Packs a whopping health punch? Tick. Great flavours? Tick… high in healthy fats and low in salt and sugar, the Mediterranean diet is ideal for people with diabetes. Indeed, research shows it can slow the progression of type 2, and delay the need to take medication by up to eight years.
Studies also suggest that people with type 1 and type 2 who follow this diet are more likely to keep excess weight at bay. Why? Because of its nut, fish and legume-rich menu, you end up feeling fuller for longer. This reduces your urge to munch on extra food.
Even if you don’t have diabetes, following the Mediterranean diet can help you live longer and better. It has been proven to reduce your risk of developing a number of diseases, including cardiovascular disease, Parkinson’s and Alzheimer’s. What’s not to love?
Your Med meal makeover!
Get the most out of the Med diet by finding out what to embrace – and what to ditch:
Eat these daily:
The essential pillars include fruit, vegetables, grains, beans, legumes, nuts, seeds, herbs, spices, yoghurt and olive oil.
Eat these weekly:
Eat fish, eggs, seafood and chicken at least twice a week and red meat 1-2 times a week. Consume cheese in moderation.
Avoid or limit these:
Give processed, high-fat items such as takeaway and deep-fried foods the flick. Limit processed meats and foods that are high in sugar and sodium.
You don’t need to follow the Med diet to a tee to reap the rewards. The experts say can still enjoy substantial health benefits from going Mediterranean several days a week or eating one Mediterranean meal every day. This might be lunch or dinner.