Turkish Seared Tuna With Bulgur & Chickpea Salad
This healthy tuna recipe combines many of Turkey’s most beloved foods and flavors–fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.
What Is The Mediterranean Diet
The Mediterranean diet consists of foods that are mostly plant-based. It consists of vegetables and fruits such as tomatoes, onions, lettuce, and berries. It may also include legumes, nuts, and whole grains. The diet also contains foods rich in Omega 3 fatty acids, such as fish and walnuts. You should only incorporate healthy fats such as olive oil into the diet.
Periodic consumption of meat and dairy can also be included in the diet. Eggs, poultry, beans, seeds, and nuts are good sources of proteins. Freshly baked pasta and bread are also recommended as a source of carbohydrates, but you should use these moderately such that they dont raise your sugar levels. If youre following the Mediterranean diet, avoid processed foods as much as possible and stick to fresh foods.
Another peculiar aspect of the Mediterranean diet, especially for people with Type 2 Diabetes, is that it is more than just the foods you eat but also about the eating patterns and habits. The diet includes the consumption of a moderate amount of wine. Ladies and men over 65 years of age are advised not to take more than 5 ounces of wine a day. Men younger than 65 years can take more, but it is advisable not to take more than 10 ounces of wine per day. Also, plenty of exercises is prescribed alongside the diet.
Less Dairy Eggs Cheese
Eat dairy, eggs, and cheese less often. This eating style limits the intake of dairy, eggs, and cheese. This is likely because these types of foods contain larger amounts of saturated fat. These foods aren’t off-limit but are limited. The total amount of servings will depend on your needs.
One serving of dairy is considered to be about 1 cup of milk, 6 ounces of plain yogurt, and 1 ounce of cheese. Eggs are also allowed. Some experts suggest limiting the number of egg yolks to about three to four per week and allow unlimited egg whites, but this is also individualized based on individual needs.
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Health Benefits And Evidence To Support The Use Of A Mediterranean Diet In People With Type 2 Diabetes
The health benefits of choosing an eating pattern similar to the Mediterranean diet are numerous. Benefits specifically related to diabetes include reduction in overall mortality and mortality of CVD, prevention of diabetes, and improvement in glycemic control and cardiovascular risk in people with diabetes.
In a meta-analysis of 17 studies, the Mediterranean-type diet was found to improve fasting glucose and A1C levels for those with type 2 diabetes. In several studies, the Mediterranean diet lowered fasting glucose levels in those with diabetes more than did low-fat diets.
The reason for lower fasting glucose levels may be related to the positive effect on insulin sensitivity that results from replacing saturated and trans fats with unsaturated fats. Specifically, a low-carbohydrate Mediterranean diet demonstrated glycemic benefit compared to both a control diet and a traditional Mediterranean diet .
One study by Esposito et al. found that adherence to a Mediterranean-type diet decreased A1C levels and postprandial glucose levels measured independently by subjects in their natural environment. In addition, participants with the highest adherence to the Mediterranean diet had lower BMIs, waist-to-hip ratios, and prevalence of metabolic syndrome.
Eating Carbohydrates With Protein
A lot of people avoid pasta because they think its high in carbs. But theres a fun fact that not a lot of people realize. Pasta a staple food of the Mediterranean diet in Italy, actually has a low glycemic index. It depends on the type of pasta and the method used for cooking. This is because when the pasta dough is extruded to make the shapes it actually compacts the starch structure. So that it digests more slowly and this means that it will have a gentler blood sugar response.
Moreover, pasta cooked al dente has a slower response in raising post-meal blood sugar levels. Compared with overcooked pasta which causes a rapid rise in sugar. You can pair your pasta with seafood, or chicken. Proteins will help you feel full and decrease the rise in blood sugar levels.
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Why Is It Important For Diabetics To Eat Breakfast
Sure breakfast is important but there may be times when a diabetic skips breakfast. So is it OK for diabetics to skip breakfast? In short No! Because Diabetes is a condition in which blood sugar can get out of control, it is important to ensure that you do not go hungry too long, which lowers blood sugar levels, leaving a diabetic shaky and can result in overeating.
After that, you may ask: Well, whats wrong with compensating for a skipped breakfast? The primary concern is that consuming too much can lead to a sudden spike in blood sugar levels that places the individual at a risk of excessive hunger, thirst, a frequent need to urinate, increased heart rate, blurred vision, etc. which can in turn, lead to more serious health problems, when left untreated even stroke or a coma.
Mediterranean Ranked Best For Diabetes
For best overall diet, the Mediterranean diet which emphasizes reducing red meat, sugar, and saturated fat while incorporating more vegetables, fruits, nuts, whole grains, and lean sources of protein took the top spot for the fifth year in a row. Two diets were tied for the next spot the DASH diet, which is designed to reduce blood pressure, and the flexitarian diet, which emphasizes healthy plant foods including plant-based protein. For best diet for diabetes, after the Mediterranean diet there was another tie for second place between the flexitarian diet and a vegan diet, which cuts out all animal products. U.S. News noted that while a vegan diet may be good for diabetes and heart disease, it feels quite restrictive for many people and might not be sustainable compared with a more flexible approach like the flexitarian diet.
The Mediterranean diet also took the top spot for easiest diet to follow, best diet for healthy eating, best plant-based diet, and best diet for heart health . Its worth noting that most of these diets have a great deal of overlap in what they recommend consuming a variety of minimally processed vegetables, fruits, beans and other legumes, nuts and seeds, and lean sources of protein, while avoiding or reducing red meat, fried foods, sugar, salt, and highly processed food items.
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Mediterranean Diet Helps Control Diabetes
Low-Carbohydrate Mediterranean Diet Better Than Low-Fat Diet at Managing Diabetes
Aug. 31, 2009 — Eating a Mediterranean-style diet may help people with type 2 diabetes keep their disease under control without drugs better than following a typical low-fat diet.
A new study from Italy shows that people with type 2 diabetes who ate a Mediterranean diet rich in vegetables and whole grains with at least 30% of daily calories from fat were better able to manage their disease without diabetes medications than those who ate a low-fat diet with no more than 30% of calories from fat .
After four years, researchers found that 44% of people on the Mediterranean diet ended up requiring diabetes medications to control their blood sugars compared with 70% of those who followed the low-fat diet.
Itâs one of the longest-term studies of its kind, and researchers, including Katherine Esposito, MD, of the Second University of Naples, say the results âreinforce the message that benefits of lifestyle interventions should not be overlooked.”
How The Mediterranean Diet Helps Fight Diabetes
In the long fight against diabetes, more and more experts are advocating for an integrated approach that includes a healthy lifestyle and diet to help with the traditional medical model of treatment. It makes sense: Do what we might with prescribed insulin, in the end our body is the one fighting the fight, so why not make it as healthy as possible by living an overall healthier lifestyle?
One hot focus in the recent years has been the Mediterranean diet. While this diet is known to the most of us for its weight-loss and good-for-the-heart benefits, it may also have the secret power to battle diabetes. This is not to say the Mediterranean-style diet is a magical cure-all solution, though. As well see, the many benefits for diabetes come from this diets healthy structure which helps regulate your bodys natural strengths.
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Be Consistent With Your Carbs
Try to eat three meals per day at regular times and space your meals no more than six hours apart. Eating at regular times helps your body control blood sugar levels. It also helps to try to eat about the same amount of food at each meal, especially carbohydrates.
Consider learning about counting carbohydrates as the amount of carbohydrate eaten at one time is usually important in managing diabetes. Having too many carbohydrates at a meal may cause your blood sugar level to go too high, and not enough carbohydrate may cause your blood sugar to go too low, depending on the type of diabetes medication you take.
Batch Cooking Can Be Helpful
You may not have heard of this before but know that batch cooking can be helpful. So for example if you cook rice or potatoes and eat them right away while theyre warm. Theyll have one impact on your blood sugar but if you cook the rice or potatoes let them chill for at least 24 hours. And then you can reheat them or enjoy them chilled in like a pasta salad or a potato salad.
That will actually have a lower blood sugar response. Then if you would have eaten it when it was first cooked. So in this way it can kind of saves you time. And also could potentially help out with your blood sugar response.
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Why Is The Mediterranean Diet Recommended
The diet is often recommended by health charities and the NHS because it has a higher proportion of unsaturated to saturated fats, includes plenty of fresh vegetables and depends on largely unprocessed foods.
The diet is not a restrictive diet and so it is not linked with vitamin or mineral deficiencies and therefore gets further praise as an easy diet to adopt and follow.
Mediterranean Diet For Diabetics
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People with diabetes are always told to eat more fruit, vegetables and foods rich in fiber to aid in managing blood glucose levels. The Mediterranean diet meets all those requirements for a U.S. population where diabetes control is far less than optimal. While the Mediterranean diet isnt superior to others, it does contain many of the elements that physicians recommend for diabetics and good health in general.
An estimated 50.2 percent of all diabetics fail to reach A1C goals and 53 percent dont achieve target blood pressure levels. One of the reasons for those figures is confusion about food labels, which leads to uncertainty about what to eat and what to eliminate from their diet while maintaining good nutrition.
Inspired by the eating habits of people living around the Mediterranean, the primarily plant-based diet features an abundance of fruits, vegetables, beans, nuts, fish, grain, cereals, legumes, poultry, pasta, and olive oil. Few dairy and meat products are consumed. The United Nationals Educational, Scientific and Cultural Organization has added the Mediterranean diet on its list of intangible cultural heritage of humanity.
Its essential for diabetics to keep in mind that the Mediterranean meal plan isnt a rigid set of recipes, but rather ingredients that can be combined in multiple ways. The eating pattern provides essential nutrition, is high in unsaturated fats , and relies on fresh fruits and vegetables rather than processed food.
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Eating Carbohydrates In Diet For Diabetes
In old days, fats were considered a bad guy in terms of weight gain and cholesterol. Many people still consider fats bad. But they are gradually losing a bad reputation and thats a positive thing. Fats can be good or bad it all depends on what you choose and how you consume it. And it is important to choose unsaturated fats from healthy sources instead of saturated and trans fat. Healthy fats can help lower cholesterol levels and keep blood sugar levels stable. The key is to pair your carbs with healthy fats. For example, if you have a potato and you are eating it with olive oil as we do in the Mediterranean diet. Then that pairing can actually help reduce the glycemic response.
That means that the potato combined with olive oil will have a more gentle impact on your blood sugar. As opposed to if you were to eat it alone. This is because fats slow down the digestion and release of glucose from carbohydrates. So when paired it wont spike up your blood glucose. You can eat whole-grain crackers with avocado or avocado spread.
Whole Grains Legumes Nuts Seeds
Consume whole grains, legumes , nuts, and seeds daily. Whole grains and legumes provide long-lasting energy in the form of carbohydrates, satiating fiber, and tons of B vitamins and other nutrients. It is recommended that one-half of your grain consumption be whole grains.
Nuts and seeds provide heart-healthy fat, fiber, vitamins, and minerals as well as protein. According to the American Academy of Nutrition and Dietetics, adults should consume 25-38 grams of fiber daily to meet their needs.
Fiber has many benefits including, improving bowel function, keeping energy levels stable, improving satiety, and lowering cholesterol. People with diabetes benefit from eating higher fiber foods because these types of foods are metabolized slower and increase blood sugars at a slower rate.
Whole grains and legumes also provide a large amount of carbohydrates, therefore people with diabetes will need to be mindful of portions. A typical serving per meal is about 1 fist full, 1 cup, or 1/4 of the plate which equates to about 45 grams of carbohydrates.
The American Diabetes Association suggests keeping your carbohydratesgrains, legumes, starchy vegetables, to about one-quarter of your plate. For those people who would like to eat a lower carbohydrate diet or those that need to reduce their blood sugars, they can alter the amount as needed.
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Mediterranean Diet For Diabetes
If you are a diabetic and concerned about rice potatoes and grains spiking your blood sugar you are in the right place. Theres a diabetes-friendly version of the Mediterranean diet, sounds great right? So, first of all, if you have diabetes and if the Mediterranean diet is a big departure from how you normally eat. Then it is recommended to talk with your doctor and dietitian. And let them know youre going to be making these changes in your diet.
Perhaps its best to keep a food diary for a few days. So that you and your care team can monitor you know how your blood sugar is doing. Just to make sure that your medications are still at the right levels. Even if your diet might be changing in terms of the Mediterranean diet itself.
US news ranked the Mediterranean Diet as the number 1 diet for diabetes, heart disease and weight loss. It has been ranked on top for the fourth consecutive year. The Mediterranean diet is also recommended as part of the care for diabetes. In terms of how your blood sugar is affected by different carbohydrate foods. It can be impacted differently. Depending on if you eat the food by itself or if you eat it with something else.
What Is Included In A Typical Meal Following The Mediterranean Diet
For protein, being located by the ocean, seafood is naturally a staple in Mediterranean countries, although chicken is also a frequent. Vegetables are a must, since this is, after all, a primarily plant-based diet. When we say plant, not just vegetables, but grains and legumes are also included. For additional fibre, substitute the usual white rice with brown rice, white bread with multigrain.
In moderation, cheeses of all varieties are often part of the recipe.
Of course, nuts and fruits are, of course, okay on this diet plan. But as anything, its better to consume them in moderation. Many think of healthy diets as consisting of bland dishes with no flavour. Yet, all these regions are known to make natural and simple ingredients tasty. Mediterranean dishes are made with fresh, natural ingredients, cooked with simplicity.
But Mediterranean diet isnt just a generally healthy eating option, it may be the diet of choice for those who struggle with diabetes to help with their fight.
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How A Mediterranean Diet Can Help You With Diabetes
The Mediterranean diet is mainly a diet that consists of fresh fruits, vegetables, healthy fats, and a very low level of saturated fats. This helps in reducing body fat and brings down body weight, normalizing blood sugars while helping people with diabetes. You will not use red meat with fat content along with refined carbs and sugar.
With the help of this diet, your body will lose the fat content, it will lose weight and all the after extra fat content in the blood will be used for generating energy. There are multiple pieces of research including research conducted and published in the American Journal of clinical nutrition.
The study claims that the Mediterranean diet is much better than most of the diets that we come across. This mainly recommends that the Mediterranean diet is much better than the vegan diet, low carb diet, high protein diet, high fiber diet, low glycemic index diet, and others.