Food as Metabolic Medicine
The relationship between diet and insulin resistance is one of the most well-studied areas in nutritional science. The key insight is that dietary quality matters more than any single macronutrient ratio.
The Mediterranean Diet: Gold Standard
The Mediterranean dietary pattern has the strongest evidence base. The PREDIMED trial demonstrated a 52% reduction in type 2 diabetes incidence among high-risk individuals.
The Fibre Factor
Dietary fibre plays a crucial role in metabolic health. Canadian adults consume an average of only 14 grams daily — well below the recommended 25–38 grams. Increasing fibre intake by just 10 grams per day has been associated with a 26% reduction in diabetes risk.
Practical Recommendations
Prioritize whole, minimally processed foods; aim for at least 30 grams of fibre daily; include healthy fats from olive oil, nuts, and fatty fish; eat protein at every meal; and minimize sugar-sweetened beverages and ultra-processed snacks.
