EVERYTHING YOU SHOULD KNOW ABOUT MEDITERRANEAN DIET AND DIABETES

EVERYTHING YOU SHOULD KNOW ABOUT MEDITERRANEAN DIET AND DIABETES

There is no question that the Mediterranean diet is famous for its heart-healthy results. But the question now is: what can it do for you if you are a diabetic, pre-diabetic or suffer from insulin resistance?

According to health experts, the Mediterranean diet for diabetes can help patients to manage their blood sugar to a great extent. Here, in today’s blog post, we will reveal to you some key benefits this diet has to offer to diabetic patients.

So keep reading!


Mediterranean Diet: What is it?

Before I talk about the benefits, it is important to know what the Mediterranean diet is. It is not the Mediterranean diet, but a Mediterranean-style diet guide that you should follow to improve your glucose control or lose weight.

The Mediterranean diet features the traditional eating habits of folks around the Mediterranean region. If you know your geography very well, you’ll agree that this region comprises seven countries, from the Greeks to the Spaniards, etc.

Besides, based on gastronomic history, you’ll know that such cultures come with pretty different signature dishes such as the Greek salad, Syrian hummus, and Spanish paella to name a few.

Still, these customary diets are likely to be similar in some way, which makes them very beneficial to your health.


What should you eat?

Consuming good quality olive oil as the main source of fat.

Plenty of veggies and fruits.

Whole grains and nuts in high quantity.

Eating poultry and lean meats.

Low consumption of full-fat dairy products.

Consuming Red meat only 2 times per month.

Limit butter and sweets in your daily diet.


Mediterranean Diet can improve glucose control.

A part of the Mediterranean diet the consumption of fish, poultry, legumes, and veggies. Carbs are only consumed through whole-grain bread and pasta-cooked “el dente” (for lower glycemic index).  Health experts say that people who follow the Mediterranean diet are less likely to have increased type-2 diabetes. By following this diet pattern, diabetic patients can achieve lower blood sugar and reduced insulin level.


Did you know that the health of your heart may improve because of this diet?

Yes, that is true because if you are suffering from diabetes, it can put you at risk for high BP and heart disease. This diet also reduces the risk of heart problems in patients with diabetes. What is more, diabetic patients who follow this Mediterranean diet pattern may be exposed to a minor risk of peripheral arterial illness and other cardiovascular conditions. Apart from this, they also have lower BP and lower death rates. Here, one more thing about this diet is that it can have anti-inflammatory effects, meaning that it also has the ability to lower the threat of other chronic conditions.


Carbohydrates in Mediterranean Diet Also Does Magic to Your Health

Many people may ask, “Is the Mediterranean diet healthy for diabetics?” For you, it is good to know that the diet is very helpful to diabetic patients and it is more effective if it includes healthy carbohydrate limits. You might not be aware, but the fact is that carbohydrates in a Mediterranean diet sample are in harmony with recommendations for vigorous carbohydrates for diabetic patients. More importantly, the quantity and variety of carbohydrates are extremely vital in terms of weight loss and blood sugar. And here, a plateful size may be smaller than you imagine.

Zucchini Bread
Zucchini Bread

You Can Follow the Below Mentioned Instructions to Decide On Carbohydrates:

It is always better to search for high-fiber sources. These can take account of veggies, whole grains, berries, and other whole fruits, beans, peas, and nuts.

Additionally, health experts also recommend seeking less processed rather than more processed carbohydrate sources. For instance, you can take fresh fruits in place of juice or dried fruits and raw veggies instead of packed veggie chips.

You can also consume foods and beverages that do not contain added sugars, avoid sweets, sweetened baked products, soft drinks, etc. Don’t forget to eliminate sugar-sweetened foods, such as granola bars and sweetened cereals.


Here’s what you can eat in the Mediterranean Diet for Diabetes:

Besides selecting high-fiber and less-processed carbs, what else can you add to your Mediterranean-style diet? The tips highlighted below will help you reap the utmost benefits. Let’s have a quick look:

2. To get the best out of your Mediterranean Diet, you can have olive oil rather than butter, shortening, and salad dressings. You can choose to eat avocados, nuts, peanuts, etc. as a vigorous source of fat.

3. Include only lean meat in your diet. Also, make sure that you eat cheese and a variety of tostadas in place of sausage or bacon for breakfast. It is good to eat lean proteins. Eggs, beans, and fish are healthier options compared to fatty meat.

4. A moderate amount of full-fat dairy items and plain yogurt is also a good option. Moreover, you can also make use of ample spices as well as herbs. They supply your body with antioxidants, and they also allow you to use the least amount of salt in your cooking.


Say No to These Foods if you suffer from Type 2 Diabetes:

To manage your type 2 diabetes, you have to know which foods to skip and which foods to consume. Take note of these foods, and to stay away from them in order to keep an eye on your blood sugar:

Avoid drinking soda on a regular basis. Instead, drink clean water instead.

Steer clear of packed or processed sweets.

Talking about smoothies, they are not always as healthy as they look.

Don’t add biscuits & sausages to your menu.

Eat more of natural oatmeal instead of over-sugared cereals

Stay away from Fried Foods, including French Fries.

Get rid of too salted food items.


What to do next?

Ask your dietician or health expert to pick healthier foods that can help manage your blood sugar and lose weight naturally.

Also, make sure your diet program also takes into account different aspects of managing diabetes, such as staying active, taking medicines on time, and checking your blood sugar. Follow this blog for many more tips and recommendations. Ask questions and enjoy the recipes.

I hope you have liked this blog post, and if you think that there are other foods we didn’t include here on the Mediterranean diet for diabetes, we would like you to mention them in the comment box below.

If you want to learn more about the Mediterranean Diet on this blog you can read my article EVERYTHING YOU NEED TO KNOW ABOUT MEDITERRANEAN DIET or you can visit these pages below:

Mediterranean Diet and Diabetes UK guideline



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