The biggest worry for people with diabetes is their diet. Many times they don’t know what kind of diet can be beneficial to control blood sugar. Research shows that the Mediterranean diet can be the first choice for patients with type 2 diabetes. This type of diet for diabetes It can help patients with type 2 diabetes improve blood sugar, lose weight, and reduce insulin resistance. It also tastes delicious and will not treat your appetite badly. If you insist on eating, your blood sugar will return to normal.

This diabetic diet comes from the traditional diet of countries bordering the Mediterranean Sea. Research shows that this diet is not only good for your heart, it can also benefit people 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 most beneficial to patients with diabetes. People with diabetes who followed the Mediterranean low-glycemic index, low-carb and high-protein diets were all Better blood sugar control was achieved, glycated hemoglobin was significantly reduced, and cholesterol levels were also significantly reduced

What exactly is the Mediterranean diet?

The Mediterranean diet is rich in fruits, vegetables, and nuts, with a focus on whole grains, meats including lean fish, and olive oil for cooking. These healthy choices make the diet rich in monounsaturated fats and fiber, both of which have the effect of lowering cholesterol and blood sugar in people with diabetes. The Mediterranean diet also includes red wine, fat-free or low-fat dairy products, eggs, and lean meats, all of which are consumed in moderation. Seasoning with spices instead of salt is also encouraged.

The Mediterranean diet has positive effects on blood sugar, blood pressure and cholesterol. It typically replaces saturated and trans fats with unsaturated fats, and patients on a long-term Mediterranean diet experience significant increases in insulin sensitivity. The Mediterranean diet isn't as complicated as it sounds, and you don't have to move to live on the coast of the Mediterranean. As long as you eat as much as possible, choose fresh fruits and vegetables, use fish, skinless chicken and beans as protein sources, and eat less processed meat and red meat. The key to the Mediterranean diet is to emphasize reducing the processing of food. Now for everyone Make a shopping list to help you implement the Mediterranean diet at home:

Grain options: Try brown rice, barley, quinoa, buckwheat, and eat tortillas and whole-grain breads.

Nut selection: various legumes, such as chickpeas, lentils, almonds, walnuts, pistachios, sunflower seeds, etc.

Vegetable selection: including colorful bell peppers, red cabbage, asparagus, tomatoes, green leafy vegetables, cucumbers, etc.

Fruit Selection: Includes figs, dates, grapefruit, berries and apples.

Protein and meat choices: Fresh fish is good for heart health, including fatty fish such as sole, turbot, and sardines, which are rich in omega-3 fatty acids. Healthy dairy products should be low-fat milk and low-fat and sugar-free yogurt.

Condiment options: include garlic, cumin, cloves, cinnamon, cayenne pepper, ginger, nutmeg and rosemary.

Cooking oil choices: Instead of butter and lard, choose healthy cooking oils such as canola, almond and extra-virgin olive oil.

Try simple ways to incorporate the Mediterranean diet into your life, such as eating fish and skinless chicken regularly instead of red meat, adding more fruits and vegetables to your diet, and reducing processed grains. This is the diet suitable for diabetics.