Slash Your Diabetes Risk by 52% Without Starving Yourself

Want to cut your risk of diabetes by more than half? Skip the weight loss and eat more fat!

Yes, as strange as it might sound, MORE fat could be the key to avoiding diabetes. The catch…if you want to call it that…is it’s got to be the right kind of fat. Specifically, you need more of the kind you find plenty of in the Mediterranean diet, which is the monounsaturated variety.

A new study published in the October 2010 online version of the journal Diabetes Care found that a typical Mediterranean diet, fed to nondiabetics who had a high cardiovascular risk, dramatically slashed the incidence of new cases of over four years as compared with a low-fat diet.

Previous studies hinted that perhaps weight loss is the best…and maybe even the only…path to the prevention of Type II diabetes. But this new study, out of Spain, is showing there’s more than one way to skin a diabetic cat.

A group of 418 volunteers was divided randomly into a low-fat-diet control group and a traditional Mediterranean-diet group that had either a virgin olive oil component (up to 1 liter a week) or a mixed nuts (30 g. per day) component.

When the researchers pooled together the data from the two groups of higher-fat Mediterranean dieters and compared it to the data obtained from the low-fat diet control group, they found that the incidence of diabetes was reduced by 52% for the Mediterranean dieters!

And are you ready for some more great news? Making the switch to a Mediterranean style of eating is probably much easier than you imagine.

Just by making simple changes like liberally using olive oil in cooking and homemade sauces, skipping processed meats and choosing white meats over red, and when drinking alcohol picking red wine you will be well on your way to heading diabetes off at the pass.

Talk about getting a huge return on the effort/reward scale!

Personally, I’m just thrilled that this time dieting means eating MORE fat.

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Alice Wessendorf

An enthusiastic believer in the power of natural healing, Alice has spent virtually her entire 17-year career in the natural-health publishing field helping to spread the word.

She is an advocate of self-education and is passionate about the power of group knowledge sharing, like the kind found right here on  Alice loves to share her views on holistic and natural healing as well as her, sometimes contentious, thoughts on the profit-driven inner workings of traditional medicine.

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Please let us know what you think about this article. All comments will be moderated before being posted publicly.


  1. Tony IsaacsDquixote1217 says

    Good article, Alice – I’m going to steal it and put it on my website as one of the articles for Diabetes Month (November). : )

    A couple of cautionary notes:

    Olive oil is best used cold and should only be used for low temperature cooking, if at all. As Doctor Mercola pointed out recently, due to the chemical structure of olive oil and a large amount of unsaturated fats, cooking makes olive oil very susceptible to oxidative damage.

    Also, olive oil is quite perishable so the best advice is to either buy or store it in small containers in cool places and keep the lid tightly capped.

  2. Alice WessendorfAlice Wessendorf says

    Hi Tony,

    Thank you for your comment and your kind words. Yes, please go right ahead and grab the article. Thank you for reposting it!

    And thanks for your GREAT advice regarding olive oil! I agree… small quantities, tightly closed, and in the dark are the way to go.

  3. Anonymous says

    Thank you for this important information.

    Tony Isaacs is right. Do not cook with olive oil, use it cold, especially virgin olive oil.

    Instead, cook with virgin coconut oil. Unsaturated oils (including monounsaturated oils like olive oil) will interact with oxygen forming artery inflaming compounds when heated. Virgin coconut oil is mostly saturated and can handle higher heat. Plus it has a host of health benefits.

    The omega-3 oils in nuts helps balance out our over use of omega-6 oils (including olive oil). In other words, the nuts are better than olive oil, and olive oil is better than the junk oils we tend to eat in North America.

    (from Wikipedia)

    “Both the n−3 α-linolenic acid and n−6 linoleic acid must be obtained from food. Synthesis of the longer n−3 fatty acids from linolenic acid within the body is competitively slowed by the n−6 analogues. Thus accumulation of long-chain n−3 fatty acids in tissues is more effective when they are obtained directly from food or when competing amounts of n−6 analogs do not greatly exceed the amounts of n−3.

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