Mediterranean Diet Plan for Diabetes

The prediabetes Mediterranean diet is best for people with diabetes because of its high fibre, antioxidants, and healthy fats. It is also low in saturated fats and is rich in omega-3 fatty acids. 

The Mediterranean diet is renowned for its heart-healthy benefits, but a recent study has shown that the Mediterranean diet for type 2 diabetes is very beneficial. In this blog, we will look at the approach in detail how mediterranean diet can benefit diabetics. Read more to know about diet for diabetes.

How Mediterranean Diet helps manage Diabetes?

Let's talk about something important- it's the Mediterranean diet. You've heard of it many times before, by those who rave about its benefits, those who mock it, and others who welcome its many tasty flavours. 

• This diet uses olive oil rather than butter, and sugar-based foods are specifically cut out because they're said to be unnecessary to a well-rounded person's diet. 

• The diet includes more fresh fruit and vegetables, fish, whole grains, and nuts, with lean meats, cereals, and dairy for protein. Know about best foods for diabetes.

• In addition, research has shown that those who implement a Mediterranean-style diet into their lives see an improvement in their overall well-being by realising lower and more controlled blood pressure and cholesterol levels. Also know about prediabetes diet.

How a Mediterranean Style of Eating May Help Prevent Type 2 Diabetes?

• The Mediterranean diet plan for diabetes has been around for some time now and famously consists of various plant-based foods and fish. 

• The misconception here is that one will be on a diet, a period of restriction for a particular reason or purpose. This isn't just about food, and it's much more than that!

Also read about how to prevent diabetes

Diabetes-Friendly Mediterranean Diet Foods to Eat and Avoid

To make a move easier, stock your kitchen with a few essentials.

1. Foods to Eat on the Mediterranean Diet

a) Whole grains 

• Brown rice
• Barley
• Whole-grain bread, rolls, tortillas, and pasta

b) Nuts, seeds, beans, and legumes

• Almonds
• Walnuts
• Pistachios
• Cashews
• Beans 
• Chickpeas
• Peas
• Peanuts

c) Vegetables 

• Tomatoes
• Leafy greens
• Cucumbers
• Carrots
• Onions

d) Fruits 

• Dates
• Pomegranates
• Citrus fruits 
• Apples

e) Healthy fats

• Olives
• Olive oil

f) Drinks

• Water
• Coffee
• Tea

g) Fresh fish and seafood 

• Salmon
• Healthy dairy, eggs, and poultry
• Low-fat or nonfat milk

h) Herbs and spices 

• Saffron
• Mint
• Ginger

2. Foods to Limit on the Mediterranean Diet

• Beef
• Burgers
• Butter
• Sweets

3. Foods to Avoid on the Mediterranean Diet

• Processed meats 
• Ultra-processed foods 
• Fast food
• Soda and other sweetened drinks. Also know more about diabetes diet chart

7-Day Meal Plan for a Diabetes-Friendly Mediterranean Diet

Monday Mediterranean diet plan for diabetics

Tuesday Mediterranean diet plan for diabetics

Wednesday Mediterranean diet plan for diabetics

Thursday Mediterranean diet plan for diabetics

Friday Mediterranean diet plan for diabetics

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| Meal of the day | Food Items                                                                                                                                                                                    | Total Carbs  |

|-----------------|-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|--------------|

| Breakfast       | One cup almond milk, 1/3 cup Grape-Nut, 1/2 cup blueberries.                                                                                                                                  | 41 g approx. |

| Lunch           | Two cups spinach, 1/4 cup tomatoes, one oz cheddar cheese, one cooked diced egg, two tablespoons yoghurt dressing, 1/4 cup grapes, one tablespoon pumpkin seeds and two oz roasted chickpeas. | 47 g approx. |

| Snacks          | 1 tablespoon peanut butter + 1 cup celery                                                                                                                                                     | 6 g approx.  |

| Dinner          | 1.5 cups steamed asparagus, 2 oz salmon fillet, 1 baked potato, and one tablespoon butter.                                                                                                    | 39 g approx. |

| Total Carbs     |                                                                                                                                                                                               | 133g approx  |

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Saturday Mediterranean diet plan for diabetics

Sunday Mediterranean diet plan for diabetics

Also know about diet chart for diabetic person.

Expert Tips for Maintaining a Mediterranean Diet While Managing Diabetes

1. Keep an eye on the legumes.

The carb-to-fibre ratio of legumes is generally low, so they're great when you need a long-lasting gluten-free source of protein. 

2. Consult your physician about alcohol

It's simply a template for those who want to make swaps for their preferred foods. You should consult your physician first.

3. Make a few little adjustments to your plate.

A registered dietician or CDCES can help you create an appropriate Mediterranean eating plan for your preferences and lifestyle. Also know more about diabetes diet chart.

Bottomline

The Mediterranean diet has long been heralded to improve your overall health. You can use the medmediterranean diet plan and control your diabetes with a good healthy diet. Follow our tips to use the Mediterranean diet for diabetes book to manage your type 2 diabetes, and you may be surprised at just how well it works!