Looking at the people of the Mediterranean region will reveal the fact that they have a very low rate of diabetes among their populations. The reason behind such low incidence of diabetic cases has been explained by the recent researches and it has been suggested that the Mediterranean diet is the key. The studies held in Spain have approved that Mediterranean foods can prevent you from having diabetes and – patients can avoid diabetes and many other diseases by consuming this diet. (Read more: https://www.doctortipster.com/11646-a-healthy-lifestyle-can-reduce-diabetes-risk-later-in-life-in-women-with-gestational-diabetes.html)
What is Mediterranean diet?
The Mediterranean diet is a dietary plan that focuses on utilizing more fruits, vegetables, nuts, whole grains, fish and poultry. The olive oil is the key ingredient of the Mediterranean diet and it is used in place for the butter. Natural spices and herbs are encouraged and the flavoring salts are discouraged. It is a complete dietary package that is useful in keeping good health and it also provides a great variety of foods, retaining the tasty meals.
What to eat and what not?
What You Can Eat and What You Can’t
The diet mostly revolves around plant-based foods such as organic fruits, vegetables, root vegetables, whole grains, nuts and seeds, beans and legumes.
You can also consume poultry, eggs, yogurt and cheese in small to moderate portions. The diet encourages users to have seafood and fish at least twice a week due to the immense amount of good fats and omega 3s they contain. Other sources of good fats with a stamp of approval include extra virgin olive oil, avocados, nuts, and seeds as replacements for lard, butter and margarine. You will notice that you will be using olive oil quite frequently while in this diet. To add flavor, avoid fatty condiments and pick spices and herbs for taste and flavor.
When it comes to alcohol, red wine is acceptable in small amounts “ 1 glass for women and 1-2 for men. However, when it comes to drinks, water should be your best friend.
For desserts, you must ideally consume fruits only “ think healthy salad.
Red meat and sweets should rarely be consumed, if any.
How is the risk for diabetes decreased?
Obesity and excessive accumulation of fats in body are main predisposing factors for many lethal disorders including diabetes. The best strategy in preventing these conditions is to decrease the weight in such a manner that body nutrition is not compromised.
The Mediterranean diets are low in cholesterol and hence these are helpful in having your weight under control. Since, the increased body weight and high cholesterol levels are the main culprits that lead to occurrence of diabetes. If these two factors are prevented, the risk for developing diabetes is decreased to great extent. The Mediterranean diets has edge over other low diets in a way that it does not affect the RDA quantities of certain fats and also, it does not limit you to a less number of diets snatching the taste of some great meals.
In addition, the olive oil has been shown to exert other clinical effects to prevent the diabetes. The olive oil has got the anti-inflammatory and antioxidant properties and the health researchers have linked these unique properties of olive oil with the low risk of having diabetes.
Benefits of Mediterranean diet:
Some of main benefits of Mediterranean dietary plan regarding diabetes are:
- Prevention of diabetes, especially the type 2 diabetes
- No need to undergo strict exercise schedules to let the diet work
- Provision of a large variety of foods
- Patients do not need to increase physical activities
- It works for the people of the old ones which are more difficult to treat due to senility
- Patients do not need to cut off the calories intake
- Decreased risk factors for cardiac and hormonal diseases
From above discussion, it is obvious that Mediterranean diet is a great relieve for those who are at the increased risk for having diabetes like the obese people. However, it should be kept in mind that the effects are suggested, not proven yet and it requires time and a regular schedule for the diet to have its effects.