This diabetic diet comes from the traditional diet of Mediterranean countries. Studies have shown that this diet is not only good for the heart, but also good for patients with type 2 diabetes. American researchers compared the Mediterranean diet with vegetarian, low-carbohydrate, high-protein, high-fiber and low-glycemic index diets, and found that the Mediterranean diet was the most beneficial to diabetic patients. Diabetic patients follow the Mediterranean low glycemic index, low carbohydrate and high protein diet to get better blood sugar control, and their glycosylated hemoglobin and cholesterol levels are also significantly reduced.
What exactly is the Mediterranean diet?
Mediterranean diet is rich in fruits, vegetables and nuts, mainly eating whole grains, meat including lean meat and olive oil as edible oil. These healthy choices make the diet rich in monounsaturated fat and fiber, both of which can lower the cholesterol and blood sugar of diabetics. The Mediterranean diet also includes red wine, fat-free or low-fat dairy products, eggs and lean meat, all of which should be eaten in moderation. Spices and condiments are also encouraged to replace salt for seasoning.
Mediterranean diet has a positive effect on blood sugar, blood pressure and cholesterol. It usually replaces saturated fat and trans fat with unsaturated fat, and the insulin sensitivity of patients with long-term Mediterranean diet is significantly increased. The Mediterranean diet is not as complicated as it sounds. You don't have to move to the Mediterranean coast. As long as fresh fruits and vegetables are selected as far as possible, fish, skinless chicken and beans are taken as the source of protein, and processed meat and red meat are eaten less. The key to the Mediterranean diet is to emphasize the reduction of food processing. Now I'll make a shopping list for you, so that you can implement the Mediterranean diet at home:
Choice of cereals: Try brown rice, barley, quinoa, buckwheat, tortillas and whole wheat bread.
Nut selection: all kinds of beans, such as chickpeas, lentils, almonds, walnuts, pistachios, sunflower seeds, etc.
Vegetable selection: including colored sweet pepper, purple cabbage, asparagus, tomato, green leafy vegetables, cucumber and so on.
Choice of fruits: including figs, dates, grapefruit, berries and apples.
Protein and meat choice: Fresh fish is good for heart health, including fatty fish rich in omega-3 fatty acids, such as flounder, turbot and sardines. Healthy dairy products should be low-fat milk and low-fat sugar-free yogurt.
Choice of condiments: including garlic, cumin, clove, cinnamon, pepper, ginger, nutmeg and rosemary.
Selection of edible oil: Choose healthy edible oil instead of butter and lard, such as rapeseed oil, almond oil and extra virgin olive oil.
Try simple ways to integrate the Mediterranean diet into your life, such as eating fish and skinless chicken instead of red meat, adding more fruits and vegetables to your diet and reducing the processing of grains. This is a diet suitable for diabetics.