trial, a high-quality randomized controlled trial, though the sample size was moderate (~140 persons per group).
Source
Environmental/lifestyle factors in the pathogenesis and prevention of type 2 diabetes
Hubert Kolb et al. · BMC Medicine · 2017
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