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You are here: Home / Diabetes and Nutrition / EveryDay Diet / “Mediterranean Diet”, Rich in Unsaturated Fats, Improves Insulin Sensitivity Without Weight Loss

“Mediterranean Diet”, Rich in Unsaturated Fats, Improves Insulin Sensitivity Without Weight Loss

December 19, 2011 By Toby Smithson

A research team from Johns Hopkins University School of Medicine has detailed further evidence that foods associated with the “Mediterranean diet” reduce the risk for heart disease and increase the body’s ability to utilize insulin without weight loss.

The study evaluated the cardiovascular effects of three different balanced diets on 164 people with mild hypertension, but without diabetes. The researchers compared the body’s ability to regulate blood sugar and maintain healthy insulin levels while on either a “carbohydrate-rich” diet, a “protein-rich” diet or a diet rich in unsaturated fats. An ineffective use of insulin can develop into type 2 diabetes, increasing the risk for heart disease.

Participants in the study stayed on each of the three diets for six consecutive weeks, with two to four weeks between starting a different plan. Blood samples collected after fasting periods in weeks four and six of each diet were used to monitor insulin and glucose levels. The study was designed to keep participants at their starting weights specifically to eliminate weight loss as a potential factor.

The data showed that a generally balanced diet higher in unsaturated fats such as those in avocados, olive oil and nuts improved insulin use significantly more than a diet high in carbohydrates, and particularly refined carbs like white bread and pasta. Importantly, dietary changes improved insulin effectiveness and reduced cardiovascular risk without weight loss.A research team from Johns Hopkins University School of Medicine has detailed further evidence that foods associated with the “Mediterranean diet” reduce the risk for heart disease and increase the body’s ability to utilize insulin without weight loss.

The study evaluated the cardiovascular effects of three different balanced diets on 164 people with mild hypertension, but without diabetes. The researchers compared the body’s ability to regulate blood sugar and maintain healthy insulin levels while on either a “carbohydrate-rich” diet, a “protein-rich” diet or a diet rich in unsaturated fats. An ineffective use of insulin can develop into type 2 diabetes, increasing the risk for heart disease.

Participants in the study stayed on each of the three diets for six consecutive weeks, with two to four weeks between starting a different plan. Blood samples collected after fasting periods in weeks four and six of each diet were used to monitor insulin and glucose levels. The study was designed to keep participants at their starting weights specifically to eliminate weight loss as a potential factor.

The data showed that a generally balanced diet higher in unsaturated fats such as those in avocados, olive oil and nuts improved insulin use significantly more than a diet high in carbohydrates, and particularly refined carbs like white bread and pasta. Importantly, dietary changes improved insulin effectiveness and reduced cardiovascular risk without weight loss.

Filed Under: EveryDay Diet

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

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Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio  #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes  #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever

Have you tried this yet? Most definitely top of my list of things to do lately. This #video is worth viewing for everyone, not just for people with #diabetes. Link to video in bio #diabetesmanagement #forestbathing #forestbathing🌲🌲🌲 #type1diabetes #type2diabetes #type1 #type2 #relaxation #stressrelief #stressmanagement #stressreliever ...

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Double thankful: got my #COVID19 #vaccine today and so glad to be living in a small town because it was quick and easy...no waiting in any line, vaccine didn’t hurt, staff was super friendly and people I knew from my neighborhood! #Igotmyshot

Double thankful: got my #COVID19 #vaccine today and so glad to be living in a small town because it was quick and easy...no waiting in any line, vaccine didn’t hurt, staff was super friendly and people I knew from my neighborhood! #Igotmyshot ...

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Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher

Need some distraction from the stress of the day? These two springers are step
Sisters. Rescued from the same household several states away and coincidentally reunited as the owners (myself and Diane Myers-Mosher) live in the same subdivision. ❤️ #englishspringerspaniels #englishspringerrescue #englishspringerrescueassociation @dimmosher
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Needing a distraction from the news? Let’s talk healthy eating for the new year for people with #diabetes - Starting soon. @diabetesstrong_ig

Needing a distraction from the news? Let’s talk healthy eating for the new year for people with #diabetes - Starting soon. @diabetesstrong_ig ...

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Jan 6

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Follow up #video with a #recipe for a #diabetesfriendly #smoothie . #youtubevideo link in my bio. #diabetesmanagement #diabeteslife #healthyeating #type1diabetes #type2diabetes  #nutrition #haveaplant #diabetescommunity #diabetesonlinecommunity

Follow up #video with a #recipe for a #diabetesfriendly #smoothie . #youtubevideo link in my bio. #diabetesmanagement #diabeteslife #healthyeating #type1diabetes #type2diabetes #nutrition #haveaplant #diabetescommunity #diabetesonlinecommunity ...

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Jan 6

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Big week in my world as a registered dietitian. @usnews News 2021 Best Diets have been published and I am very honored to  be part of the expert panel ranking the #diets. 
Here’s the link to see the list.  #bestdiet #healthyeating #weightloss #usnewsandworldreport https://health.usnews.com/best-diet

Big week in my world as a registered dietitian. @usnews News 2021 Best Diets have been published and I am very honored to be part of the expert panel ranking the #diets.
Here’s the link to see the list. #bestdiet #healthyeating #weightloss #usnewsandworldreport https://health.usnews.com/best-diet
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Jan 4

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Excited for starting off this New Year with a couple of online chats about #HealthyEating for People with #Diabetes. First up is on January 6th, where I will be the guest for #diabetesstrong Fit with Diabetes Challenge Webinar.  Diabetes Strong Diabetes Strong Community #diabetesonlinecommunity #newyearsresolutions  https://us02web.zoom.us/webinar/register/2716092874267/WN_Oz0vz_XWTwuueLWnDIpUjw

Excited for starting off this New Year with a couple of online chats about #HealthyEating for People with #Diabetes. First up is on January 6th, where I will be the guest for #diabetesstrong Fit with Diabetes Challenge Webinar. Diabetes Strong Diabetes Strong Community #diabetesonlinecommunity #newyearsresolutions https://us02web.zoom.us/webinar/register/2716092874267/WN_Oz0vz_XWTwuueLWnDIpUjw ...

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Dec 30

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I’m definitely excited to ring in the New Year. Make 2020 history. The video this week will give you guidance regarding this #NewYearsresolutions. Wishing you all a safe and healthy #newyear 
#diabetes #diabetesmanagement  #diabetescommunity #diabetesonlinecommunity #diabetesredefined #2021 #diabetescommunity  https://youtu.be/70VmjHFFzvM

I’m definitely excited to ring in the New Year. Make 2020 history. The video this week will give you guidance regarding this #NewYearsresolutions. Wishing you all a safe and healthy #newyear
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Dec 23

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Wishing all who celebrate, a happy and healthy holiday season. Make sure to stay hydrated with a focus on #water. Check out this #video on how much and why  drinking water is important especially for people with #diabetes 
#type1diabetes #type2diabetes #hydration #diabetesmanagement #bloodsugar #diabetescommunity #diabetescommunityonline

Wishing all who celebrate, a happy and healthy holiday season. Make sure to stay hydrated with a focus on #water. Check out this #video on how much and why drinking water is important especially for people with #diabetes
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Dec 22

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Had fun developing a #diabetesfriendly #snack  using a bento box from @NationalDairyCouncil and @TodaysDietitianMagazine to make this Greek #yogurt #Apple pie with #almonds parfait. #diabetes #snacking #TDBox #nationaldairycouncil #NDC #protein #carbs #healthyfats #dairy

Had fun developing a #diabetesfriendly #snack using a bento box from @NationalDairyCouncil and @TodaysDietitianMagazine to make this Greek #yogurt #Apple pie with #almonds parfait. #diabetes #snacking #TDBox #nationaldairycouncil #NDC #protein #carbs #healthyfats #dairy ...

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Dear Subscribers, Thanks for asking this question...Are #smoothies ok for people with #diabetes? The answers are in this week's #youtube #video 
Located in my bio. #diabetescommunityonline #diabetesmanagement #diabeteseducation #diabetesfriendly #healthyeating #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity #fruitsandveggies #plantbasedfood #plants #wheyprotein #wheyproteinshake #wheyproteinpowder #nutribullet #peanutbutter #almondbutter

Dear Subscribers, Thanks for asking this question...Are #smoothies ok for people with #diabetes? The answers are in this week's #youtube #video
Located in my bio. #diabetescommunityonline #diabetesmanagement #diabeteseducation #diabetesfriendly #healthyeating #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity #fruitsandveggies #plantbasedfood #plants #wheyprotein #wheyproteinshake #wheyproteinpowder #nutribullet #peanutbutter #almondbutter
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Dec 14

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I’ve been especially cognizant of keeping a stash of emergency food/ meals in my pantry ever since #COVID19 began. Had received a sample of this #starkistcreations tuna and it was delicious! It’s now on my grocery shopping list to keep in stock. TY @todaysdietitianmagazine  for the #tdbox @starkistcharlie #healthyeating #balancedmeals

I’ve been especially cognizant of keeping a stash of emergency food/ meals in my pantry ever since #COVID19 began. Had received a sample of this #starkistcreations tuna and it was delicious! It’s now on my grocery shopping list to keep in stock. TY @todaysdietitianmagazine for the #tdbox @starkistcharlie #healthyeating #balancedmeals ...

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Hoping to clear up any confusion about #insulin for people with #diabetes. Link to video in bio under #youtube  #diabetesmanagement #diabetesredefined #diabetesonlinecommunity #diabetescommunity #bloodsugar

Hoping to clear up any confusion about #insulin for people with #diabetes. Link to video in bio under #youtube #diabetesmanagement #diabetesredefined #diabetesonlinecommunity #diabetescommunity #bloodsugar ...

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Sharing first night of Chanukah the COVID safe way... via Facebook portal with our granddaughters and wonderful DIL. ❤️ Happy Chanukah!

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For those trying to stick with low carb food choices, here’s a creative option if you’d like to eat a loaded “potato”. Link in bio under #youtube #haveaplant #diabetes #diabetesmanagement #healthyeating #bloodsugar #gettingcreativewithyourmeals

For those trying to stick with low carb food choices, here’s a creative option if you’d like to eat a loaded “potato”. Link in bio under #youtube #haveaplant #diabetes #diabetesmanagement #healthyeating #bloodsugar #gettingcreativewithyourmeals ...

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Nov 27

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After #thanksgiving post about #physicalactivity . No need to go to a gym. I’ve got some ideas while you #staysafeathome  TY to our #englishspringerspaniel  and my husband @smithsonanthony for helping w this #youtube #video. Link in bio. #diabetes #diabetestype1 #diabetestype2 #diabetesmanagement #exercise #diabetesonlinecommunity #diabetesonline #diabetescommunity #staysafe #englishspringerspanielsofinstagram #englishspringerspanielrescue #englishspringerrescueamerica

After #thanksgiving post about #physicalactivity . No need to go to a gym. I’ve got some ideas while you #staysafeathome TY to our #englishspringerspaniel and my husband @smithsonanthony for helping w this #youtube #video. Link in bio. #diabetes #diabetestype1 #diabetestype2 #diabetesmanagement #exercise #diabetesonlinecommunity #diabetesonline #diabetescommunity #staysafe #englishspringerspanielsofinstagram #englishspringerspanielrescue #englishspringerrescueamerica ...

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Nov 26

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Glad our #Thanksgiving tradition is COVID safe. Wishing all who celebrate, a happy and safe holiday. #englishspringerrescueamerica #englishspringerspaniel #englishspringersofinstagram

Glad our #Thanksgiving tradition is COVID safe. Wishing all who celebrate, a happy and safe holiday. #englishspringerrescueamerica #englishspringerspaniel #englishspringersofinstagram ...

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Nov 21

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Curious about which breakfast is the best idea for people with #diabetes ? Check out the link to my latest #youtube #video in my bio.  #diabetestype1 #diabetestype2 #diabetesmanagement #diabetescommunity #diabetesmonth #everydaydiabetes #diabetesonlinecommunity #diabetesredefined #cereal #oatmeal #bagel #eggsforbreakfast #eggs #eggenthusiast #hempseeds #whatshouldieat #whatshouldieatforbreakfasttoday #fiber #complexcarbs #almonds #goodkarmamilk #eatyourveggies #almondbutter #peanutbutter #wholegrain @peanutrd

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Nov 19

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A special blog for @usnews in honor of #nationaldiabetesmonth  #speakingfromtheheart #diabetes #diabeteslife #diabeteslifestyle #diabetesmanagement #healthyeating #takingcareofme #takingmeds #beingactive #diabetesredefined #type1diabetes #type2diabetes #type1 #type2 #diabetescommunity #diabetesonline #diabetesonlinecommunity #youcandothis  https://health.usnews.com/health-news/blogs/eat-run/articles/how-do-i-make-managing-diabetes-easier

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Nov 18

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Love this #zucchini casserole as an everyday #sidedish or for #thanksgiving dinner! #diabetesfriendly #lowcarb #diabetestype1 #diabetestype2 #diabetesonlinecommunity #diabetesonline #diabetesmanagement #healthyeating #haveaplant #moreveggies @marlenekochrd

Love this #zucchini casserole as an everyday #sidedish or for #thanksgiving dinner! #diabetesfriendly #lowcarb #diabetestype1 #diabetestype2 #diabetesonlinecommunity #diabetesonline #diabetesmanagement #healthyeating #haveaplant #moreveggies @marlenekochrd ...

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