Mediterranean diet with almonds can help prevent diabetes

almond

Type 2 diabetes has risen steadily in recent years, going from 108 million in 1980 to 422 million in 2014 according to the World Health Organization. As the disease continue to increase, it is now important to investigate lifestyle choices and develop preventive attitudes towards diabetes.

Fewer diabetes cases on a Mediterranean diet

Through a long-term study, European researchers have investigated the effects of the Mediterranean diet on cardiovascular diseases. A comparison was made between a Mediterranean diet (supplemented with virgin olive oil and various nuts, including almonds) and a low-fat diet. Over 4.7 years, 7,447 people participated in the study, which found a lower incidence of diabetes when participants followed the Mediterranean diet.

Mediterranean diet with nuts and olive oil

The study involved 418 people aged 55 to 88 who were not affected by diabetes and were randomly assigned to the three different dietary groups. Either participants followed a Mediterranean diet (1 l of olive oil per week), a Mediterranean diet with 30 g of mixed nuts daily, or a reduced-fat diet. In the follow-up after four years, participants on a Mediterranean diet, including olive oil, showed a 10.1 percent incidence of diabetes against 11 percent for the Mediterranean diet with nuts and 17.9 percent for the control group with a low-fat diet.

Almonds with 15 important nutrients

In the United States, more than 1 in 3 adults is affected by obesity, which can cause diseases such as type 2 diabetes. This is precisely why it is important to follow a balanced diet. With 15 important nutrients, almonds are an excellent alternative for craving attacks and an ideal snack for when you’re on the go. Studies also show that the consumption of almonds does not lead to weight gains: the calorie intake and body weight of participants who consumed 43 g of almonds daily as a snack or part of a meal over four weeks remained almost unchanged compared to those who did not consume almonds.

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