A Mediterranean Diet Can Help Improve Glucose Control

A Mediterranean Diet Can Help Improve Glucose Control

Contributed by: Fit4D Nutrition & Fitness Coach
Emily Mitchell, MS, RD, CSSD, CDE

How can it help improve my health and my blood glucose?

A Mediterranean diet is primarily plant-based and focuses on vegetables, fruits, whole grains, legumes, fish, and heart healthy fats. These are foods that help you feel full without too many calories, and contain a wealth of nutrients. Whole grains, legumes, and vegetables are high in fiber, which helps slow down the digestion of food and stabilize blood sugar, as well as being rich in phytochemicals and antioxidants such as vitamins C and E and beta-carotene. These nutrients support blood glucose control, help protect the insulin-producing cells in your pancreas, and reduce the risk of other diseases. Whole grains and legumes also contain vitamin B and several minerals that are important in producing energy in the cells.

A Mediterranean-style meal plan includes only small amounts of red meat, using primarily legumes, fish, and low fat dairy for good protein sources. This keeps your intake of dietary cholesterol and saturated fat low and helps to protect your heart.

The main sources of fat in a Mediterranean diet are olive oil, nuts and seeds, and fish. The oils and the nuts are excellent sources of monounsaturated fats, which help to increase your good cholesterol. Cold water fish (like salmon and sardines), walnuts, and flaxseed also provide omega-3 fatty acids, which reduce inflammation in the body and will lower insulin resistance and improve blood sugar control.

What are the keys to a Mediterranean Diet?

• Include at least 5 servings a day of a variety of vegetables.
• Include a small amount of fruit daily.
• Include whole grains and whole grain products daily.
• Include beans and legumes most days.
• Choose olive oil as your main cooking fat and include small amounts of nuts and seeds for flavor.
• Include 2-3 small servings of fish each week.
• Choose low fat or fat free dairy products.
• Limit or avoid red meat and sweets.
• A moderate amount of red wine (up to 5 ounces a day for women, up to 10 ounces a day for men) may be included by some. Please consult your health care provider before adding alcohol.

A truly "Mediterranean-style" diet is a pattern of good choices rather than any isolated food choice. For the full health benefits of the Mediterranean, be sure to include regular exercise and stress management as part of each day also.

Learn about other ways to add superfoods to your life. Your Fit4D™ Nutrition Coaches are here to support you and help create a meal plan which has your personal lifestyle, unique food likes and health in mind. Sign up for Fit4D Nutrition and Meal Planning Personalized Diabetes Coaching to get started today.