Research has shown that type 2 diabetes can be avoided to a large degree if one follows a Mediterranean diet and exercise program. While this may be common sense, it is not common.
Research has also shown that obesity has reached epidemic proportions and since diabetes is closely linked to obesity, the number of diabetes cases has seen an unprecedented rise in recent years.
If someone has diabetes, the best thing that they can do for himself or herself is to go on a healthy diet. The very word diet conjures up images of dull, bland food and sacrifice. Most people assume that eating healthy means giving up their favorite foods. They think that healthy food is tasteless and boring.
This is not true.
Healthy wholesome dishes can be just as tantalizing and mouth-watering as normal dishes that are laden with unhealthy additives and ingredients. The Mediterranean diet is one of the best diets that a person with diabetes can adopt.
There are other diets such as the paleo diet, Atkins diet, etc. However, these diets are more extreme than the Mediterranean. When a diet is difficult to follow, the compliance level will be low. The Mediterranean diet is much easier to adopt and live with.
A diabetic person cannot make normal use of sugar, and so sugar builds up in the blood. The kidneys discharge some of the excess sugar in the urine. In severe cases of diabetes, fats and proteins cannot also be used normally.
It is the cooking style that matters. The focus is on healthy ingredients, the use of beneficial oils and consumption of fruit and vegetables. The effects of wholesome, fresh foods on the body are highly beneficial.
The focus is also on seafood and not red meat. The use of extra virgin olive oils in the cooking will balance the omega-3 fatty acids and omega-6 fatty acids in the body. Currently, most people’s ratio of fatty acids is out of balance because most processed foods and hydrogenated oils are rich in omega-6 fatty acids. In reality, the body needs omega-3 fatty acids more and a disproportionate ratio will lead to health issues in the long run.
By going on a Mediterranean diet, your diet will generally not have excessive sugar in it. This will prevent your blood sugar levels from spiking and causing problems. Of course, even if you are on the Mediterranean diet, it is worth noting that your meals should be small and regular. It is better to eat 6 small meals rather than 3 large ones. Don’t even think of eating 5 large ones no matter how good the food tastes.
Red wine is consumed in the Mediterranean diet. It would be best to avoid alcohol if you have diabetes. An occasional glass every once in a blue moon is fine but polishing off every meal with a glass of wine is definitely not a good idea.
The carbs and oily food will cause a spike in your blood sugar. This is something a diabetic patient cannot afford to have happening to them. Alcohols such as beer and sweet wine also contain carbohydrates which will cause a spike in your blood sugar.
The Mediterranean diet will slowly reduce your cholesterol levels because the saturated and trans fats in your body will be eliminated over time. The diet is rich in unsaturated fats which are good for you. Your blood sugar levels, blood pressure and cholesterol levels will all see changes for the better. This will have a positive effect on your insulin sensitivity.
To summarize, the Mediterranean diet will do a world of good for you and even if you’re not a diabetes sufferer, you can adopt it and enjoy its benefits. If you do have diabetes, give it a try.