The Mediterranean- Style eating pattern has many health benefits. 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 sometimes be included, if you’d like.
But the Mediterranean-Style eating pattern diet is also part of the Mediterranean lifestyle. This lifestyle includes being physically active, enjoying meals with others, and drinking water.
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-Style eating pattern may help with keeping your eyes healthy—namely vegetables, fruits, fish, and olive oil—may lower the risk of diabetes-related retinopathy.
For cooking with basic ingredients of the Mediterranean-Style eating pattern diet, a well-stocked pantry is key. Along with plenty of herbs and spices, plan to keep these eight delicious diabetes-friendly and nutrient-rich foods.
1. Extra-virgin olive oil
Using extra-virgin olive oil every day may help improve blood glucose (blood sugar) and overall health in people with overweight or type 2 diabetes. Try using olive oil instead of butter or other fats when cooking or preparing meals.
- 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 lowering fasting blood glucose (blood sugar) and they 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 reminder to help you eat mindfully.
- Sprinkle pistachios onto salads, fish, and stews to add 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 cabbage steak pizza for a gathering—or for enjoying over several days.
4. Dry lentils
Compared to eating carb foods like pasta, lentils seem to help lower after 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 this Pakistani dish.
5. Chickpeas (can or carton)
As part of a nutrient-rich eating plan, research finds chickpeas may make it easier to manage your blood glucose because they are high in fiber and protein.
- Blend into a simple Curried Roasted Beet Hummus.
- Roast and spice them 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.)
- Make a tasty appetizer of bulgur, mint, and tomatoes on cucumber.
7. Tahini (sesame seed paste) Studies suggest that foods made with sesame, such as tahini, may help improve blood sugar management. Eating tahini may help lower both fasting blood sugar and A1C, which is a measure of average blood sugar over time.
- Puree a colorful dip using tahini, roasted beets, and Greek yogurt.
- Mix a lemony-tahini dressing for a leafy salad, falafel sandwich.
8. Balsamic vinegar
Adding balsamic vinegar to a meal may help keep blood glucose levels steadier after eating foods that contain carbohydrates.
- Sprinkle onto roasted veggies or grilled fruits before serving
- Use it along with broth in a stew recipe.
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