Prevent Diabetes with Low Carb Diet or Mediterranean Diet


Image courtesy of Stuart Miles/

Image courtesy of Stuart Miles/

A new study suggests that a low carbohydrate diet as well as Mediterranean-style eating habits can significantly reduce the risk of diabetes for a person.

          In the study, it was revealed that a diet consisting mainly of fruits, vegetables, and olive oil effectively limiting a person’s intake of sugar, fats and carbs can decrease a person’s chance of acquiring Type 2 diabetes by a fifth. Type 2 diabetes is the form of diabetes that is often caused by bad diet and unhealthy lifestyle. Type 1 diabetes, on the other hand, is often caused by genetics. Both cases happen when the body fails to produce insulin which regulates the blood’s sugar level.

          A low carbohydrate diet means cutting off bread, pasta, pizza, potatoes and etc. to a minimum. Carbohydrates is l needed by the body to function properly but it’s the type of food that you can easily overeat hence moderation is usually suggested. Meanwhile, the Mediterranean diet consists of mainly eating fruits, vegetables, fish and whole grains. This diet, obviously popular in France, Greece, Spain and Italy, requires decreasing if not totally eliminating red meat and dairy in one’s diet.

          Each diet has its strength and is proven to improve one’s health. A low carbohydrate diet is effective in weight loss and in managing blood pressure while the Mediterranean diet lowers one’s risk of having heart disease, cancer or Alzheimer’s.  The research headed by Dr. Carlo Vecchia from the Mario Negri Institute of Pharmacological Research in Milan was gathered with the help of Greeks who participated in the study. The study took 11 years as 22,295 patients were observed and monitored in this time. There were 2,330 cases of type 2 diabetes recorded.

          To get data, the researchers asked participants to answer a questionnaire and created a 10-point scale to provide a uniform point system for both the low carb and Mediterranean diet. The scale was designed to quantify the carbohydrates consumed by a person. The corresponding findings were first released in the journal Diabetologia. The results indicate that people who consume less carbohydrates and more fruits and vegetables were 20% less likely to incur diabetes. The results stress that a low carb diet is the best option for those who’d like to prevent acquiring the illness. The Mediterranean diet is also possibly effective but its direct relationship with the development of diabetes is yet to begin.

          Libby Dowling, one of the clinical advisers in charity Diabetes UK, shares that still one of the best ways to prevent diabetes is to lose weight, eat a balanced and healthy diet and exercise.