Mediterranean Diet May Reduce Type 2 Diabetes Risk More Than Previously Thought

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2 years ago

April 28, 2023

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Share on Pinterest New research finds that previous studies may have underestimated how effective the Mediterranean diet is for lowering your risk of type 2 diabetes. Davide Illini/StocksyThe risk of type 2 diabetes can be significantly reduced by eating a Mediterranean diet.In a first study of its kind, researchers developed a blood test to determine the impact of eating a Mediterranean diet on type 2 diabetes risk.This test identified a stronger link between the Mediterranean diet and a reduced risk of type 2 diabetes than previous tests, which were based on self-reporting.

The Mediterranean diet may reduce type 2 diabetes risk even more than previously thought.

Thats according to new evidence from researchers at the University of Cambridge, UK who have developed a novel blood test to determine the impact of eating a Mediterranean diet on type 2 diabetes risk.

This is the first study of its kind to use a blood test to measure levels of certain molecules and calculate a biomarker score in the blood. Previous research has been limited by self-reporting.

To compare the difference, the study authors also asked participants to self-report food consumed.

Researchers found that using the biomarker score identified a stronger link between the Mediterranean diet and reduced risk of type 2 diabetes than self-reporting.

This may suggest previous self-report-based studies may have underestimated the association between following a Mediterranean diet and type 2 diabetes risk.

The study ultimately examined the biomarker scores of 340,234 people living in eight European countries.

The study authors also note that more research is needed to confirm the new findings since it is currently unknown to what extent the biomarker score is specific to the Mediterranean diet. Nutrition experts agree that the Mediterranean diet is one of the healthiest

There are many reasons the Mediterranean diet keeps taking the top spot in the U.S. News and World Report annual ranking of best diets year after year.

Experts clearly agree it is one of the most sustainable eating patterns with significant health benefits, including helping to reduce the risk of type 2 diabetes and heart disease.

Kristin Kirkpatrick, MS, RDN, a nutritionist and the author of Skinny Liver, who was not involved in the study, says shes not surprised to see this study yield similar results that other studies on the Mediterranean have previously concluded, but what is interesting here is the addition of the link between measured adherence to the diet and health benefit.

Rahaf Al Bochi, RDN, LD Spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition LLC was also not involved in the study. She says this new research provides a promising association between adhering to a Mediterranean diet and reducing the risk for type 2 diabetes.

Al Bochi also echoes the researchers in saying that more research is required, especially since the sample size is based on only participants living in European countries. What makes the Mediterranean diet healthy?

The American Heart Association has included the Mediterranean-style diet in their most recent update of an American Heart Association tool for evaluating heart health and for good reason.

The Mediterranean diet emphasizes plenty of vegetables, fruits, whole grains, nuts, seeds, legumes, fish, herbs, and olive oil, with some meat, poultry, and dairy incorporated, says Al Bochi. This means it is rich in vitamins, minerals, antioxidants, and unsaturated fats that have been associated with health benefits, she explains.

Kirkpatrick agrees saying the diet is very high in nutrient density and contains many foods that, on their own, have been found to decrease mortality and reduce the risk of several chronic conditions. The diet also is limited in added sugars, refined grains, and saturated fats, explains Kirkpatrick.

The American Heart Association explains this Mediterranean-style of eating can help you achieve a healthy eating pattern which plays a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure. How to successfully switch to a Mediterranean diet

Whether youre considering switching to a Mediterranean diet or you simply want to incorporate more foods in this category, health experts say there are a few simple tips to keep in mind that can help you make sustainable changes.Start slowly to begin

Take a baby steps approach, says Kirkpatrick. To do this, she suggests people may want to start with a particular area of their existing or current diet or eating habits.

For example, if you are used to utilizing high amounts of saturated fats, then limiting those and adding in more unsaturated fats like monounsaturated and polyunsaturated fats might help, she says. This looks like having nuts and seeds as snacks or utilizing more extra virgin olive oil in cooking, Kirkpatrick adds.

Al Bochi suggests shifting toward a more Mediterranean-style diet by adding an extra serving of vegetables and fruits to your current meals. Prioritize your primary protein

Kirkpatrick says you can also assess your primary protein sources and add some Mediterranean factors here, focusing more on beans, legumes, and fatty fish.

Al Bochi agrees, suggesting adding more plant-based proteins like beans, lentils, nuts and seeds to the menu.

The American Heart Association offers the following serving size tips for people who prefer eating meat:a piece of meat about the size of a deck of cardsone small chicken drumstick or thigh3/4 cup of fish, flaked2 thin slices of lean roast beef (sliced 3? x 3? x 1/4?)Focus on what to add rather than subtract

Focus on what you can add to your diet, instead of limit, says Al Bochi. Kirkpatrick says you cant go wrong with simply adding more fruits and vegetables into your existing diet.

She says this will be a step towards a more Mediterranean approach that can be maintained over time.

Al Bochi also suggests adding more Mediterranean foods to the diet by using olive oil as your main fat. Its a lifestyle, not a diet

While following a Mediterranean eating plan is about what you do and do not consume, Al Bochi says its important to keep in mind that it is more a lifestyle than a diet.

The Mediterranean diet is a lifestyle that encourages mindful eating, socializing over food, and adding daily movement, she says. The American Heart Association echoes this by saying diet isnt the only part of Mediterranean living thats important for heart health.

According to the AHA, its an eating pattern that is historically associated with lifestyles that include exercise and social activity.

US

Trump pauses tariffs on most goods from Mexico and some from Canada

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2 hours ago

March 7, 2025

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Trump pauses tariffs on most goods from Mexico and some from Canada

Donald Trump has announced that most goods imported from Mexico and some from Canada are to be exempt from his trade tariff regime for at least four weeks, just days after the charges were imposed.

“We are working hard, together, on the border, both in terms of stopping illegal aliens from entering the United States and, likewise, stopping fentanyl,” the president posted on his Truth Social platform after first relaxing his sanctions against Mexico.

He often gives both issues as reasons for the tariffs.

The latest climbdown came after he surprised financial markets 24 hours earlier by waiving tariffs against carmakers following pleas from motor industry bosses.

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The White House said that 62% of Canadian imports would still be subject to 25% tariffs because they were not compliant with a trade deal – USMCA (US Mexico and Canada) – struck in 2020.

News that Canadian goods which met the USMCA criteria were being spared tariffs until 2 April followed hours after the same concession was agreed between Mr Trump and his Mexican counterpart.

A tariff of 10% was to remain on potash – a fertiliser used by farmers – and Mr Trump added that the auto tariffs would definitely return next month.

The White House revealed some details. Parts due to flow into the US from Mexico and Canada as part of the manufacturing supply chain would not qualify for tariffs so long as they complied with the USMCA deal.

‘Rules of origin’ guidelines under the agreement allow goods to move between the three countries tariff-free if they qualify with a designation that they were made in North America.

US commerce secretary Howard Lutnick told Sky’s US partner network CNBC that, taken together, more than half of usual cross border trade volumes would be exempt under the expanded concessions.

He too signalled there were signs of progress in the dispute with America’s closest trading partners, saying each had worked hard to make progress in tackling imports of Fentanyl – blamed for high crime and deaths in US communities.

But Mr Lutnick explained that, as things stand, the reprieve would only last until 2 April when the Trump administration plans to impose reciprocal tariffs – on top of the 25% charges that came into force on Tuesday.

At the same time, Mr Trump is under intense pressure to relax his tariff regime permanently amid a backlash from US firms and financial market investors who fear it is self defeating.

A closely-watched forecast has even suggested that the threats of a trade war were enough to push the US economy into recession before Mr Trump took office.

The dollar has sunk in value and US government borrowing costs have risen on the back of the turmoil.

US stock markets were also feeling the pressure again with the tech-heavy Nasdaq on course to fall by more than 3% on the day.

It is widely expected that the European Union will be next to face tariffs – possibly from 2 April – after Mr Trump threatened action “very soon” just last week.

Commenting on the threat to the eurozone from such a move, the president of the European Central Bank Christine Lagarde said on Thursday: “Just the threat of those tariff increases and potential retaliations are putting a brake on – on investment, on consumption decisions, on employment, hiring, all the rest of it.”

While Mr Trump has not issued a specific threat against the UK, her counterpart at the Bank of England Andrew Bailey told a committee of MPs on Wednesday that the US should work “multi-laterally” rather than bilaterally to resolve its disputes.

US

US ‘destroying’ international rules-based order by trying to meet Russia ‘halfway’, Ukraine’s UK ambassador warns

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2 hours ago

March 7, 2025

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US 'destroying' international rules-based order by trying to meet Russia 'halfway', Ukraine's UK ambassador warns

The United States is “finally destroying” the international rules-based order by trying to meet Russia “halfway”, Ukraine’s ambassador to the UK has warned.

Valerii Zaluzhnyi said Washington’s recent actions in relation to Moscow could lead to the collapse of NATO – with Europe becoming Russian President Vladimir Putin‘s next target.

“The failure to qualify actions of Russia as an aggression is a huge challenge for the entire world and Europe, in particular,” he told a conference at the Chatham House think tank.

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“We see that it is not just the axis of evil and Russia trying to revise the world order, but the US is finally destroying this order.”

Mr Zaluzhnyi, who took over as Kyiv’s ambassador to London in 2024 following three years as commander-in-chief of the Ukrainian armed forces, also warned that the White House had “questioned the unity of the whole Western world” – suggesting NATO could cease to exist as a result.

It comes as Ukrainian President Volodymyr Zelenskyy scrambles to repair relations with US President Donald Trump following a dramatic row between the two men in the Oval Office last week.

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Mr Trump signalled on Tuesday that tensions could be easing, telling Congress he had received a letter from Mr Zelenskyy saying he was ready to sign a peace deal “at any time”.

But on the same day, the US president ordered a sudden freeze on shipments of US military aid to Ukraine, and Washington has since paused intelligence sharing with Kyiv and halted cyber operations against Russia.

Mr Zaluzhnyi said the pause in cyber operations and an earlier decision by the US to oppose a UN resolution condemning Russian aggression in Ukraine were “a huge challenge for the entire world”.

He added that talks between the US and Russia – “headed by a war criminal” – showed the White House “makes steps towards the Kremlin, trying to meet them halfway”, warning Moscow’s next target “could be Europe”.

US

Lesotho minister calls Trump ‘insulting’ for saying nobody has heard of country

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2 hours ago

March 7, 2025

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Lesotho minister calls Trump 'insulting' for saying nobody has heard of country

Lesotho’s foreign minister has said it is “insulting” for Donald Trump to say nobody has heard of the country.

In his address to the US Congress on Tuesday, the US president mentioned Lesotho while listing some of the foreign spending he had cut as “appalling waste”.

“Eight million dollars to promote LGBTQI+ in the African nation of Lesotho, which nobody has ever heard of,” Mr Trump said, drawing laughs in the Congress.

The president also appeared to struggle to pronounce the country’s name.

Lesotho’s foreign minister, Lejone Mpotjoane, said: “I’m really shocked that my country can be referred to like that by the head of state.

“Lesotho is such a significant and unique country in the whole world. I would be happy to invite the president, as well as the rest of the world, to come to Lesotho,” Mr Mpotjoane told the Reuters news agency.

He later told The Associated Press: “It is surprising and disappointing that he claimed no one knows Lesotho, especially given that the US has an embassy here.

“He should speak for himself and not generalise.”

The Trump administration has cut billions of dollars in foreign aid worldwide as part of the president’s America First policy.

Lesotho, which has a population of around 2.3 million people, has received American assistance for nearly 20 years through USAID, which gave it more than $44m (£34.1m) last year.

Mr Mpotjoane said while civil society organisations funded by the US embassy in Lesotho did work to support the LGBT+ community, the US also provided important funding to the country’s health and agriculture sectors.

The cuts have forced Lesotho’s HIV programme to lay off at least 1,500 health workers – about 7% of the country’s health staff – in what the government has described as a severe blow.

US aid has been credited with helping Lesotho provide life-saving treatment to more than 200,000 people living with HIV.

Mr Mpotjoane said the government was looking at how to become more self-sufficient.

“The decision by the president to cut the aid… it is [his] prerogative to do that. We have to accept that. But to refer to my country like that, it is quite unfortunate.”

This wasn’t the first time Mr Trump has reportedly been disparaging about Africa. During his first term, it was reported that he referred to African nations, as well as Haiti and El Salvador, as “shithole countries” – though Mr Trump denied this.

Elon Musk, a key adviser to Mr Trump and proponent of the foreign aid cuts in his role as head of the new department of government efficiency, has been trying to do business in Lesotho in recent months.

Mr Musk’s Starlink internet satellite service, a subsidiary of SpaceX, has applied for a license to operate in Lesotho. It is one of several African countries where the company is bidding to win contracts.

The Lesotho Communications Authority said last month it recently received Starlink’s bid for a 10-year license.

Prince Harry also co-founded the charity Sentebale to support children who live in extreme poverty or suffer from HIV/AIDS in Lesotho.