Tag Archives: diabetes


Original author: Don Rauf

Reviewed by: Robert Carlson, M.D Beth Bolt, RPh

To ward off diabetes, people generally avoid all-you-can eat menus. Counting calories, however, may not be such a problem for those who follow a Mediterranean diet including olive oil and nuts.


Olive Oil Buffect


For years now, health advocacy groups such as the American Diabetes Association and the American Heart Association have been touting the health benefits of “The Mediterranean Diet,” which is rich in vegetables, fruits, grains, beans and fish. While consuming too many calories typically leads to weight gain and increases diabetes risk, scientists have recently found that diabetes risk may be lowered for those who followed a Mediterranean diet without any calorie restrictions, but including extra-virgin olive oil and nuts.


Jordi Salas-Salvadó, MD, a professor of nutrition at Rovira i Virgili University and the head of the Department of Nutrition at the Hospital de Sant Joan de Reus in Spain, and his colleagues followed 3,541 men and women who were at a high risk of heart disease but had no diabetes at the beginning of the study. Ranging in age from 55 to 80, these subjects had at least three cardiovascular risk factors, such as smoking, being overweight and high cholesterol.


The scientists set out to find how olive oil and nuts, which are rich in heart-healthy unsaturated fats, might affect the onset of diabetes, regardless of how many calories participants consumed. People with diabetes are at high risk of heart disease, so the American Diabetes Association recommends eating more healthy unsaturated fat and less saturated fat, which can be found in dairy products (such as butter and ice cream), red meats, lard and coconut oil.


Participants in this study were randomly assigned to follow one of three diets — 1,154 stuck to a Mediterranean diet including just over three tablespoons of extra-virgin olive oil daily; 1,147 followed a Mediterranean diet plus about two tablespoons of mixed nuts daily; and 1,240 were assigned to a control group.


The control group received recommendations to reduce intake of all types of fat (from both animal and vegetable sources), but they were not assigned to follow a Mediterranean diet. Those following a Mediterranean eating plan had dietary training sessions, seasonal shopping lists, meal plans and recipes.


Dietitians advised participants on use of extra-virgin olive oil for cooking and dressing; weekly nut consumption; increased intake of vegetables, fruits, beans and fish; recommended eating of white meat instead of red or processed meat; avoiding butter, fast food, sweets, pastries or sugar-sweetened beverages; and enhancing dishes with a “sofrito” sauce that uses tomato, garlic, onion and spices simmered in olive oil. All participants were encouraged to drink fewer alcoholic beverages other than wine. Questionnaires were used to gauge how well participants were adhering to their Mediterranean diets.


Although diet and exercise may possibly cut diabetes risk further, participants were not asked to decrease their calorie consumption or increase their exercise. After about four years, the researchers observed that 273 individuals had developed diabetes — 80 (6.9 percent) from the olive oil group, 92 (7.4 percent) from the nut group and 101 (8.8 percent) from the control group. Based on these results, the authors concluded, “A Mediterranean diet without calorie restrictions that is supplemented with extra-virgin olive oil or nuts may reduce the risk for type 2 diabetes.”


This study was published in the January 7 issue of the Annals of Internal Medicine.



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In 2011, it was estimated 8.3 percent of American population have diabetes, 90 percent of them suffer from type 2 diabetes.  While it may not require daily injection of insulin, type 2 diabetes mellitus is a risk factor to other big-ticket diseases such as heart diseases, strokes and renal failure. Now, it seems there’s a simple way to avoid type 2 diabetes, the subsequent complications and related diseases – a few cups of good ol’ Joe, every day.

There are a few catches though; your coffees must be black, i.e. no sugar, artificial sweetener, creamers and even milk. You also need to have healthy Body Mass Index (BMI) which means several cups of coffee daily might not work as effectively on those who are overweight. You must be a non-smoker, exercise regularly and eat healthily too. If you are not, it’s high time to stop smoking, get your muscles moving and add more protein, vegetables and fruit in your diet. As for caffeinated or decaffeinated, it doesn’t matter.


The study in question was conducted for a period of 13 years on 400,000 adults around the age of 50 to 71. The researchers discovered every couple of cups of coffee, the risk of developing type 2 diabetes was down by 12 percent, (11 percent if they were 2 cups of decaf coffee) add another 2 cups and the percentage increased to around 22 to 24. We did mention a bit about the topic in our previous article; on how coffee apparently increases sex hormone-binding globulin (SHBG) that may improve body’s tolerance to glucose by boosting metabolism or improving its tolerance to insulin. For people with prediabetes, another study that ran for 8 years on 900 adults shown caffeinated coffee had mitigate risk of getting diabetes by 60 percent than those who didn’t drink coffee.


But, what if you already have type 2 diabetes? So far there are only just a few studies done on this matter. But it is advisable for you to shy away from caffeinated version. Caffeine will probably interact with your medication, rendering them ineffective. They also might spike the blood sugar level, postprandial. As for decaf, the effect is not conclusive. It depends on your body, if it can tolerate the coffee then it might be safe for you. Or you can opt for other hot beverages, like green tea or white tea just to be on the safe side.



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The Herald-Dispatch, access December 26, 2013



Diabetes Care, access December 26, 2013




LiveStrong.com, access December 26, 2013



American Diabetes Association, access December 27, 2013



Diabetes Self-Management Blog, access December 27, 2013






You Docs: Coffee can help avoid type 2 diabetes


Two of your favorite coffee shops (hint: Seattle and doughnuts) sell North Americans more than 12 million cups of Joe a day. And they’re far from your only source: You’re drinking 400 million cups daily! At that rate, you’d think every man, woman and child were chugging the brew. But only about 54 percent of you (18 and older) drink coffee every day.

That means many of you are not getting the benefits of coffee — high-test and decaf deliver good things. One 13-year study of 400,000 people ages 50-71 found that drinking three cups daily made folks less likely to die (during the study) of heart and respiratory disease, stroke, injuries and accidents, diabetes and infections. And now there’s news that coffee drinking helps prevent Type 2 diabetes.