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Mediterranean diet better for diabetics, better for you
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Colorful veggies are a Mediterranean mainstay
Losing weight isn’t just about cutting calories. If you want to stay healthy, it’s also about where you get the calories you do eat. The Mediterranean diet is just what you need.
The Mediterranean diet comes out a winner again in promoting health according to a recent study. Compared were the traditionally recommended (low-fat, low-calorie) diet with a Mediterranean diet of the same calories. Over 200 type 2 (non-insulin dependent) diabetics participated. Individuals were not on diabetes medication at the beginning of the study.
After four years, those on the Mediterranean diet lost more weight, had better blood sugar control and needed fewer drugs for their diabetes. Only 44% needed medication, compared with 70% of those on the traditional diet. Another bonus? This group also reduced their coronary risk factors.
Time and time again the Mediterranean style of eating is shown to be beneficial to our health, weight, and hearts and reduce our risk of cancer.
So what is the Mediterranean diet? Simply put, this eating style is about whole foods. Fruits, vegetables, whole grains, beans, nuts and seeds are a major focus. There’s also is a fair amount of fat from olive oil and nuts. A big deviation from our Western diet is the amount of animal protein eaten.
Now that you know what it is…how can you start eating this way? Start gradually, making a few small changes each week. Here are a few tips to get you on your way.
- Cut back on meat and have fish more often. Red meat once a week or less and fish 2-3 times per week.
- Increase your serving sizes of vegetables. Fresh, frozen, canned…whatever is available and you enjoy. The important thing is to eat more of them!
- When it comes to grains, go for whole. There are lots of quick cook versions out there and soft whole grain breads to ease into the change.
- Switch to extra virgin olive oil for your main fat. This monounsaturated fat is heart healthy.
- Use fruits as desserts. Get creative, bake them, use them with meats or mixed into grains.
- Use low fat or fat free dairy products.
- Enjoy your wine, preferably red. One glass per day for women and two for men. Of course this is an optional part of the plan.
Eating the Mediterranean way is much lower in saturated fat and calories than our traditional American diet. The fiber from the whole foods keeps you more satisfied that processed foods which helps you to keep calories lower. Add to that the nutritional punch from all the whole foods and you have a recipe for health!
Ready to give it a try? Check out these resources for more information:
http://www.oldwayspt.org/med_diet.html
http://www.mayoclinic.com/health/mediterranean-diet/CL00011
photo credit: Flikr user Julia Manzerova
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