Mediterranean Diets and Diabetes

What is the Mediterranean Diet?

The Mediterranean diet reflects the general eating patterns and physical lifestyle from countries that border the Mediterranean Sea. These regions include France, Greece, Italy and Spain. There is no one Mediterranean diet pattern, but instead a lifestyle filled with fruits, vegetables, whole grains and lean protein sources like fish and nuts.

Sit Back, Relax, and Enjoy the Food

The Mediterranean diet also includes participating in physical aspects similar to the Mediterranean lifestyle. For example, it is important that during mealtime that you are taking your time with no rush or distractions. In regions near the Mediterranean Sea, it is usually mealtime tradition to take time to sit, relax and enjoy the food and company around you. During mealtime, eliminate television and eating in front of a screen. This helps our body listen to our hunger and fullness cues which in turn helps us with weight management.

Health Benefits of the Mediterranean Diet

Over the past decade, the popularity of the Mediterranean Diet has largely increased. This is most likely due to the health benefits it offers. Because this diet includes large amounts of vitamins, minerals, omega 3 fatty acids, and fiber this diet has potential to prevent or reduce the risk of chronic diseases including:

Heart Disease

Because the Mediterranean diet is low in processed foods and saturated fats like red meat, fried foods, butter and salt which are all foods that can contribute to higher LDL cholesterol levels. LDL cholesterol can be considered the “bad” cholesterol that contributes to plaque buildup in our arteries. This places stress on our heart.

Type 2 Diabetes

The Mediterranean diet is also great for diabetes management. This diet is full of fiber which can help stabilize blood sugar levels after mealtime. Fiber is found in whole grains, fruits and vegetables.

Here are the basic eating patterns from the Mediterranean diet

Food Group or Main Component	Serving Size Goal	Example
High in Fruits and Vegetables	3-4 servings per day 1 serving is 1/2 cup cooked vegetables, or 1 cup of raw vegetables, or 1 medium sized apple or banana	Tomatoes, spinach, olives, cucumbers, bell peppers, pears, blueberries
Regular amounts of Whole Grains and Starchy Vegetables	4 servings per day 1 serving is a slice of bread, 2 oz. of pasta, or 1/2 potato	Whole whet bread, who grain pasta, corn, potatoes, or sweet potatoes
Lots of Nuts and Legumes	2 to 4 servings per day 1 serving is 1/2 cup of beans or lentils and 1 or 2 TBSP of nuts	Black beans, pinto beans, soy beans, lentils, almonds, walnuts, cashews, chickpeas, and sunflower seeds
Using Healthy Fats in Cooking	Olive oil is used as the main source of fat in cooking. Use herbs and spices instead of butter and salt for flavoring as well	Other healthy fats include avocado, tuna, salmon, and nuts. Herbs and spices include basil, thyme garlic, mint, oregano, dill, and rosemary
Fish as the Main Source of Protein	2 to 3 times per week 1 serving is 3 to 5 oz.	Salmon, trout, shrimp, cod, tuna
Limited Poultry and Red Meat	Limit poultry to 1 or 2 times per week. Have red meat once a month or not at all. One serving of meat is 3 oz. which is the size of a deck of cards	Poultry can include chicken breasts or thighs without the skin.
Limited Saturated and Trans Fats	Little to none per day	Saturated and trans fats include butter or other processed foods like chips, pastries, or fried foods
Low-Fat Dairy Products	1 to 3 servings per day 1 serving is 1 cup of milk or 1 oz. of cheese	Skim milk, soy, or dairy alternatives as well. Part or low skim mozzarella. Do not stop consuming dairy because dairy is a great source of Vitamin D and calcium

Physical Activity is Key

Another important aspect of the Mediterranean diet is physical activity. Getting active can be as simple as walks throughout the day or visiting your nearby gym to get your body moving. A good goal is to get moving for 150 minutes per week. This includes any activity that increases your heart rate. This can include biking, swimming, or running. Physical activity is good for heart health, bone health, mental health, and weight management.

References

National Health Service UK

Melinda Smith, M.A, Lawrence Robinson & Robert Segal, M.A The Mediterranean Diet