Rounding Out Your Mediterranean Meal Plan With Exercise
To get the most benefit from your diet plan to help reverse fatty liver disease and improve metabolic health, supplement your routine with regular exercise. Combined with healthy eating, regular cardio and strength-training helps lower blood pressure, improve insulin resistance, promote weight loss, and facilitate the reversal of fat accumulation in the liver.
Arguments Against Prescribing Mediterranean
A legitimate concern when prescribing this diet to patients with CKD is the frequent intake of fruit and vegetables that characterizes the MD. In CKD, these foods are particularly known to be high in potassium, and are typically cautioned due to their potential to contribute to hyperkalaemia, affect electrolyte balance and impact on serum acidity. On the other hand the cardioprotective effects of the associated vitamins, fibre and antioxidants discussed above are well-established and are important in both CV and kidney disease prevention. This needs to be balanced with the potential electrolyte toxicity and therefore monitored regularly. In this section we, however, counterbalance those arguments and revisit recent literature suggesting further benefits of fruits and vegetables in CKD. Table summarizes these fears and lists our counterarguments based on studies emerging from both CKD and non-CKD populations.
A Mediterranean Diet Explained
What exactly is the Mediterranean diet? Actually, it is not the Mediterranean diet. It is a Mediterranean-style diet pattern. Its a type of diet that is characteristic of traditional eating patterns of people around the Mediterranean. If you know your geography, you know that includes a wide range of people from Italians to Greeks to Spaniards to Moroccans.
If you know your culinary history, you know that these cultures have quite a range of signature dishes. Consider Greek salad, Syrian hummus, Spanish paella, and Moroccan tagine. Still, these traditional diets tend to have some similarities that make them healthy.
High intakes of nutritious olive oil, seafood, vegetables, fruit, whole grains, and nuts.
Regular intake of seafood, poultry, and low-fat dairy.
Low intake of red and processed meats, butter, and sweets.
You May Like: How Many Points Does Metformin Lower Blood Sugar
The Md Favours Natural Versus Processed Foods
The traditional MD is associated with traditional, local and eco-friendly products, with low use of processed foods. The impact of MD is therefore not only explained by its specific nutrients and foods, but also by the way these foods are produced, cooked and eaten . Food-processing techniques can profoundly modify nutrient content and food properties from the crop to the table. For instance, the content of antioxidant and phytochemicals in fruits and vegetables depends on agronomic practices , ripeness when harvested, post-harvest handling, storage, types of processing, distances transported, consumption and eating patterns. Food processing may affect the effects of food on health and disease. For instance, in community-based studies it has been observed that high red meat consumption was associated with progressively shorter survival, largely because of the consumption of processed red meat. Consumption of non-processed red meat alone was not associated with shorter survival . Further, processed foods contain a higher content of sodium and phosphorus to preserve and enhance textures and flavours, which may impact on CKD progression and its complications . Replacing processed foods by natural choices has shown clear benefits in ESRD patients .
Diabetic Diets For Weight Loss
If youre ready to lose weight and improve your diabetes , use an expert weight loss diet plan to guide you. We review five options for people with diabetes. If youre ready to lose weight and improve your diabetes , use an expert weight loss diet plan to guide you. We review five options for people with diabetes. If youre ready to lose weight and improve your diabetes , use an expert weight loss diet plan to guide you. We review five options for people with diabetes. If youre ready to lose weight and improve your diabetes , use an expert weight loss diet plan to guide you. We review five options for people with diabetes.Continue reading > >
You May Like: Plasma Glucose Concentration
Things To Be Mindful Of While Eating Mediterranean
As theres less red meat, you might need more iron supplementation, says Board Certified Endocrinologist Maria Olga Cardenas MD, MSCI. Also, youll want to watch portion sizes, especially if you’re struggling with your weight as a symptom of an endocrine disorder.
Ginn-Meadow says that seafood can be quite salty, particularly if it is tinned, and high in iodine. Practitioners of this diet should be cautious of excessive intake of iodine, which is found in fish and seafood, and regularly monitor your thyroid labs. While iodine deficiency can cause thyroid problems, so too can high levels of iodine, which may result in goiters , thyroid inflammation, and thyroid cancer.
The Mediterranean diet is very safe and flexible, so dont be afraid to give it a try to see if it works for you.
Mediterranean Diet Lunch Ideas
You can create light and refreshing lunchtime meals when following the Mediterranean diet.
- Quinoa and white bean salad: Try making a Mediterranean-inspired salad by mixing together quinoa and white beans chopped tomato, cucumber, parsley, and mint. Season with a simple dressing of lemon juice, olive oil, pepper, and a dash of salt.
- Falafel over salad: On Sunday, prepare falafel using your favorite falafel recipe and store in the fridge or freezer to use throughout the week. In a pinch, you can have packaged falafel on hand as long as the ingredients are free of added sugar and contain mainly chickpeas and seasoning. On a bed of kale or arugula, add falafel as well as red pepper, tomatoes, mint, and avocado. Top with a low-fat tzatziki dressing and serve with a side of whole-grain pita bread.
- Lentils: Lentils might be tiny, but they are mighty beans filled with protein and fiber. Try making a large batch of lentils on one day to use throughout the week. First, cook lentils in a pot using vegetable broth, and season with cumin, coriander, salt, pepper, and turmeric. In a separate pan, sauté onions, garlic, tomato, and spinach, and mix with the cooked lentils. Top with lemon juice and fresh chopped cilantro and allow to cool. Store in the fridge for a cold, refreshing lentil salad that can be used as a tasty side dish or add flavor and nutrients to salads and whole-grain pasta dishes.
Read Also: What Kind Of Candy Can A Diabetic Eat
Evidence From Randomized Controlled Trials
Two major well-powered trials have explored the benefits of MD in primary and secondary prevention of CVD: The Lyon and Heart Study was a randomized secondary prevention trial aimed at testing whether an MD may reduce the rate of recurrence after a first myocardial infarction . Included were 423 consecutive survivors of an MI asked to either comply with a Mediterranean-type diet or follow regular dietary advice. Within 4years of follow-up, the MD group had a lower rate of MI recurrence. The Prevencion con Dieta Mediterranea study was a multicentre randomized primary prevention trial that included nearly 7500 subjects at high CV risk. The trial showed that at a median follow-up of 4.8years, the MD groups experienced a 30% CVD risk reduction compared with a low-fat diet control group. The CVD beneficial effects were observed together with reductions in blood pressure, obesity prevalence, inflammation, oxidative stress, rate of progression of the carotid intima-media thickness and improved lipid profile, thus providing the best evidence to bring the MD to the forefront of primary prevention of CVD in the community .
Why Diet Is Important For Diabetics
What you eat has a direct impact on your glucose levels, making diet an incredibly important part of managingor even preventingdiabetes. A healthy diet, which includes what you eat, how much you eat and when you eat, can keep your blood sugar levels within a healthy range.
In fact, studies show that while insulin or oral medications are often required to treat diabetes, good blood glucose level control is unlikely to occur with medicine alone and requires a healthy dietOlabiyi F, Oguntibeju O. The Role of Nutrition in the Management of Diabetes Mellitus. Diabetes Mellitus Insights and Perspectives. 2013. .
While there are no forbidden foods, certain foods that are high in sugar can clearly raise your blood sugar levels and should be limited, says Ruth S. Horowitz, M.D., an endocrinologist at the Greater Baltimore Medical Center in Towson, Maryland.
Limiting the quantity of foods that have high glycemic content that raise glucose levels quickly, such as pasta, white rice, white potatoes, corn and large amounts of breads, will help keep glucose levels in control, says Dr. Horowitz.
Read Also: Side Effects Of Glucose
Weight Loss And Health On A Mediterranean Diet
Losing weight if you are overweight can lower blood sugar and increase insulin sensitivity. A Mediterranean diet pattern can help you lose weight for a few reasons.
It is high in dietary fiber and protein, which are both filling nutrients. They can keep you full for longer after you eat so you do not get as hungry before the next meal.
It encourages vegetables, which are low in calories and filling.
It discourages certain high-calorie, low-nutrition foods, such as fatty meats and sugary foods and beverages.
It recognizes the benefits of enjoying food, which can help you eat slower and prevent feelings of guilt.
Colorful Fruits And Vegetables
Aim to eat a variety of fruits and vegetables of all colors.Fruits and vegetables should be the base of every meal. They provide volume for little calories and offer a host of health benefits including vitamins, minerals, fiber, antioxidants, phytochemicals, and more. They are also considered anti-inflammatory foods.
Each color of fruits and vegetables provides its own benefits. Therefore, eating a variety of colors not only makes a diet more fun but also provides different types of beneficial nutrients.
For example, orange, yellow, and red fruits and vegetables are rich in carotenoids, which have been shown to combat free radicals and promote eye health. -carotene, lutein, zeaxanthin, and lycopene and amongst the most common carotenoids. They are found in foods such as carrots, sweet potatoes, kale, collard greens, butternut squash, pumpkin, peppers, spinach, turnip greens, and tomatoes.
Other vegetables that should be eaten in ample amounts for this type of eating style include artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard cucumber, dandelion greens, eggplant, fennel, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions , peas, parsnips, potatoes, purslane, radishes, rutabaga, scallions, shallots, spinach, turnips, zucchini.
Recommended Reading: Can You Lose Weight With Diabetes
What Nutrition Experts Think
This study supports the previous research that shows a diet that focuses on fruits, vegetables, whole grains, and lean proteins can positively influence those biomarkers and reduce the risk for certain chronic health conditions like type 2 diabetes, Passerrello said.
These biomarkers, like cholesterol levels and amount of inflammation, can be influenced by diet and lifestyle behaviors, she added.
However, as the study authors and Passerrello point out, a limitation of this study is that the results are not generalizable.
The study population consisted of well-educated, female health professionals who were predominantly white. Therefore, these particular findings arent necessarily applicable to other ethnicities or men, Passerrello said.
Even in the population that was studied, predominantly white females, this study was based on self-reported dietary intake and weights, and the diet was only assessed at baseline, she added.
Despite the studys limitations, Andy De Santis, a registered dietitian with a masters in public health community nutrition, said the health benefits of eating a higher or greener Mediterranean diet can likely a wide variety of people.
All of my research and education tells me that whole grains, nuts, seeds, fruits, and vegetables represent the most viable avenues to either prevent or manage type 2 diabetes, he said.
Furthermore, De Santis said everyone can benefit from adding more plant fiber to their dietary pattern.
Carbohydrates On A Mediterranean Diet
A diabetes diet can include healthy carbohydrates in moderation. Carbohydrates on a Mediterranean diet pattern are consistent with recommendations for healthy carbohydrates for people with diabetes.
These are some basic guidelines when choosing carbohydrates.
Look for high-fiber sources. These include vegetables, whole grains such as oatmeal, unsweetened whole-grain cereal, and brown rice, berries and other whole fruits, legumes such as beans, peas, and lentils, and nuts.
Look for less-processed instead of more-processed carbohydrate sources. Examples include fresh fruit instead of juice or dried fruit, whole-grain bread and pasta instead of refined white, and raw vegetables instead of packaged veggie chips.
Choose foods and beverages without many added sugars. Beware of sweets and sweetened baked goods, and soft drinks, energy drinks, and sweetened coffee beverages. Also watch out for sugar-sweetened flavored foods, such as granola bars, sweetened cereals, and flavored yogurt.
The amount of carbohydrates is as important as the type when it comes to weight loss and blood sugar. A serving size may be smaller than you think.
|Number of Carb Servings|
|1 cup granola, 1 cup oatmeal with raisins½ cup of raisins|
A good goal for each meal is 2 to 3 servings of healthy-carb foods. Keeping your carbs consistent throughout the day can help prevent hypoglycemia and hyperglycemia. Try to include a source of protein at each meal to stabilize blood sugar.
Five Reasons To Try The Mediterranean Diet
Youve likely heard of the Mediterranean diet at some point and that its a healthy way of eating. In fact, this diet was recently named the U.S. News & World Report best diet for 2019. But is it really something you should consider following? And is the Mediterranean diet OK if you have diabetes? The answer to both of these questions is yes.
You dont need to live in Greece, Italy, Spain or Portugal to go Mediterranean. Many of the foods on this plan are likely foods you already enjoy eating and you probably have some in your kitchen right now. Theres no one Mediterranean diet because the foods eaten can vary, depending on the region. However, here are the key foods that are part of this eating plan.
Vegetables and lots of them. Spinach, tomatoes, broccoli, kale, eggplant, asparagus and peppers are just a few. Fruits berries, melons, grapes, dates, bananas, figs, oranges and pears. Whole grains spelt, barley, whole wheat, oats, brown rice and corn. Legumes beans, peas, lentils, chickpeas and peanuts. Nuts and seeds almonds, pistachios, walnuts, sesame seeds and sunflower seeds. Fish salmon, sardines, trout, mackerel, oysters, shrimp and crab. Poultry chicken, turkey and duck. Eggs chicken, duck and quail eggs. Fats olives, olive oil, avocado, avocado oil and grapeseed oil. Dairy yogurt and cheese.
Red meats and sweets are limited. Beverages include water and a glass of red wine each day.
Best Diets For Diabetics
Effective management of diabetes cannot be achieved without an appropriate diet. However, making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from the doctors you can trust.
There is a wealth of diets that have proved to be either popular with or of interest for people with diabetes. Its all about finding the right balance that works best for you. So here are the best diets for diabetics to help you manage your diabetes and enjoy a longer and healthier life.
Don’t Miss: What To Do If A Diabetic Feels Dizzy
Olive Oil And Healthy Fats
Use olive oil and other heart healthy fats when cooking.One of the core elements of a Mediterranean type of eating style is the use of heart-healthy fats, like olive oil. Olive oil is rich in monounsaturated fat.
The American Heart Association says that monounsaturated fats can help to reduce bad cholesterol in your blood which increases the risk of heart disease and stroke. People who have diabetes are at increased risk of heart disease and therefore using monounsaturated may contribute to lowering their risk of heart disease.
Using olive oil, for example, in replacement of butter can improve heart health by lowering cholesterol. Olive oil, especially extra virgin olive oil, is naturally rich in polyphenolsa plant compound that has been associated with anti-inflammatory effects as well as antioxidative properties.
Other types of heart-healthy fats included in the Mediterranean-style diet are canola oil, avocado, unsalted nuts and seeds , nut butters, and olives.
Fat is not only important for heart health, but it is satiating and can aid in feelings of fullness. Additionally, fat-soluble vitamins and certain antioxidants found in fruits and vegetables are absorbed when eaten with fat.
Again, the amount of fat you need per day will vary. If you want specific portions, consider meeting a registered dietitian or certified diabetes care and education specialist to provide you with an individualized meal plan to meet your specific needs.
Does The Aha Recommend A Mediterranean
Yes. A Mediterranean-style diet can help you achieve the American Heart Associations recommendations for a healthy dietary pattern that:
- emphasizes vegetables, fruits, whole grains, beans and legumes
- includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts and
- limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open.
Recommended Reading: Banana Good For Diabetics