As the number of people with diabetes rises around the world, many of them are turning to the Mediterranean diet to help them better manage their glucose levels. The Mediterranean diet for diabetics has shown to help in the management of diabetes.
Whole foods like fruits, vegetables, whole grains, nuts, seeds, and legumes are important staples of the Mediterranean diet, and all of these are good for diabetics - in the right proportions.
It is especially good for people with diabetes, and in fact, many doctors recommend it. This is because it focuses on heart health and lowers the risk of chronic diseases by eating a lot of naturally anti-inflammatory foods.
It also tastes great and is genuinely enjoyable to both make and eat!
Let’s delve into the 10 reasons why doctors say the Mediterranean diet can help you control your diabetes better.
The Mediterranean diet for diabetics: What does ‘Mediterranean Diet’ actually mean?
The Mediterranean diet is a way of eating that is based on the cooking styles and traditional foods of countries like Greece, Italy, and Spain that are close to the Mediterranean Sea. There is a lot of focus on eating healthy fats, especially olive oil, and whole foods that have not been processed are common.
People often eat fish and seafood, chicken and turkey in moderation and small amounts, and very little red meat. Since fresh herbs and spices are used instead of salt to season meals, all of them have less sodium.
Fiber, which is found in large amounts in this diet, is very important for maintaining healthy digestion, blood sugar levels, and metabolic health as a whole.
The Mediterranean diet is very good for diabetics and anyone’s health in general. Some of these benefits are:
Managing your weight
Stable glucose levels
Improved gut health
Good for your brain
Lowers your blood pressure and cholesterol
How the Mediterranean diet for diabetics helps manage glucose levels
The Mediterranean diet helps people with diabetes because it controls blood sugar and makes insulin work better. It also helps people who are trying to lose weight.
The diet focuses on whole foods that are also low on the glycemic index. This helps keep blood sugar from rising too quickly.
In the same way, foods high in fiber, like those eaten on the Mediterranean diet, help keep blood sugar levels steady by making it take longer for carbohydrates to be broken down and absorbed. This slow process keeps blood sugar levels from rising too quickly, giving you more stable energy all day.
The healthy fats and fiber-rich whole foods in this diet have also been shown to improve insulin sensitivity. This lowers the risk of insulin resistance as well.
Over time, it is very helpful for people with diabetes or prediabetes because their insulin sensitivity improves and their overall blood sugar levels drop.
Keeping your weight steady is also an important part of managing diabetes because extra body fat, especially around the stomach, makes insulin resistance worse. This makes it harder for the body to use insulin properly, which makes managing diabetes harder.
Keeping a healthy weight lowers blood sugar, makes insulin work better, and lowers the risk of complications. The Mediterranean diet for diabetics also helps people stay at a healthy weight by focussing on foods that are high in nutrients and therefore make you feel less hungry. This is especially helpful for people with diabetes.
Here are ten more reasons why doctors say the Mediterranean diet is one of the best for diabetics:
1. Full of foods that reduce inflammation:
Some people with diabetes have chronic inflammation, which happens when the immune system is always working. This makes the body less responsive to insulin, which can cause insulin resistance and higher blood sugar.
Anti-inflammatory foods like olive oil, nuts, and vegetables, which are part of the Mediterranean diet, help reduce this inflammation. This makes insulin resistance better, which makes it much easier to control blood sugar.
It also has a lot of omega-3 fatty acids. Triglycerides are a type of fat in the blood and many diabetics struggle with the complication of high triglycerides as well. Omega-3’s from nuts and fish help lower them and reduce inflammation, which is good for heart health.
Heart disease is more likely to happen to people who have diabetes. Omega-3’s help keep blood vessels healthy and lower the risk of heart disease overall. This is a major reason why doctors often say the Mediterranean diet is one of the best ways to control diabetes.
3. Makes blood pressure better:
Eating heart-healthy foods like olive oil, nuts, whole grains, and leafy greens is a big part of the Mediterranean diet. Fresh herbs and spices are used to flavor foods instead of salt, which in turn lowers blood pressure.
There is also a lot of potassium, magnesium, and healthy fats in the foods. These nutrients help the blood flow by relaxing blood vessels. This is a great way for diabetics to lower their risk of heart problems.
4. Helps keep gut bacteria healthy:
For a healthy gut, you need probiotics (found in yogurt) and fiber, which you can get from fruits, vegetables, and whole grains. A healthy gut microbiome helps digestion and is a key part of keeping metabolism and glucose levels in check, which is important for decreasing insulin resistance.
5. Gives you steady energy:
Because the Mediterranean diet is based on whole foods, it makes you use up energy more slowly. This slower release of energy helps keep blood sugar levels more stable, which stops the crashes that happen when you eat fast-digesting foods that are high in sugar or processed grains.
This gives you energy that lasts all day, which makes it easier to control your blood sugar and keeps you from having afternoon crashes that make you want to eat or drink something highly caffeinated or sweet.
6. Full of antioxidants:
Antioxidants, which can be found in berries, olives, and leafy greens, help protect the body from oxidative stress. Oxidative stress is when our cells are damaged by harmful molecules.
Oxidative stress can make problems like nerve damage and heart disease worse in people with diabetes. These foods are high in antioxidants, which can help protect against damage and improve blood sugar control.
7. Encourages the use of healthy fats over unhealthy ones:
It focuses on healthy monounsaturated fats, like those found in nuts and olive oil. These fats help improve insulin sensitivity and reduce inflammation in diabetics.
The Western diet, on the other hand, is full of saturated fats, which come from meat and processed foods. These fats can make insulin resistance worse, which can hurt heart health and diabetes.
8. Not a lot of refined carbs:
This diet limits refined carbohydrates and processed foods, which make blood sugar levels go up and down and cause inflammation. Instead, it focuses on whole foods and complex carbs like fruits, vegetables, whole grains, and legumes.
Instead of simple carbs, eating complex carbs slowly releases energy over time, keeping blood sugar levels stable, and making it easier to control blood sugar.
9. Improves circulation and heart health:
This diet is full of heart-healthy fats like olive oil, nuts, and fish. It helps blood flow by lowering bad cholesterol and reducing inflammation.
This makes arteries healthier and lowers the risk of heart disease, which is very important for people with diabetes who are more likely to have heart problems.
10. Longevity and Benefits Over Time:
The Mediterranean diet is not a quick fix for diabetes. Instead, it is a long-term way of eating that focuses on whole, healthy foods. It's easier to stick to over time because it doesn't have as many strict rules as some other diets.
This makes it a great choice for long-term diabetes management because it helps keep blood sugar stable, boosts heart health, and supports overall health.
How to Begin the Mediterranean Diet if You Have Diabetes
Starting a new diet can be hard, but it can be made easier by slowly adding the rules of the diet to your daily meals. This can be done by making small changes at first, like using olive oil, spices, and herbs more and switching out red meat for fish.
Before making any changes to your diet, you should always talk to your doctor. This is very important if you already have a health problem or take medicine.
In a nutshell
People with diabetes are often told to follow the Mediterranean diet, which focuses on eating whole, healthy foods like fruits, vegetables, whole grains, lean proteins, and healthy fats from nuts and olive oil.
These nutrients help keep blood sugar levels steady, lower inflammation, and increase insulin sensitivity. This diet is often suggested by doctors because it also lowers the risk of heart disease, which is a big worry for people with diabetes.
It helps people keep their health in good shape over time by helping them lose weight, improving circulation, and lowering the risk of complications. The Mediterranean diet encourages a healthy, balanced way of life that is easy to follow and great for your health as a whole.
Switching to a Mediterranean diet is a great way to control your diabetes and make your health better in general.
Would you like to try the Mediterranean diet as part of your diabetes management regime?
If you’ve never switched your diet before (or tried and didn’t stick with it) I can help!
As a Certified Diabetes Care and Education Specialist (CDCES) specializing in supporting patients with diabetes, I have a lot of experience helping people make realistic changes to their diet that they can stick to in the long run.
Get in touch to get personalized tips and a plan that fits your lifestyle. I will help you take charge of your diabetes and feel your best.
About the Author
Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.
With 1:1 coaching, you will feel Empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.
First call is on me! Book Your Free Call Here!
Comments