Category Archives: Health Benefits

New Scientific Review: Mediterranean Diet Helps Control Diabetes and Reduce Heart Disease

Conquer Diabetes and Prediabetes, Steve Parker MD

Olive oil and vinegar: prominent features of the Mediterranean diet

“The Mediterranean diet can be described as a dietary pattern characterized by the high consumption of plant-based foods, olive oil as the main source of fat, low-to-moderate consumption of fish, dairy products and poultry, low consumption of red and processed meat, and low-to-moderate consumption of wine with meals. The American Diabetes Association and the American Heart Association recommend Mediterranean diet for improving glycemic control and cardiovascular risk factors in type 2 diabetes. Prospective studies show that higher adherence to the Mediterranean diet is associated with a 20-23 % reduced risk of developing type 2 diabetes, while the results of randomized controlled trials show that Mediterranean diet reduces glycosylated hemoglobin levels by 0.30-0.47 %, and is also associated with a 28-30 % reduced risk for cardiovascular events.”

Source: Mediterranean diet for type 2 diabetes: cardiometabolic benefits. – PubMed – NCBI

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You Want Long Telomeres, Don’t You?

Judicious wine consumption is one component of the traditional healthy Mediterranean diet

Judicious wine consumption is one component of the traditional healthy Mediterranean diet

Telomeres are very trendy in the biomedical research community. Like kale and chia seeds with hipster foodies.

Telomeres are repetitive chains of amino acids attached to strands of your DNA. The longer your telomeres, the lower your risk of chronic disease and premature death, generally speaking.

The massive Nurses Health Study showed that women who ate a Mediterranean-style diet had the longer telomeres, which is good. That fits with other evidence of greater longevity and lower chronic disease rates in Mediterranean dieters.

Click for a brief pertinent article at NEJM Journal Watch, which includes a link to the original research report.

To lose weight with the Mediterranean diet, check out my book, Conquer Diabetes and Prediabetes: The Low-Carb Mediterranean Diet.

Steve Parker, M.D.

 

PS: If you didn’t know chia pets have their own Wikipedia page, see my other books.

PPS: We don’t know if telomeres are longer in men eating Mediterranean-style

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Filed under Health Benefits, Longevity, Mediterranean Diet

Low-Fat Diet Loses to Mediterranean Diet in Heart Disease Prevention

The American Journal of Medicine has an article entitled “Diets to Prevent Coronary Heart Disease 1957- 2013: What Have We Learned?” The authors conclude:

The Mediterranean-style diet, with a focus on vegetables, fruit, fish, whole grains and olive oil, has proven to reduce cardiovascular events to a degree greater than low fat diets, and equal to or greater than the benefit observed in statin trials.

The only bone I’ll pick with that quote today is that folks with diabetes and prediabetes often have unacceptable blood sugar spikes when they eat whole grains. That’s one reason I designed the Low-Carb Mediterranean Diet.

Steve Parker, M.D.

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Filed under Diabetes Complications, Grains, Health Benefits, Heart Disease, Mediterranean Diet

Another Study Finds the Mediterranean Diet Preserves Brain Function During Aging

Well, maybe that’s a bit of an overstatement. Preserved brain function and the Mediterranean diet were  positively associated in a study involving Americans in Utah. This fits with prior observations that the Mediterranean diet prevents dementia.

In the study at hand, the DASH diet (Dietary Approaches to Stop Hypertension) also protected the brain:

Higher levels of compliance with both the DASH and Mediterranean dietary patterns were associated with consistently higher levels of cognitive function in elderly men and women over an 11-y period. Whole grains and nuts and legumes were positively associated with higher cognitive functions and may be core neuroprotective foods common to various healthy plant-centered diets around the globe.

See the American Journal of Clinical Nutrition for details.

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Filed under Dementia, Health Benefits, Mediterranean Diet

Live Longer With The Mediterranean Diet Even If You Already Have Cardiovascular Disease

Conquer Diabetes and Prediabetes, Steve Parker MD

Olive oil and vinegar: prominent components of the Mediterranean diet

We’ve known for years that the Mediterranean diet helps prolong life and prevent cancer, heart attacks, type 2 diabetes, dementia, and strokes in folks who start out healthy.

What about patients with existing cardiovascular disease? I’m talking about history of heart attacks, strokes, angina, and coronary artery disease.

Yep. The Mediterranean diet helps them live longer, too.

Details of the study are at the American Journal of Clinical Nutrition. The research was done at Harvard.

Steve Parker, M.D.

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Filed under coronary heart disease, Health Benefits, Heart Disease, Longevity, Mediterranean Diet, Stroke

Mediterranean Diet Once Again Linked to Lower Risk of Type 2 Diabetes

Conquer Diabetes and Prediabetes, Steve Parker MD

Olive oil and vinegar

And eating low glycemic load helps, too, according to an article at MedPageToday. The 22,000 Greek study participants were followed for 11 years. From the article:

The findings suggest that eliminating or strictly limiting high glycemic load foods such as those high in refined sugars and grains and following the largely plant-based Mediterranean diet, which emphasizes vegetables, fruits, nuts and legumes, can have a significant impact on diabetes risk, La Vecchia said.

“The impact of the diets was synergistic,” he told MedPage Today. “The message is that eating a largely Mediterranean diet that is also low in glycemic load is particularly favorable for preventing diabetes.”

Spanish researchers found the same thing a few years ago.

The Mediterranean diet is also healthy for those who already have type 2 diabetes.

The Low-Carb Mediterranean Diet may be the ideal way of eating for diabetics.

Steve Parker, M.D.

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Filed under Glycemic Index and Load, Health Benefits, Mediterranean Diet, Prevention of T2 Diabetes

Canadian Study Finds Abdominal Obesity Health Markers Much Improved With Mediterranean Diet and High-Intensity Interval Training

…according to the Heart and Stroke Foundation. Some quotes:

The study found an average reduction in waist circumference of eight centimeters, a reduction in systolic blood pressure of 6 mm Hg and an aerobic fitness improvement of 15 per cent over the first nine months of the study.

Improvements in waist circumference, blood pressure and fitness can lead to numerous other health benefits including a reduced risk of developing high blood pressure, as well as improving osteoarthritis symptoms, quality of life, physical functioning, and cognition.

The high-intensity interval training was done two or three times a week over 20-30 minutes each session. Click for an example of HIIT on a stationary bike. More basic info on HIIT.

The classic Mediterranean diet has too many carbohydrates for many diabetics, although it’s better for them than the Standard American Diet. That’s why I devised the Low-Carb Mediterranean Diet.

Steve Parker, M.D.

Steve Parker MD, low-carb diet, diabetic diet

Olives, olive oil, and vinegar: classic Mediterranean foods

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Filed under Exercise, Health Benefits, Mediterranean Diet, Overweight and Obesity