Type 2 Diabetes. Why EVOO Is a Game-Changer for Glucose Control

It Has Been Shown That...

extra virgin olive oil (EVOO), when included in a balanced diet, can improve insulin sensitivity, lower blood sugar spikes, and reduce the risk of developing type 2 diabetes. People who consume EVOO regularly—especially as part of a Mediterranean-style lifestyle—tend to have better blood sugar control and less insulin resistance over time.

What It Means for You

Managing blood sugar isn’t just for people with diabetes—it’s important for energy, focus, weight stability, and long-term health. EVOO helps your body respond better to insulin, the hormone that moves sugar from your blood into your cells.

Instead of spiking your blood sugar like refined carbs or processed fats can, EVOO supports smoother energy and fewer crashes. It helps turn every meal into something more balanced, more satisfying—and more stable for your body.

What Clinical Science Says

EVOO supports metabolic health and insulin function in several key ways:

• Improves Insulin Sensitivity
  Hydroxytyrosol and other polyphenols increase your cells' ability to respond to insulin, allowing for better uptake of glucose into muscle tissue and less sugar circulating in the bloodstream.
• Reduces Post-Meal Blood Sugar Spikes
  EVOO has been shown to blunt the glycemic response when eaten with carbohydrates—slowing digestion and glucose absorption.
• Lowers Inflammatory Markers Linked to Insulin Resistance
  Chronic low-grade inflammation plays a central role in diabetes. EVOO reduces inflammatory cytokines like IL-6 and TNF-α, helping to protect insulin receptor function.
• Supports Pancreatic Function
  Animal studies show EVOO may help preserve beta-cell function (the insulin-producing cells in the pancreas).
• Mimics Actions of Common Antidiabetic Drugs
• Hydroxytyrosol: Comparable to metformin in improving insulin sensitivity.
• Oleuropein: Promotes glucose uptake like SGLT2 inhibitors.
• Oleic Acid: Helps regulate satiety hormones (e.g., GLP-1).

Clinical Evidence

• Schwingshackl & Hoffmann, 2014
  Meta-analysis found that adherence to a Mediterranean diet, particularly with high EVOO consumption, significantly reduced the risk of developing type 2 diabetes.
  Public Health Nutrition, 17(9), 1756–1767.
  [DOI: 10.1017/S1368980013002633]
• Konstantinidou et al., 2010
  Found that high-EVOO meals reduced inflammatory and oxidative stress markers in people with metabolic syndrome, supporting blood sugar regulation.
  Archives of Internal Medicine, 170(8), 704–712.
  [DOI: 10.1001/archinternmed.2010.88]
• Salas-Salvadó et al., 2011 (PREDIMED Substudy)
  Showed that a Mediterranean diet with EVOO reduced new-onset diabetes by 40% in high-risk patients over four years.
  Diabetes Care, 34(1), 14–19.
  [DOI: 10.2337/dc10-1288]
• De Bock et al., 2013
  Demonstrated that polyphenol-rich olive oil can lower fasting insulin levels and HOMA-IR (a marker of insulin resistance).
  European Journal of Clinical Nutrition, 67(8), 917–922.

Try This at Home

You don’t have to give up flavor to stabilize your blood sugar—just change your fat:

• Add EVOO to whole grains like farro, quinoa, or barley—especially at lunch or dinner.
• Use EVOO to roast low-glycemic vegetables like broccoli, eggplant, or Brussels sprouts.
• Drizzle on legumes or lentil salads to combine fiber, protein, and healthy fat in one satisfying bowl.

A little fat at every meal = more stable energy and less sugar rush (or crash).

Other Helpful Habits

Blood sugar balance is about synergy—what you eat, how you move, and how you live:

• Get 10–15 minutes of light movement after meals. A walk, some light stretching, or even housework can help lower post-meal glucose.
• Eat meals that include protein, fiber, and fat together. EVOO enhances the effects of fiber and protein on glucose control.
• Limit refined sugars and starches. Choose real food over packaged snacks when possible.
• Manage stress and prioritize sleep. Both cortisol and sleep loss impair insulin sensitivity.