Research
Macro partitioning
Adherence to a Mediterranean Diet (MedDiet) improves insulin sensitivity and glycemic control in obese individuals with type 2 diabetes or insulin resistance, independent of significant weight loss.
Adopt a Mediterranean-style eating pattern focusing on extra-virgin olive oil, nuts, vegetables, and whole grains. This specific combination improves insulin sensitivity more effectively than standard low-fat diets, even if you don't lose a lot of weight. Prioritize food quality over strict calorie counting for metabolic health.
GoodSupportsHIGH confidence
the MedDiet... has proved to be associated with a greater improvement of IR in obese individuals, when compared to other nutritional interventions... These glyco-metabolic benefits appear to be sustainable over time, independent of body weight change
Why this rating
Supported by multiple RCTs and meta-analyses cited in the review, though it is a narrative review itself.
Source
Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases
Maria Mirabelli et al. · Nutrients · 2020
narrative_reviewCited 256×
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