Type 2 diabetes is one of the biggest epidemics of our time, currently afflicting over 18 million Americans. Your meal plan is important for both preventing and controlling Type 2 diabetes. Investigators at Rovira I Virgili University in Reus, Spain, and several other research centers in Spain and the United States compared the effect of dietary olive oil in American women’s meal plan to learn whether it could lower the risk of developing Type 2 diabetes.
Their study, reported on in the American Journal of Clinical Nutrition in July 2015, included…
- 59,930 women between the ages of 37 and 65, and
- 85,157 women between 26 and 45 years of age.
All the participants kept track of their food intake with one questionnaire and reported on the development of signs of Type 2 diabetes with another. After 22 years it was found the individuals who consumed over 1 tablespoon or 8 grams of olive oil per day, had a 10 percent lower chance of developing any signs of Type 2 diabetes than did those who consumed none at all.
From these results it was concluded substituting olive oil for margarine, butter or mayonnaise, could possibly lower the risk of developing insulin resistance and Type 2 diabetes.
Like all fats this oil is high in calories, so a tablespoon per day is the upper limit for the majority of people. One tablespoon contains 119 calories. The good news is it is mostly unsaturated fat, making it amongst the most healthful of fats. One tablespoon supplies 10 percent of an adult’s daily need for vitamin E.
Several websites have some tasty vegan recipes that call for olive oil…
- Greekvegan.com offers recipes such as dandelion green salad, beet salad, and pilaf.
- Vegetariantimes.com has recipes for pesto with baked tomatoes, portabello carpaccio, eggplant, and more. Portobello carpaccio calls for mushrooms, olive oil, oranges, orange zest, kalamata olives, capers, and chopped shallot. The eggplant recipe includes baby eggplant fruits, olive oil, leek, white wine vinegar, mozzarella, and capers. Vegan mozzarella cheese is usually made from cashew nuts (again, control portion size).