The Mediterranean Diet helps to protect the aging brain and lowers the risk of heart disease. But, a new study has now found that the Mediterranean Diet can reduce the risk of type 2 diabetes more than previously thought.
What is Type 2 Diabetes?
Type 2 diabetes is most common in the United States as well as around the world.
It can contribute to certain complications and poor health outcomes such as nerve damage, kidney problems, and heart conditions.
However, certain risk factors can increase someone’s chances of developing the condition, including obesity and a sedentary lifestyle. And sometimes can also result in fatty liver.
Researchers are still working to fully understand the risk factors for type 2 diabetes and how people can best decrease their risk by making lifestyle changes.
What is a Mediterranean Diet?
A diet that includes an average of 2,000 calories per day, researchers defined it as:
- 2 to 3 tablespoons of olive oil.
- Five servings of vegetables (75g each).
- Two to three servings of fruits (150g each).
- Five servings of cereal products (between 30-120 g each depending on the specific product).
And a maximum of:
- One medium potato.
- One serving of milk (250 mL).
- Two glasses of red wine (150 mL each).
Weekly recommendations included:
- Six servings of Greek low-fat yogurts (170 g each).
- One to three servings of poultry (100 g each).
- At least five servings of nuts (35 g each).
- At least three servings of legumes (75 g each).
- At least three servings of fish (150 g each).
And a maximum of:
- Four servings of cheese (40 g each).
- One serving of red meat (100 g).
- Five eggs.
How can the Mediterranean Diet reduce the risk of type 2 diabetes?
Mediterranean diet is associated with an approximate decrease of 11% of the risk of type 2 diabetes.
To follow the Mediterranean Diet, you must focus on consuming fresh, whole foods such as vegetables, fruits, beans, nuts, seeds, whole grains, and fresh herbs and spices. Incorporate high-quality sources of protein, such as grass-fed meat, poultry, eggs, and dairy, and fish and seafood from the sea or ocean.
Use fresh extra virgin olive oil as your primary fat source, and consume wine and moonshine in moderation. Bitter greens are also an essential part of the Mediterranean diet and can be incorporated into salads or cooked dishes. By following these guidelines and minimizing processed foods, you can reap the benefits of this heart-healthy, anti-inflammatory diet.
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