110 | id == 110
110 | category_id == 15
110 | category_order == 11
110 | category_name == Diet
110 | category_color == #C47AC0
110 | slug == TCF7L2-Mediterranean-diet
110 | title == Do Your Genes Favor the Mediterranean Diet? (TCF7L2)
110 | meta_description == TCF7L2 has complex metabolic roles and may determine your response to nutrients. Do your variants favor the Mediterranean diet?
110 | summary == <p style="text-align:justify"><strong>The TCF7L2 gene controls glucose and fat metabolism. Variants in this gene may determine how well you respond to different nutrients and diet types &mdash; read on to discover if your TCF7L2 gene favors the Mediterranean diet.</strong></p>
110 | overall_score_text == Your Response to the Mediterranean diet (Based on TCF7L2 Gene)
110 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/TCF7L2--Diet-Mediterranean-Diet.jpg
110 | author_id == 9
110 | author_name == Aleksa Ristic
110 | author_title == MS (Pharmacy)
110 | author_order == 45
110 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
110 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
110 | reviewer == None
110 | medical_reviewer_id == 11
110 | medical_reviewer_name == Puya Yazdi
110 | medical_reviewer_title == MD
110 | publish_date == 2020
110 | publish_date == 3
110 | publish_date == 10
110 | avg_rating == 5.0
110 | tags_id == 152
110 | tags_name == Cholesterol
110 | tags_id == 127
110 | tags_name == Diabetes Type 2
110 | tags_id == 282
110 | tags_name == Dietary fiber
110 | tags_id == 244
110 | tags_name == Fish oil
110 | tags_id == 291
110 | tags_name == Heart health
110 | tags_id == 139
110 | tags_name == Insulin
110 | tags_id == 153
110 | tags_name == LDL
110 | tags_id == 290
110 | tags_name == Mediterranean diet
110 | tags_id == 289
110 | tags_name == Metabolic syndrome
110 | tags_id == 252
110 | tags_name == Olive oil
110 | tags_id == 280
110 | tags_name == TCF7L2 gene
110 | tags_id == 284
110 | tags_name == Whole grains
110 | permissions_favorite == False
110 | permissions_rate == False
110 | content_article == <h2><strong>TCF7L2 in Metabolic Health</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../../gene/tcf7l2/"><em><span style="font-weight: 400;">TCF7L2</span></em></a><span style="font-weight: 400;"> (transcription factor 7 like 2) gene, previously known as TCF4, codes for a vital transcription factor. It controls the expression of other genes in digestive organs such as the gut and pancreas, with a particular role in </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose metabolism</span></a><span style="font-weight: 400;"> and insulin secretion [</span><a href="https://ghr.nlm.nih.gov/gene/TCF7L2"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16772326/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">TCF7L2 research has mostly focused on its strong association with type 2 diabetes. However, variants in this gene&mdash;such as </span><a href="../../snp/rs7903146/"><span style="font-weight: 400;">rs7903146</span></a><span style="font-weight: 400;"> and </span><a href="../../snp/rs12255372/"><span style="font-weight: 400;">rs12255372</span></a><span style="font-weight: 400;">&mdash;also correlate with impaired lipid metabolism and heart disease [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16415884/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17563454/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19924244/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2714378/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">From what we currently know, TCF7L2 variants can impair insulin secretion but not </span><a href="http://selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin sensitivity</span></a><span style="font-weight: 400;">. This gene controls the activity of </span><a href="https://selfhacked.com/blog/glp-1-a-hormone-that-causes-weight-loss-and-good-cognitive-effects/"><span style="font-weight: 400;">GLP-1</span></a><span style="font-weight: 400;">, an intestinal peptide that stimulates insulin secretion in response to food [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2063563/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17671651/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2809956/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Besides its crucial role in glucose control, TCF7L2 impacts fat metabolism. It regulates the production of signaling proteins&mdash;such as </span><a href="http://selfhacked.com/blog/all-about-leptin-its-role-in-chronic-inflammation-cfs-and-weight/"><span style="font-weight: 400;">leptin</span></a><span style="font-weight: 400;"> and </span><a href="https://selfhacked.com/blog/adiponectin/"><span style="font-weight: 400;">adiponectin</span></a><span style="font-weight: 400;">&mdash;for weight gain, appetite, and more. The exact mechanisms behind this control are still unknown [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19214925/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25550093"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">TCFL2 plays central roles in glucose and lipid metabolism. It controls the GLP-stimulated insulin secretion and impacts the signaling proteins in the fat tissue: leptin and adiponectin.</span></p> <h2><strong>TCF7L2 Variants and the Response to Nutrients</strong></h2> <h3><strong>Carbs</strong></h3> <p><span style="font-weight: 400;">From studies on </span><a href="../article/tcf7l2-diabetes-carbs-106"><span style="font-weight: 400;">TCF7L2, diabetes &amp; carbs</span></a><span style="font-weight: 400;">, we learned that people with the "T" alleles at rs7903146 and rs12255372 might want to:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoid foods with a high glycemic index (starchy foods, sweets, juices).</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Limit the intake of grains, especially refined grains and white flour</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Increase the intake of fish, meat, </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">, and eggs.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Consume a variety of fruits&nbsp; in moderation</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Consume a good amount of non-starchy vegetables.</span></li> </ul> <h3><strong>Dietary Fat</strong></h3> <p><span style="font-weight: 400;">According to studies on <a href="../article/tcf7l2-dietary-fat-metabolism-109" target="_blank" rel="noopener">TCF7L2 &amp; dietary fat</a>, people with these variants may want to:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Limit the intake of total and saturated fat (fatty meat, butter, palm oil, coconut oil).</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Limit the intake of omega-6 fatty acids, mainly from sweets, pastries, and fried foods.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Replace the above with fish, olive oil, nuts, and seeds in moderation.</span></li> </ul> <h2><strong>What is the Ideal Diet for People With TCF7L2 Variants?</strong></h2> <p><span style="font-weight: 400;">At first, the above findings may seem contradictory and impossible to fit in a diet plan. However, one diet comes close to ideal: the Mediterranean diet.</span></p> <p><span style="font-weight: 400;">It is low in saturated and processed fats, focusing on fish (omega-3s), olive oil, nuts, and seeds. Instead of refined grains and other starchy food, carbs come from a variety of vegetables, fruits, legumes, and whole grains. Moderate intake of eggs and lean meat also suit people with TCF7L2 variants.&nbsp;</span></p> <p><span style="font-weight: 400;">Not surprisingly, the Mediterranean diet has shown beneficial metabolic effects in this population.</span></p> <h3><strong>Mediterranean Diet, TCF7L2, and Metabolic Health</strong></h3> <p><span style="font-weight: 400;">In a study of over 7,000 Spanish people, the Mediterranean diet reversed the harmful metabolic effects of this gene.</span></p> <p><span style="font-weight: 400;">As expected, people with the &ldquo;TT&rdquo; genotype at rs7903146 had higher blood sugar, </span><a href="https://www.selfhacked.com/blog/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a><span style="font-weight: 400;">, and </span><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">triglycerides</span></a><span style="font-weight: 400;">. However, those with high adherence to the Mediterranean diet didn&rsquo;t significantly differ from other genotypes [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816851/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In another trial of 1,120 subjects, the &ldquo;T&rdquo; allele carriers had significantly lower body weight and waist circumference on the Mediterranean diet. On the other hand, people on the usual diet showed no difference between rs7903146 and rs12255372 genotypes [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31504696"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Mediterranean vs. Low-Fat Diet</strong></h4> <p><span style="font-weight: 400;">Certain people with TCF7L2 variants showed metabolic improvements on a low-fat diet. Still, it may not be the best choice for this population, given the high carb content, which can hinder their blood glucose control [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1762036/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2667467/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In the above Spanish study, &ldquo;TT&rdquo; subjects on a low-fat diet still had a higher stroke incidence than &ldquo;CC&rdquo; subjects. Conversely, those following the Mediterranean diet had their risk annulled [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816851/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to the research, the quality of dietary fat and other nutrients in the Mediterranean diet may be more important than total fat content [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3816851/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1762036/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17437080"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><strong>Your TCF7L2 Results for Response to the Mediterranean Diet</strong></h2> <p><strong>*8816530481663982*</strong></p> <h3><strong>SNP Summary and Table</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong><em>TCF7L2</em></strong> <a href="../../snp/rs7903146/"><strong>rs7903146</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = typical response to the Mediterranean diet</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = great response to the Mediterranean diet</span></li> </ul> <p><strong>Other Important SNP:</strong></p> <p><strong><em>TCF7L2</em></strong> <a href="../../snp/rs12255372/"><strong>rs12255372</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = typical response to the Mediterranean diet</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = great response to the Mediterranean diet</span></li> </ul> <h3><strong>Population Frequency</strong></h3> <p><span style="font-weight: 400;">These two variants are almost always inherited together, which means they act as a single genetic factor.</span></p> <p><span style="font-weight: 400;">About 40% of European descendants carry one copy of the &ldquo;T&rdquo; allele while 10-12% carry both copies. In East-Asian populations, this allele is much less common (2-4%).</span></p> <p><strong>*4968361758285184*</strong></p> <h2><strong>Recommendations to Improve Metabolic Health</strong></h2> <p><em><span style="font-weight: 400;">In the following section, we&rsquo;ll outline complementary approaches that may help improve metabolic health. If you have diabetes or any other metabolic disorder, the below strategies are not meant to replace your standard medical treatment.</span></em></p> <p><em><span style="font-weight: 400;">Make sure to consult with your doctor before making any significant changes to your day-to-day routine.</span></em></p> <p><strong>*3283654839689187*</strong></p> <h3><strong>Diet</strong></h3> <p><span style="font-weight: 400;">As discussed, the Mediterranean diet may be particularly beneficial for people with TCF7L2 variations. According to the basic principles of the Mediterranean diet, you should [</span><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29244059"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Eat a variety of vegetables, fruits, whole grains, herbs, and spices.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Consume healthy fats from fish &amp; seafood, </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">, nuts, and seeds.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eat poultry, eggs, legumes - and dairy in moderation (if you're not sensitive).</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Limit the intake of saturated fat.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoid refined oils and grains, processed meat, fast food, and sweets.</span></li> </ul> <p><span style="font-weight: 400;">These guidelines fit nearly all TCF7L2-specific dietary tips, based on its interactions with different nutrients.</span></p> <h4><strong>Gene-Based Modifications</strong></h4> <p><span style="font-weight: 400;">To further optimize your diet around the TCF7L2 variants, you may want to eat grains (cereals, bread, pasta) more sparingly and increase the intake of fish, olive oil, seafood, and eggs.</span></p> <p><span style="font-weight: 400;">Mediterranean diet is a healthy choice for people that don&rsquo;t carry the &lsquo;problematic&rsquo; TCF7L2 alleles, too. They can enjoy the original version: higher in vegetables, whole grains, and legumes and lower in animal products.</span></p> <h3><strong>Lifestyle</strong></h3> <p><span style="font-weight: 400;">Specific lifestyle adjustments may work in synergy with diet to beat the negative metabolic effect of TCF7L2. In two studies examining diabetes risk, weight reduction and moderate </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">exercise</span></a><span style="font-weight: 400;"> likely contributed to positive results [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1370926/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17437080/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The American Diabetes Association recommends the combination of moderate aerobic and resistance training, at least 150 min/week. Also, it's crucial to reduce the sedentary lifestyle and interrupt longer periods of sitting every 30 min [</span><a href="https://care.diabetesjournals.org/content/39/11/2065"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The American Heart Association recommends 150 min/week of moderate aerobic activity (or 75 min intense) plus strength training on at least two days a week [</span><a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Supplements</strong></h3> <p><span style="font-weight: 400;">If your intake of fatty sea fish is low (less than three servings/week), consider supplementing with </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;">/omega-3. It has beneficial effects on blood lipids, high blood pressure, and different inflammatory conditions [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21975919"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054797/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/17335973"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p>
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110 | content_learn_more_4968361758285184_text == Your TCF7L2 variants are associated with a typical response to the Mediterranean diet. Still, this diet can be a healthy choice for you. Read on to learn more and get gene-based tips to further optimize your diet.
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rsIDs = rs7903146,rs12255372
rsStatus = rs7903146,TCF7L2,chr10,112998590,C,G,T,,29,0,Normal
rsStatus = rs12255372,TCF7L2,chr10,113049143,G,A,T,,41,0,Normal
