Foods revolves around just about everything we do in life, so making healthy choices is critical for Diabetes prevention and control.
The American Diabetes Association recommends one of 3 healthy meal plans to lower risks of Diabetes.
1. The Mediterranean Diet
2. The DASH diet (Dietary Approaches to Stop High Blood Pressure)
3. Low fat, low calorie
Today, let’s talk about the Mediterranean Diet.
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. It emphasizes fruits, vegetables, whole grains, seafood, nuts, seeds and olive oil and limits sweets, refined grains, sugar and red meat. It has been voted best diet overall and best diet for Diabetes by US News and World report 2019. In fact, multiple studies have shown this way of eating can promote weight loss, lower risks of heart attacks, strokes, certain cancers and Type 2 Diabetes.
The benefits and reasons why the American Diabetes Association recommends the Mediterranean Diet as one of the healthy meal plans for those at risk and living with Diabetes include:
- Lowers risks of heart disease
- Includes healthy unsaturated fats, limits saturated fats
- Incorporates high fiber foods improve blood sugar control
- Limits foods that raise blood sugar quickly
So, are you ready to reap these benefits and lower your risks of Diabetes and other chronic diseases? I hope you said YES!
Here are some helpful tips to get you started:
- Try fruit for dessert – especially those with skin and seeds
- Incorporate vegetables in every meal, great snacks too
- Experiment with different whole grains, limit refined grains
- Eat more fatty fish – salmon, sardines, mackerel, less red meat
- Snack on nuts, seeds
- Cook with olive oil – avoid cooking extra virgin at high heat
- Add avocado to salads
- Drink water
- Limit sugar, sweets
- Enjoy every bite, eat slowly
Remember, small steps = significant health rewards and a longer, healthier, and happier life.
Scherrie Keating RN, BSN, CDCES, CDC, NDPP Lifestyle Coach, CDP
Founder, Diabetes Kare Consulting, LLC
Creator, Diabetes Prevention for Life Program
Producer and Host, Talk Me Healthy TV and Podcast