Mediterranean diet Type 2 Diabetes

Mediterranean Diet Protects Against Type 2 Diabetes

It can be discouraging dealing with a chronic health condition every day. But with a Mediterranean lifestyle you can live with diabetes, or even prevent it, with ease and comfort.

The Mediterranean diet, which originated in Crete, Southern Italy, and Greece, is lifestyle of eating and living more healthily that can help to stave off diabetes. People who live in the Mediterranean traditionally live a lifestyle of eating fish, vegetables, fruits, grains, and beans, and an active lifestyle that leads to a healthy life.

The Mediterranean diet can protect against diabetes, cancer, heart disease, and stroke. In addition, it can lead to a reduced risk of Parkinson’s, Alzheimer’s, and depression. A study proved that this healthful way of eating can also reduce the incidence of Type 2. Other studies showed the Mediterranean diet to be more effective than a traditional low-fat diet in treating diabetes.

The Mediterranean diet encourages preparing and eating meals together as a family, and in living an active lifestyle that includes a lot of walking. The emphasis of the diet is on plant-based foods, and what is in season and fresh.

Here are the key ingredients of high dietary fiber Mediterranean diet:

  • Olive oil
  • Oily Fish
  • Small portions of chicken or eggs
  • Beans and peas
  • Fresh fruits and vegetables
  • Whole grains
  • Fresh bread
  • Pasta

Other common ingredients include feta and mozzarella cheese, yogurt, olives, avocado and nuts. Eat fruits and starchy vegetables in moderate amounts if they cause blood sugar spikes. Eat red meat only occasionally, and in small portions.

For dessert, a small serving of fruit works, and prepare your meats and vegetables without added fat, sugar, or salt.

Herbs and spices and citrus juices are used instead of overusing salt, sugar, butter and fat. Some ways to spice up foods without sugar, salt and fat are:

  • Vinegars
  • Capers
  • Rosemary
  • Mushrooms
  • Citrus
  • Mint
  • Garlic
  • Honey
  • Fennel
  • Peppers
  • Cumin
  • Oregano
  • Dill

Find some Mediterranean diet recipes here.

Related Links

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How to Manage Diabetes Naturally

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