Mediterranean Diet Prevents Metabolic Syndrome

Mediterranean diet prevents metabolic disease

Research shows that Mediterranean diet helps prevent metabolic disease

The Mediterranean diet is one of the oldest diets. Research is now finding that it is also one of the healthiest diets.

Improving metabolism

A study from Italy shows that the Mediterranean diet significantly improves metabolism, glycemia, insulin levels, C-reactive protein levels and body mass index.

All of these factors present the issues related to metabolic syndrome. Metabolic syndrome is symptomized by cardiovascular disease, being overweight and a tendency for type 2 diabetes.

The study followed 80 volunteers who were between 51 and 59 years old. They were randomly split into two groups, and one group ate the Mediterranean diet and the other ate a western diet. Before and after six months, the subjects underwent extensive testing.

After 25 weeks on the diet, the Mediterranean diet subjects had an average of 12.4% lower body mass index, 8.3% less weight, 9.2% lower fasting glycemia and 32% lower fasting insulin. The Med diet group also had 34% lower levels of C-reactive protein.

C-reactive protein (CRP) is a marker for inflammation. High CRP levels indicate systemic inflammation, often accompanying the hardening of the arteries, also called atherosclerosis, coronary artery disease and a higher risk of heart disease and stroke in general.

What this means

Lower fasting glycemia levels means lower levels of blood sugar, related to a lower risk of diabetes.

Lower fasting insulin levels are also a marker that is associated with a reduced risk of diabetes.

The Mediterranean diet has a greater amount of fruits, vegetables, nuts, healthier oils and dairy. Red meats are kept minimally in the Med diet. Fish are a greater part of the Med diet than meats.

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The diets of the Med diet group proved consistent with these in this study. The Med diet group showed 39% higher levels of fruit, 30% higher levels of vegetables, 18% higher cheese and 38% higher levels of fiber.

Other studies have shown that the Mediterranean diet results in lower levels of heart disease, lower levels of dementia and Alzheimer’s disease and a reduced risk of cancer.

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Panunzio MF, Caporizzi R, Antoniciello A, Cela EP, Ferguson LR, D’Ambrosio P. Randomized, controlled nutrition education trial promotes a Mediterranean diet and improves anthropometric, dietary, and metabolic parameters in adults. Ann Ig. 2011 Jan-Feb;23(1):13-25.


Case Adams is a California Naturopath and a Board Certified Alternative Medicine Practitioner with a PhD in Natural Health Sciences. He has authored 26 books on natural healing strategies. “My journey into writing about alternative medicine began about 9:30 one evening after I finished with a patient at the clinic I practiced at over a decade ago. I had just spent the last two hours explaining how diet, sleep and other lifestyle choices create health problems and how changes in these, along with certain herbal medicines and other natural strategies can radically yet safely turn our health around. As I drove home that night, I realized this knowledge should be available to more people. So I began writing about health with a mission to reach those who desperately need this information. The strategies in my books and articles are backed by scientific evidence along with wisdom handed down through traditional medicines for thousands of years.”

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