Type 2 diabetes remains one of the world's fastest-rising health issues. The primary causes of diabetes is fueled by lifestyle variables like a poor diet, sedentary lifestyle, and stress. Yet studies indicate that the foods you eat may be a major key to reducing your risk. There is one pattern of eating that has caught a lot of attention recently and that is the Mediterranean diet.This diet is known to be a heart-healthy eating style based on the diets of nations bordering the Mediterranean Sea.
What Is the Mediterranean Diet?
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Bhumesh Tyagi, General Physician and Internal Medicine Specialist, Shardacare, Health City - Noida, explained that the Mediterranean diet is not a matter of counting calories or eliminating food groups. Rather, it's about whole, nutrient-dense foods like:
- Fruits and vegetables
- Whole grains
- Legumes and nuts
- Olive oil as the fat source
- Fish and lean protein in moderation
- Limited processed foods and red meat
“This balanced diet focuses on healthy fats, fibre, and antioxidants, all of which can help with improved blood sugar control and overall metabolic health,” Dr Tyagi added.
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Can Mediterranean Diet Be Useful Against Diabetes?
Research indicates that the Mediterranean diet has been found to enhance insulin sensitivity, decrease inflammation, and aid in weight loss, which are three major weapons against type 2 diabetes. High-fibre and healthy-fat diets also delay sugar absorption, resulting in more even blood sugar levels.
One large clinical trial, the Spanish PREDIMED study, discovered that individuals who ate the Mediterranean diet, specifically when supplemented with extra-virgin olive oil or nuts, had a much lower risk of developing type 2 diabetes than those on a low-fat diet.
Additional Benefits of Mediterranean Die
Dr Tyagi also highlighted that the Mediterranean diet not only lowers diabetes risk. It's also associated with:
- Reduced risk of heart disease and stroke
- Enhanced gut health
- Lower risk of certain cancers
- Improved brain function and reduced risk of dementia
These more extensive advantages make it an ongoing way of life as opposed to a temporary diet.
How to Start with Mediterranean Die
Starting with a Mediterranean-type eating pattern doesn't have to be daunting, shared Dr Gulati. A few simple modifications can have a significant impact. Here are some expert-approved ways:
- Use olive oil instead of butter when preparing food
- Eat whole grains such as oats, brown rice, or quinoa
- Include a serving of vegetables at each meal
- Munch on nuts or fruit rather than processed snacks
- Target fish at least two times a week
- Keep sugary beverages and red meat in check
Bottomline
There is no single diet that can fully prevent diabetes, but the Mediterranean diet is among the most studied and most effective strategies. Experts recommend that by emphasising whole foods, healthy fats, and plant nutrients, not only does it help manage blood sugar, but it also maintains long-term health and overall well-being.