The Mediterranean way of eating includes whole grains, plenty of fruits and vegetables, lean proteins and healthy fats. Following this eating pattern also includes being physically active and enjoying meals with others. The basic principles of this eating pattern can apply to any cultural cuisine or foods.
Principles of the Mediterranean diet
- Base meals on vegetables, fruit and whole grains
- Include healthy fats
- Include lean protein, especially plant-based proteins
- Incorporate dairy in small amounts
- Choose overly processed foods and red meat less often
- Drink water
- Limit sweets, added sugars and sodium
Benefits of the Mediterranean diet
The Mediterranean eating pattern comes with many benefits for people living with diabetes!
Improved blood sugar management:
- Whole grains and vegetables provide fibre that lowers the effect of carbs on blood sugar. Lean protein and healthy fat also help minimize blood sugar response after meals.
Reduced risk of heart disease:
- Increasing fibre and healthy fats while reducing red meat help control blood cholesterol and blood pressure.
Reduced inflammation:
- Colourful fruits and vegetables contain compounds which can help reduce inflammation.
Potential weight loss:
- This depends on the type and quantity of foods you were eating before starting on this eating pattern.
Visit www.diabetes.ca for more healthy eating tips and recipes!