Type 2 Diabetes results from a complex interaction of genetic, environmental, and lifestyle factors. With an increase in the incidence of diabetes, efforts are shifted to prevent the onset of disease and delay the progression of disease in diabetics. Diabetes decreases life expectancy and makes a person more vulnerable to other diseases such as cancer and heart diseases. The goal is to reduce health risks and add quality years to life.

Lifestyle modification is an initial approach to the management of diabetes. It focuses on food and nutrition. Mediterranean diet is a widely accepted dietary pattern in diabetics because of its long-term benefits. It balances blood sugar levels and also has a positive impact on mental health.

What is the Mediterranean diet?

Mediterranean diet is more of a lifestyle than merely a diet. It is based on traditional and cultural eating patterns of people in countries bordering the Mediterranean Sea.

Mediterranean diet is essentially a plant-based diet that prioritizes whole grains, vegetables, fruits, legumes, unsaturated fat, and seafood. The spirit of the diet lies in minimally processed food.

What to eat?

A traditional Mediterranean diet contains around 40-55% carbohydrates, 30% fat, and 15-20% proteins.

The main pillar of the Mediterranean diet is dark leafy green vegetables. These include kale, spinach, beet green, Brussels sprouts, mustard green, broccoli, cucumber, eggplant, onion, and reddish, etc. Fresh fruits are the desserts in the Mediterranean diet. It is advised to have 5 to 7 servings of fruits per day. Mediterranean diet also favors whole grain pasta, cereals, and bread.

The other essential pillar is unsaturated fats. The major source of unsaturated fat in the Mediterranean lifestyle is olive oil. Extra virgin olive oil contains monounsaturated fatty acids that help to reduce total cholesterol levels and improve lipid profile.

Fish is an important component of the Mediterranean diet and a major source of omega-3 fatty acids. The omega-3 fatty acid is a beneficial polyunsaturated fatty acid that improves heart health and reduces the risk of stroke. The most valuable fish are tuna, salmon, sardines, trout, and herring and should be consumed twice per week. Nuts and seeds also contain healthy fats and make healthy Mediterranean snacks.

The Mediterranean diet allows the moderate intake of poultry and eggs and low consumption of dairy products. Goat milk and sheep milk carry medium-chain fatty acids and are preferred over cow milk that carries long-chain fatty acids. Using milk processed into yogurt and cheese is more beneficial than consuming plain milk.

The main legume in the Mediterranean diet is chickpea, often consumed in the form of hummus, falafel, or in salads. Lentils are taken in soups and stews. Beans are also central to the Mediterranean diet.
Moderate consumption of alcohol in the form of red wine is a part of the Mediterranean diet. It is taken along with meals. For women, the recommended quantity is a glass per day, while for men, it is around 2 glasses per day.

An important element of the Mediterranean lifestyle is socialization with meals. It is about eating together, sharing food and knowledge, and enjoying meals.

What not to eat?

Mediterranean lifestyle does not allow the use of the following products because of the health hazards.

• Processed meat like bacon, hot dog, sausages, etc.
• Added sugars; avoid candy, cakes, ice cream, artificial juices, and sweetened beverages.
• Refined grains such as white rice, white flour.
• Saturated fatty acids found in butter, margarine, and hydrogenated oils.

Role in the management of diabetes:

Adherence to the Mediterranean lifestyle has a huge role in the prevention and management of type 2 diabetes. It is a healthy eating pattern that limits the calorie intake and helps to maintain healthy body weight. It also reduces central obesity and improves the sensitivity of insulin in the body, reducing the risk of diabetes complications.

Mediterranean diet helps to achieve and maintain the target level of glycosylated hemoglobin A1c (<7%), which has a key role in the management of diabetes. It also improves fasting plasma glucose levels and regulates blood pressure and cholesterol level.

Good glycemic control reduces the risk of eye and kidney complications of diabetes and also protects against heart failure and stroke. Healthy fats in the Mediterranean diet have an anti-inflammatory role and provide more benefits than a low-fat diet.

Mediterranean diet with regular exercise controls plasma sugar levels and promotes heart health, thus providing long-term benefits.

Here’s 8 Ways to Follow the Mediterranean Diet for Better Health. Just Click the Link.

http://www.eatingwell.com/article/16372/8-ways-to-follow-the-mediterranean-diet-for-better-health/

GOOD HEALTH !!