We all know that olive oil is a healthy monounsaturated fat, but did you know that it may help reduce excess liver fat, which is a risk factor for type 2 diabetes? One study was designed to test this idea. A team of researchers randomly assigned a group of people with pre-diabetes to eat their usual diet, a diet high in monounsaturated fat (half from olive oil), or a high-fiber diet (40 grams per 2,000 calories). To be clear, none of the diets decreased calories. The results, after three months those on the high-monounsaturated diet had a 17% reduction in liver fat, plus their insulin worked more effectively! Unfortunately, nothing changed in the other two diet groups. It is important to note that lessening carbohydrates slightly may have accounted for minimizing liver fat.
The takeaway - More studies are needed. In the meantime it's worth it to try and replace some of your carbohydrates - especially those that are sweets or highly processed with monounsaturated fats. Also, choose olive oil over saturated fats like butter.
Reference: Nutrition Action, October 2017, Olive Oil for Prediabetes (p. 7).
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