The Mediterranean diet is touted as one of the healthiest eating plans. Meals are plant-forward and based on whole foods, including vegetables, fruits, nuts, seeds, pulses (chickpeas, lentils, dry peas, and beans), whole grains, herbs, spices, and olive oil. The eating plan also includes moderate amounts of dairy foods (including yogurt), eggs, fish, and poultry. Small amounts of red meats and sweets can periodically be included, if you’d like.
But the Mediterranean diet is also part of the Mediterranean lifestyle. This lifestyle includes being physically active, enjoying meals with others, and drinking water. For those that drink alcohol, having wine in moderation can be part of the lifestyle, too.
Following a Mediterranean lifestyle may play a role in improving insulin sensitivity and reducing the risk of developing type 2 diabetes and obesity. Plus, eating a Mediterranean diet may help with keeping your eyes healthy—namely vegetables, fruits, fish, and olive oil—may curb the risk of diabetes-related retinopathy.
For cooking with staples of the Mediterranean diet, a well-stocked pantry is key. Along with plenty of herbs and spices, plan to stock these eight delicious diabetes-friendly and nutrient-rich foods.
1. Extra-virgin olive oil
Using polyphenol-rich extra-virgin olive oil daily may improve metabolic control in people with overweight and type 2 diabetes. Swap in olive oil in place over other fats like butter or other oils.
- Drizzle onto foods, like hummus or cooked vegetables, just before serving.
- Swap it in place of butter when mashing potatoes or scrambling eggs.
2. In-shell pistachios
Pistachios are a great plant-based protein. Plus, they may play a role in reduction of fasting blood glucose and are delicious.
- Snack on them. Cracking open pistachio shells may slow you down during snack time—and the empty shells can act as a visual cue to help you eat mindfully.
- Sprinkle pistachios onto salads, soups, and stews for contrasting color and crunch.
3. Tomatoes (can, carton, or jar)
Diced or crushed tomatoes, tomato sauce, and other tomato products, like marinara sauce, all provide lycopene. This naturally occurring pigment makes tomatoes red and may contribute to protection against diabetes and obesity.
- Add marinara sauce on eggplant or other vegetables during roasting.
- Make a big pot of tomatoey veggie chili or Cajun grains for a gathering—or for enjoying over several days.
4. Dry lentils
Compared to eating starchy foods like pasta, lentils seem to help lower post-meal blood glucose and insulin response.
- Try lentils in place of ground beef, like in zesty taco filling or comforting sloppy joes.
- Prepare these pulses in an instant pot for a satisfying breakfast or brunch paired with spinach and poached eggs.
5. Chickpeas (can or carton)
As part of a nutrient-rich, wholesome eating plan, research finds chickpeas may make it easier to manage your blood glucose thanks in part to their high fiber, protein, and low starch digestibility.
- Whirl these pulses into a classic or a simple Italian-inspired twist hummus.
- Roast and spice them up for snacking or for sprinkling onto salads or soups.
6. Bulgur wheat
Eating more whole grains, in general, is associated with a lower risk of developing type 2 diabetes, including insulin resistance, glucose regulation, and obesity.
- Soak bulgur and enjoy in traditional or chickpea-accented tabbouleh salad. (Hint: Bulgur wheat is steamed, cracked, and dried, so it only requires rehydrating, not lengthy cooking.)
- Craft an appealing appetizer of bulgur, mint, and tomatoes on cucumber.
7. Tahini (sesame seed paste)
Studies have found that consuming sesame products, including tahini, could have a beneficial effect on fasting blood glucose and A1C1 levels.
- Puree a gorgeous dip featuring tahini, roasted beets, and Greek yogurt.
- Whisk a lemony-tahini dressing for a leafy salad, falafel sandwich, or a grain or pasta bowl.
8. Balsamic vinegar
Due to its bioactive compounds and impact on the digestion process, balsamic vinegar may improve glycemic response to carb-rich meals.
- Sprinkle onto roasted veggies or grilled fruits before serving
- Use it along with broth in a stew recipe.
