Mediterranean diet beaters for diabetes
How can the Mediterranean diet beat diabetes?
It’s time to get back to basics in the kitchen by returning to a more traditional and simplistic way of eating. The diet we were encouraged to eat as children with a strong foundation of fruits and vegetables. The Mediterranean diet (Figure 1) is such a diet and is predominantly plant based, incorporating lots of fruits and vegetables, wholegrains such as brown rice, nuts, legumes and plenty of olive oil which form the basis of every main meal with 1-2 serves. So exactly why is the Mediterranean diet so good for us? All of these foods contain phytonutrients and are anti-inflammatory as well as providing us with antioxidant qualities that protect our cells against free radicals. Making dietary changes is not always easy but by substituting foods that are high in saturated fats, including red & processed meat, with healthier alternatives that containing polyunsaturated fats, such as fish, will also reduce inflammation and manage our insulin levels. So rather than barbequing a steak how about a nice piece of freshwater salmon, or wild barramundi with a drizzle of olive oil? Aim for 2 serves per week.
Dairy products such as milk and cheese, 2 serves per day, can be consumed and may be incorporated into a dish such as macaroni cheese. Those highly processed foods which we are hiding in the pantry such as chips, biscuits and deserts should be consumed less than twice weekly and replaced with more nutritious alternatives such as a serve of fresh fruit or nuts.
Eating all your fruit and veggies just as we were told to do as a child will certainly help to keep you healthy in the later years of life and assist with reducing your risk of T2DM.