ROLE OF EVOO IN THE PREVENTION OF DIABETES
The risk of developing diabetes, particularly type 2 diabetes, can be influenced by a combination of genetic factors, lifestyle, and pre-existing health conditions. Below are some of the main risk factors:
- Genetic and family factors
Family history: Having close relatives with type 2 diabetes increases the risk.
Ethnicity: Some populations, such as Latinos, African Americans, Asians, and Native Americans, are at higher risk. - Lifestyle factors
Overweight or obesity: Excess fat, especially in the abdominal area, can increase insulin resistance.
Sedentary lifestyle: Lack of physical activity contributes to weight gain and affects the body’s ability to use insulin efficiently.
Unhealthy diet: High consumption of refined carbohydrates, sugars and saturated fats can increase the risk. - Pre-existing health factors
Insulin resistance: Conditions such as metabolic syndrome or prediabetes are common precursors to type 2 diabetes.
Hypertension and high cholesterol: These conditions are often associated with insulin resistance and increase the risk of diabetes.
Polycystic ovary syndrome (PCOS): Women with PCOS have a higher risk of developing type 2 diabetes. - Factors related to age and sex
Age: The risk increases with age, especially after age 45.
Sex: Although men and women can develop diabetes, women who have had gestational diabetes are at greater risk of developing type 2 diabetes later. - Other factors Gestational diabetes: Women who have had it are more likely to develop type 2 diabetes. Excessive tobacco and alcohol consumption: Both can contribute to the onset of the disease. To reduce the risk of type 2 diabetes, it is key to lead a healthy lifestyle, which includes maintaining an appropriate weight, engaging in regular physical activity, and eating a balanced diet.
Olive oil, particularly extra virgin, plays an important role in the prevention of type 2 diabetes thanks to its beneficial health properties. The main mechanisms and benefits are described below:
- Improves insulin sensitivity
Olive oil, rich in monounsaturated fatty acids (especially oleic acid), helps improve insulin sensitivity, which helps the body’s cells use glucose more efficiently. This may reduce the risk of insulin resistance, one of the key factors in the development of type 2 diabetes. - Blood sugar control
Regular consumption of olive oil has been shown to be effective in maintaining more stable blood glucose levels after meals. By including it in the diet, the glucose spike that occurs after carbohydrate consumption is reduced, which is essential to prevent diabetes and control blood glucose in people who already suffer from it. - Anti-inflammatory effect Olive oil contains compounds such as polyphenols (e.g. oleocanthal) that have powerful anti-inflammatory properties. Chronic low-grade inflammation is associated with the development of insulin resistance and the progression of type 2 diabetes. These compounds may reduce markers of inflammation in the body.
- Cardiovascular protection Diabetes is closely linked to an increased risk of cardiovascular disease. Olive oil helps reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, which improves cardiovascular health. It also helps maintain blood pressure at healthy levels, another important factor in preventing diabetic complications.
- Benefit in weight loss Olive oil is a healthy fat that can contribute to better management of body weight. Maintaining an adequate weight is one of the most important factors in preventing type 2 diabetes. Unlike other saturated fats, olive oil is satiating and can help control appetite, facilitating weight loss or maintenance.
- Part of the Mediterranean diet Olive oil is one of the pillars of the Mediterranean diet, which has been widely studied for its benefits in preventing chronic diseases, including type 2 diabetes. This diet rich in fruits, vegetables, whole grains, fish and olive oil olive is associated with a lower risk of developing diabetes and other metabolic diseases.
Conclusion: Incorporating extra virgin olive oil into your diet, as part of a healthy eating pattern, can help prevent type 2 diabetes by improving insulin sensitivity, stabilizing blood sugar, reducing inflammation, and protecting cardiovascular health.
