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Diabetes Diet: Eat the Mediterranean Way

Written by Lisa Jillanza

Studies are constantly being conducted to aid those living with type 2 diabetes, as it is becoming a rapidly increasing disease that many overweight people are being diagnosed with.

In a recent study it has been reported that eating a Mediterranean-style diet may help people with type 2 diabetes keep their disease under control without the help of drugs better than following a typical low-fat diet. In the past, people diagnosed with type 2 diabetes often turn to a classic, low-fat regimen, while others have opted for a higher-fat, Mediterranean-style diet filled with lots of olive oil, as well as vegetables, whole grains and fish and poultry.

According to WebMD.com, a new study from Italy shows that people with type 2 diabetes who ate a Mediterranean diet rich in vegetables and whole grains with at least 30% of daily calories from fat (mostly olive oil) were better able to manage their disease without diabetes medications than those who ate a low-fat diet with no more than 30% of calories from fat (with less than 10% coming from saturated fat choices).

The researchers studied groups of people who were following both of these types of diets and they found that after four years both groups had lost similar amounts of weight. But, only 44% of the Mediterranean dieters needed to take diabetes medication, as compared to 70% of the low-fat dieters.

The Mediterranean diet group achieved better glycemic (blood sugar) control and was less likely to require diabetes medications to bring their blood sugar to healthier levels. Those who followed the Mediterranean diet also experienced improvement in other heard disease risk factors.

One of the major benefits of the Mediterranean diet is that it is full of healthy foods and it doesn't recommend fat-reduced foods that are chock full of refined carbohydrates. The Mediterranean diet is also rich in vegetables and whole grains and low in red meat, which should be replaced with fish or poultry. Overall, the Mediterranean diet should consist of no more than 50% of daily calories from carbohydrates and no less than 30% of calories from fat.

To switch up your diet to be more Mediterranean add: fish, poultry, beans, walnuts and other nuts, sunflower and pumpkin seeds, fresh fruit, roasted vegetables, whole eggs, and olives.