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Mediterranean Diet for People with Diabetes

Mediterranean Diet for People with Diabetes

  By: Editors at DiabetesIQ  |  Published: February 28, 2022   
Published: February 28, 2022   

Mediterranean Diet for People with DiabetesMediterranean Diet for People with Diabetes
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Diets give you power in your fight with diabetes. Plain and simple. Medications, regardless of how advanced they are, can only do so much without the right diet support and once you realize that, you are already halfway to success in diabetes management. There are many diets out there and some are more suitable for people with diabetes than the others, but since diets are often intended to become part of your life and not just some activity to endure for a week or two, they should be enjoyable as well. One of such diets that has gained popularity among people with diabetes for being effective and delectable is Mediterranean diet.

Mediterranean diet focuses on proteins, non-starchy vegetables, and healthy fats. It also providing “good” cholesterol (HDL) and helps managing your heart health. This diet can be flexibly adjusted to cater to different purposes. For example, some variations of it include lots of foods high in carbs, such as bread and pasta, but they can be easily substituted with foods high in protein and unsaturated fat instead.

One of the complications of diabetes is that it can significantly affect the brain’s function, imposing a higher risk of cognitive impairment. According to multiple studies, a Mediterranean diet helps preserving brain health and even lowering risk of Alzheimer’s disease and dementia.

Mediterranean diet is often visually presented in the form of a nutritional pyramid that shows the number of servings each specific food should be consumed daily. To be effective for diabetics, Mediterranean diet includes vegetable such as tomatoes, squash, zucchinis, and carrots as they will supply you with slowly absorbed carbs, and also cabbage, cauliflower, and spinach, that are a good source of fiber, and sweet pepper because it’s a good source of Vitamin C. The diet also incorporates whole fruits, fish (salmon, tuna, cod, flounder, sea bass, hake, mackerel, and sardines), dairy products (milk, yogurt, and cheese), nuts (walnuts, hazelnuts, and almonds), lean meats, eggs, legumes (beans, lentils, and chickpeas), and lots of olive oil.

Mediterranean diet can definitely be enjoyed, considering the variety of foods you can eat. Here are a few delicious recipes that we love and that fit the Mediterranean diet.

Salmon Salad with Flax Seed Dressing

Interesting and easy diabetic-friendly recipe for a salmon salad with a piquant dressing that is not only tasty and healthy, but also great for your figure.

Tuna Salad

A simple everyday salad that is filling, diabetics-friendly, and a great source of omega-3 fatty acids.

Turkey Steak

Want to enjoy a steak, but want to eat healthy too? – Try this recipe for a delicious and diabetic-friendly turkey steak. It’s easy to cook and comes out just great. A wonderful dinner entrée for everyday or a special occasion!

Salmon Steak with Broccoli

A healthy and diabetic-friendly dinner entrée that is quick and easy to cook and tastes better than salmon you get in a restaurant!

Mango, Chicken, and Corn Salad

This diabetic-friendly salad is loaded with juicy chicken and creamy avocado. The tropical flavor of mango make this salad exceptionally delicious.

Tuna Steak

This diabetic-friendly recipe is for a delicious tuna steak that turns out to be very tender and juicy. This steak is perfect with salads, vegetables, and any side dishes. Serving it warm or cold makes it equally tasty.

Steak with Figs and Apples in Wine Sauce

This is a recipe for a diabetic-friendly main entrée bursting with flavor. – An amazing special occasion dish!

Beef Steak with Fried Cherry Tomatoes

In this tasty diabetic-friendly recipe, a beef steak is perfectly fried and baked and then topped with fried tomatoes.

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