A Mediterranean diet could reduce the risk for Type 2 diabetes.

The Mediterranean Diet is a way of eating based on the traditional foods and drinks of the countries surrounding the Mediterranean Sea including Italy, France, Greece and Spain.

It includes unprocessed plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts, plenty of olive oil and a glass of wine with a meal and is often regarded as one of the healthiest of diets.

Bread is an important part of the diet throughout the Mediterranean region, and is eaten plain or dipped in olive oil — not with butter or margarine, which contain saturated fats or trans-fats.

Although fat consumption is high, the prevalence of hypertension, cardiovascular disease, obesity, cancer and diabetes has always been significantly lower in Mediterranean countries.

Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat, but most of the fat is healthy. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful of plain nuts a day.

The Mediterranean diet is healthy because 

• butter is replaced with healthy fats, such as olive oil. 25% to 35% of calorie intake consists of fat. Saturated fat makes up no more than 8% of calorie intake.
• foods are flavoured with herbs and spices  instead of salt.
• red meat is recommended only a few times a month.
• fish and poultry  are included at least twice a week.
• a little red wine is included along with the meal (optional).

Meals are prepared and eaten together with family and friends. 
Physical activity is considered important .

Foods you can choose from

Vegetables:  Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. 

Fruits:   Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Nuts and Seeds:   Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.

Legumes:   Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

 

Tubers:   Potatoes, sweet potatoes, turnips, yams…

Whole Grains:   Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta.

Fish and Seafood:   Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

Poultry:   Chicken, duck, turkey and more.

Eggs: Chicken, quail and duck eggs.

Dairy:   Cheese, yogurt, Greek yogurt. 

Herbs and Spices:  Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats:   Extra virgin olive oil, olives, avocados and avocado oil

Evidence of health benefits …

Eating more legumes such as peas, chick peas, lentils, alfafa and beans helps improve glycaemic control in people with Type 2 diabetes, as well as lowers the risk of developing coronary heart disease. – (Scientists from the University of Toronto)

Certain dietary patterns that include vegetables, nuts,  and monounsaturated fatty acids keep the heart healthy. – ( Researchers at McMaster University)

The traditional Mediterranean diet can help protect people from Type 2 diabetes. – (A study published by the BMJ7)

The combination of foods in the Mediterranean diet lowers the risk of heart attack and cardiovascular-related death much more than a strictly low-fat diet does. – ( A study published in the American Journal of Medicine)

Researchers have suggested that the diet could also help to slow the aging process.

A Mediterranean diet enhanced with additional portions of antioxidant-rich extra virgin olive oil or mixed nuts could protect cognitive functioning in older adults-  (Researchers in Spain)

Researchers suggest that keeping to the diet can cut the risk of endometrial cancer in women by more than half.