Research shows that by the year 2035, close to 600 million people will be living with diabetes. The growing concern of diabetes has prompted scientists to find new and better ways to manage it and help those dealing with it live normal, healthy lives. One of the methods scientists are using to manage diabetes is through dieting, and one such diet is the Mediterranean diet.
The diet came about as a result of research conducted in countries in the Mediterranean area. The researchers undertook to study the eating patterns and traditions of the residents after discovering that people in the region had a much lower risk of cardiovascular diseases and experienced decreased mortality. In this article, we take a look at the Mediterranean Diet for Type 2 Diabetes. What does it consist of, and how it can help people living with the disease?
What is the Mediterranean diet?
The Mediterranean diet consists of foods that are mostly plant-based. It consists of vegetables and fruits such as tomatoes, onions, lettuce, and berries. It may also include legumes, nuts, and whole grains. The diet also contains foods rich in Omega 3 fatty acids, such as fish and walnuts. You should only incorporate healthy fats such as olive oil into the diet.
Periodic consumption of meat and dairy can also be included in the diet. Eggs, poultry, beans, seeds, and nuts are good sources of proteins. Freshly baked pasta and bread are also recommended as a source of carbohydrates, but you should use these moderately such that they don’t raise your sugar levels. If you’re following the Mediterranean diet, avoid processed foods as much as possible and stick to fresh foods.
Another peculiar aspect of the Mediterranean diet, especially for people with Type 2 Diabetes, is that it is more than just the foods you eat but also about the eating patterns and habits. The diet includes the consumption of a moderate amount of wine. Ladies and men over 65 years of age are advised not to take more than 5 ounces of wine a day. Men younger than 65 years can take more, but it is advisable not to take more than 10 ounces of wine per day. Also, plenty of exercises is prescribed alongside the diet.
Why the Mediterranean diet is good for people with Type 2 Diabetes
While there are many general health benefits of adhering to a Mediterranean diet, it also has some benefits for people diagnosed with Type 2 diabetes. First and foremost, studies have shown that the diet reduces the risk of diabetes in people who don’t have it yet. Type 2 Diabetes patients subscribing to the Mediterranean diet should expect the following benefits.
- The diet consists of healthy monounsaturated fats that aid in weight loss and also reduce cholesterol in overweight individuals. It, therefore, reduce the risk of cardiovascular-related issues.
- Substituting the saturated and trans fats induces a positive change in insulin sensitivity.
- Low carb fruits such as berries also help regulate blood glucose levels, especially to people who experience sudden spikes in their levels.
- Due to the low-carbohydrate, high-protein, and low-glycemic-index nature of the Mediterranean diet, research has shown that the diet leads to a reduction in AIC score.
- Studies also show that participants of the diet experience better blood sugar control.
- The Mediterranean diet consists of foods that contain high energy like eggs, fish, nuts, beans, and such. These foods help alleviate symptoms of Type 2 Diabetes, such as fatigue.
- The diet encourages the intake of large amounts of water, which may help with the thirst symptoms.
- The consumption of high-protein food can also help reduce blurred vision.
While Type 2 Diabetes patients need to seek professional medical help when it comes to their diet, integrating the Mediterranean diet into their diet regimen is sure to yield positive results. The Mediterranean diet has plenty of health benefits to anyone who participates, but it can be even more helpful for someone with Type 2 diabetes. The diet can help manage cholesterol levels and reduce cardiovascular issues. It can also help regulate blood glucose levels and help with blood sugar control. So if you have Type 2 Diabetes and don’t know what to eat, you can try the Mediterranean diet.
If you are looking for a low carb diet that is perfect for your lifestyle, you will want to try the 28 Day Mediterranean Diet Meal Plan!