overweight obese woman

A diet rich in olive oil may curb excess liver fat, a risk factor for type 2 diabetes.

Researchers randomly assigned 43 individuals with pre diabetes to eat their usual diet, a diet high in monounsaturated fat (half from olive oil), or a high-fiber diet of 40 grams per 2,000 calories. None of the diets cut calories.

After three months, those on the mono-unsaturated diet had a 17 percent from in liver fat and an increase in insulin sensitivity (their insulin worked more efficiently). Nothing changed in the high-fiber and usual-diet groups. Those on the high-monounsaturated diet also cut carbohydrates slightly, perhaps helping to drop their liver fat.

While we need larger studies to verify these results, if you have pre diabetes, you may wish to consider replacing some of your carbohydrates (for example, sweets) and saturated fat with foods high in mono- or polyunsaturated fats (salad dressing and mayonnaise are examples). In previous studies, polls led to less liver fat than did saturated fats. And add oil to pasta, salad, vegetables, and other foods. Ditch the butter and use oils. Finally, try to cut back on the pasta, bread, rice, potatoes, and sweets. I’m Dr. Michael Hunter.


Nutrition Action Newsletter, Oct 2017; J Clin Endocrinol Metab 102: 1765, 2017.