Every January since 2010, US News and World Report releases its annual assessment of the year’s best diets. For the second consecutive year, the Mediterranean Diet ranked as the No. 1 best diet overall and the best diet for diabetes.
The Mediterranean diet includes an abundance of fruits, vegetables, bread, other forms of cereals, beans, nuts, seeds, and minimally processed, seasonally fresh and locally grown foods. Olive oil is the primary source of fat; yogurt and cheese are eaten in low to moderate amounts. Individuals who follow the diet eat red meat infrequently and in small quantities, and typically consume moderate amounts of wine with meals.
The Mediterranean style of eating is associated with the prevention and management of diabetes and its complications. This is good news for the majority of individuals with type 2 diabetes who are likely to have at least one additional chronic condition, such as high blood pressure, overweight, or obesity, elevated cholesterol levels and heart disease.
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Research shows that individuals who closely follow the Mediterranean diet are able to reduce type 2 diabetes risk by 23 percent. Olive oil and wine—mainstays in the Mediterranean diet, are also associated with diabetes prevention. Studies show olive oil is linked to a 16 percent reduction in type 2 diabetes and drinking 3 ounces of red wine every day has been shown to reduce diabetes risk by 15 percent. Notably, beer and other spirits are associated with an increased risk of type 2 diabetes.
In a 2015 study researchers found individuals who followed a Mediterranean diet compared to those on various other diets—including the American Diabetes Association Diet, had improved blood glucose control, improved BMI and weight loss, lower cholesterol, triglycerides and blood pressure, and improved HDL (good) cholesterol.
To help you put the Mediterranean diet into practice, Oldways, a nonprofit food and nutrition education organization in Boston, Massachusetts, with the help of Harvard School of Public Health, developed theMediterranean Diet Pyramid. In the Mediterranean Diet Pyramid, vegetables, legumes, whole grains, nuts, seeds, olive oil, fruit, herbs, and spices are the foundation of every meal. Seafood and traditional cheeses and yogurts are frequently used but in small portions. Sweets are reserved for special occasions, like weddings or religious celebrations, while water and moderate wine intake are the beverages of choice.
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If you are interested in eating the Mediterranean way, Oldways suggest the following steps to get started.
1. Eat lots of vegetables.
Vegetables provide nutrients essential for the health and maintenance of your body. They are also vitally important to the fresh tastes and delicious flavors of the Mediterranean Diet. Fill half your plate with vegetables at lunch and dinner.
2. Change the way you think about meat.
If you eat meat, have smalleramounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of pasta with diced prosciutto. As a main course, have smaller portions (3 ounces or less) of chicken or lean meat.
3. Enjoy some dairy products.
Eat Greek or plain yogurt, and try more modest amounts of a variety of cheeses.
4. Eat seafood twice a week.
Fish such as tuna, herring, salmon, and sardines are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar health benefits.
5. Cook a vegetarianmeal one night a week.
Build these meals around beans, whole grains, and vegetables, and heighten the flavor with herbs and spices. When one night feels comfortable, try two nights per week.
6. Use good fats.
Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.
7. Switch to whole grains.
Whole grains are naturally rich in many essential nutrients; their fuller, nuttier tast, and extra fiber keep you satisfied for hours. Cook traditionalMediterranean grains like bulgur, barley, farro and brown, black or red rice, and favor products made with whole grain flour.
8. For dessert, eat fresh fruit.
Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grape, and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.
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Before making significant changes in your diet, you should consult your healthcare provider. This is particularly true if you have diabetes. Your healthcare provider or registered dietitian nutritionist can help you determine how to adjust medication if necessary and safely make dietary changes. Click here to find a registered dietitian nutritionist near you.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
