Macro partitioning
Replacing saturated fatty acids (SFA) and trans fatty acids (TFA) with monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA) improves insulin sensitivity and reduces the risk of type 2 diabetes.
Focus on the quality of fats in your diet. Replace saturated fats (found in red meat, butter, full-fat dairy) and trans fats with unsaturated fats, specifically monounsaturated (olive oil, nuts, avocados) and polyunsaturated fats (fatty fish, walnuts). This substitution improves insulin sensitivity and reduces diabetes risk more effectively than simply reducing total fat intake.
Some dietary intervention studies have demonstrated that substituting SFA for MUFA alters fatty acid composition and improves insulin sensitivity... dietary SFA and TFA are related to a higher risk of developing insulin resistance and diabetes, whereas dietary MUFA and PUFA protect against these conditions.
Why this rating
Supported by multiple epidemiological studies and some intervention trials (KANWU), though some cohort results on glycemic load are mixed.
Source
Mediterranean diet and metabolic syndrome: the evidence
Nancy Babió et al. · Public Health Nutrition · 2009
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