You might have heard that eating olives is a great way to stay heart healthy, but did you know they can ward off type II diabetes as well? Are you are curious about how olives, olive leaves and olive oil products affect blood sugar and glucose control? If you want to know more about the link between olives and diabetes, read on!
The top 5 things you need to know about olives and diabetes
- In this guide we are mainly focusing on Type II Diabetes. Type I Diabetes is an incurable condition caused by damage to a person’s pancreas and is managed via insulin injections. Type II diabetes is a chronic metabolic disease caused by a combination of genetics and lifestyle. Type II diabetes can be avoided, or reversed by making changes to your diet and improving your fitness levels.
- Olives and olive oil are key components of the mediterranean diet. Heart health experts believe that this diet results in the lowest risk of type II diabetes and cardiovascular illness.
- Olives contain the compound oleuropein. Oleuropein can help insulin control blood glucose levels but cannot replace diabetes medication. Olive oil also reduces a person’s risk of becoming obese. Obesity is one of the biggest risk factors for developing type II diabetes.
- Olives can trigger GLP-1 secretion. Extra virgin olive oil can help prevent post meal blood sugar spikes in for people with Type I diabetes, but it can’t replace insulin.
- Moderation is important. You really can have too much of a good thing. Consuming olives as part of a balanced diet may contribute to better glucose management. On the other hand, research showed that once you go over ,,,, the benefits disappear.
What’s the Evidence?
The mediterreanean effect
Studies have linked the Mediterranean diet to be beneficial for those with type 2 diabetes. This diet consists of legumes, nuts, vegetables, fish, wholegrain foods, and olive oil.4
Spanish researchers performed a huge randomised controlled trial starting in 2003- The Prevención con Dieta Mediterránea (PREDIMED), to test whether eating a mediterranean diet reduced the liklihood of a person developoing type II diabetes.
After four and a half years, researchers compared the health outcomes of the 7000+ participants, people who stuck to the mediterranean diet were only half as likley to develop diabetes as the people who followed their regular diet6. The same clinical trial also discovered that people who stayed true to the principles of the meditteranean diet and lifestyle were also less likely to pile on the pounds and had a lower risk of cardiovascular disease.
When scientists looked into the effects more closely, they realised that the reduction in type II diabetes cases wasn’t just a result of people not becomming obese. There was something special about one or more elements of the diet that kept the subjects from tripping the high blood glucose alarm.
Olive oil
Clinical trials of oleuropein, a chemical found in olives, show that there is a case to be made that eating olives may help your pancreas regulate insulin levels. However, these are small effects that cannot replace your medication.
While insulin production is important, treating insulin resistance is a greater concern. Consuming olives as part of a healthy low-calorie diet can help to reduce the proportion of insulin-resistant cells in your body. This will allow the insulin that your pancreas makes to work more effectively.
Eating olives in moderation should be safe for diabetics.
Oleuropein
Olives contain oleuropein in large amounts, which can lower blood sugar by stimulating the pancreas to secrete insulin.
Insulin works to maintain normal blood sugar levels by promoting sugar uptake by the cells, which preserves the internal balance of the body.5
Insulin is a critical regulatory factor in diabetes. If it is somewhat out of the normal range, this can lead to early signs of diabetes.
Oleuropein also facilitates improved glucose transport and increases insulin sensitivity to prevent hyperglycemia, the medical term for high sugar levels.5
Preclinical studies
Preclinical studies have suggested that oleuropein may help to prevent diabetes, but further research must be carried out to verify this claim.
Clinical studies
Clinical studies have been conducted to evaluate commercial preparations of oleuropein to establish the appropriate intake and exposure time for the most effective results.5 These studies focus on whether olives are suitable for diabetics.
Other health benefits of Oleuropein
Oleuropein may also have other health benefits. Oleuropein has antioxidant properties alongside anti-inflammatory and anti-cancer effects.
The antioxidant properties fight cell stress which is significant because oxidative stress can also lead to insulin dysfunction.
Below are some ways to incorporate olives into your daily diet.
Ways to incorporate olives into your diet
- Sliced olives for salads, sandwiches, or pasta
- Olives for toppings on flatbread or pizza
- Olives with cheese and dried fruit as a snack
- Use olive oil instead of other types of oil
Ultimately, those with diabetes must make lifestyle changes to control sugar levels and remain healthy. Whether that means becoming more physically active or changing dietary habits, these measures can make a difference to those with diabetes.
Always speak with your healthcare provider about making any dietary or lifestyle changes.
References
- Kharroubi AT, Dawwish HM. Diabetes mellitus: The epidemic of the century. World journal of diabetes. 2015;6;850-867.
- What is diabetes? Diabetes Canada. https://www.diabetes.ca/about-diabetes/what-is-diabetes. Accessed on April 8, 2022.
- Diabetes. The World Health Organization. https://www.who.int/health-topics/diabetes#tab=tab_1. Accessed on April 8, 2022.
- Milenkovic T, Bozhinovska N, Macut D, et al. Mediterranean Diet and Type 2 Diabetes Mellitus: A Perpetual Inspiration for the Scientific World. A Review. Nutrients. 2021;13;1307.
- Da Porto A, Brosolo G, Casarsa V, et al. The Pivotal Role of Oleuropein in the Anti-Diabetic Action of the Mediterranean Diet: A Concise Review. Pharmaceutics. 2021;2022;14;40.
- Salas-Salvadó J, Bulló M, Babio N, et al. Reduction in the Incidence of Type 2 Diabetes With the Mediterranean Diet: Results of the PREDIMED-Reus nutrition intervention randomized trial. Diabetes Care. 2010;34(1):14. doi:10.2337/dc10-1288