The Mediterranean diet originated in Greece, Southern Italy, and Crete.
Also, this type of diet rich in vegetables and fruits is healthy for individuals with prediabetes and type 2 diabetes. According to previous studies, the Mediterranean diet is related to a lower chance of obtaining the disease.
Not only is this diet protective against the condition, but it’s also rich in fiber, vegetables, and fruits might help individuals have better control over their blood glucose levels.
What Is In this Diet?
In general, the traditional Mediterranean diet contains:
- Olive oil
- Oily fish
- Pasta
- Poultry
- Fresh bread
- Fresh vegetables and fruits
- Legumes
Embrace the Spirit of This Diet
This diet is healthy because it contains a strong vegetable content. Vegetables like lettuce, tomatoes, rocket, peppers, onions, aubergines, and olives are excellent for blood sugar levels.
Most individuals need to include fruit but in moderation. In case we are prone to sharp spikes in blood sugar levels we should pick fruits with lower carbs like berries.
The Mediterranean diet has an excellent intake of fat from different foods such as nuts, mozzarella and feta cheeses, oily fish, yogurt, avocado, and olive oil.
Poultry, beans nuts, eggs and seeds, and red meat in moderation provide protein. Bread and pasta, freshly made offer carbs to the starchy vegetables.
However, not all individuals might handle starchy foods. Therefore, we should have portion sizes that won’t raise glucose levels.
Embrace the spirit of the Mediterranean diet by focusing on fresh and not processed foods.
Studies About the Link Between Diabetes and the Mediterranean Diet and Its Benefits
One such study had around 14,000 Spanish individuals. They were ranked into 3 different groups, and each group was found to come with a distinct risk of the disease.
Another similar study was published in the American Journal of Clinical Nutrition. In this study, the researchers made a comparison of the Mediterranean diet to the low-glycemic index, vegetarian, high-fiber, vegan, high-protein, and low-carb diets.
According to the results of the study, the Mediterranean diet is great for people with diabetes. The participants in the study following a high-protein, Mediterranean, low-carb, low-glycemic index diet all had better blood glucose control.
This was shown in their lower scores in A1C.
Why Is The Diet Recommended?
Usually, because of its higher proportion of saturated to unsaturated fats, and because it depends on unprocessed foods and includes a lot of fresh vegetables.
Furthermore, it’s not a restrictive diet. Therefore it does not connect to mineral or vitamin deficiencies. To be more precise, this is an easy diet to follow and adopt.
Making a Mediterranean Meal Plan By Ourselves
Switching to this diet is not complicated or radical. It’s actually like other healthy diets; we need to choose fresh vegetables and fruits and use lean protein sources like skinless chicken and fish instead of red meat.
Below there is a shopping list that will help people to organize better.
Shopping List for the Mediterranean Diet
- Healthy oils – extra-virgin olive oil, canola oil, and grapeseed oil
- Whole grains – wheat berries, brown rice, buckwheat, barley, farro, bulgur, and you can choose whole-grain pasta, bread, tortillas, and rolls
- Spices and Herbs – rosemary, basil, nutmeg, garlic, oregano, cloves, ginger, cinnamon, mint, saffron, cumin, and chili powder
- Legumes, Nuts, and Seeds – sesame seeds, kidney beans, sunflowers, chickpeas, pistachios, lentils, and walnuts
- Healthy dairy – nonfat or low-fat milk or yogurt, and reduced-fat cheeses
- Vegetables – eggplants, avocados, cucumbers, bell peppers, leafy green vegetables, Brussels sprouts, tomatoes, and asparagus
- Fresh fish– halibut, salmon, and sardines.
- Fruits – apples, melons, citrus fruits, figs, berries, dates, pomegranates, and grapes.
