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Open the Gates of Mediterranean Diet to Control Your Diabetes

Mediterranean diet is also known as a diabetic diet. Because it has the potential to secure you from all type of diabetes by keeping your blood sugar under control, it can also reduce the risk of heart disease and different type of cancers. Usually, healthy diet used to contain a low amount of carbohydrates. But the Mediterranean diet gives you direct access to high carbohydrates food and dishes. There are many other information which you should know about this diet, and I am here to help you.

Things That Make Mediterranean Diet Effective

This diet plan has olive oil, nuts and different kind of seeds on the list. All of the mentioned foods are rich in monounsaturated fat. It is a key element to reduce belly fat. But you should be aware of the amount of food you are eating. If you do not eat the food in a proper portion, then the full diet plan is useless. This high carbohydrates diet plan is also known for its anti-inflammatory and anti-triglyceride property. Ultimately, fiber and antioxidants make it a good candidate for your diabetes control. Many scientific kinds of research have proven the effectiveness of this healthy food list to keep you away from blood pressure, metabolic syndrome, heart disease, and diabetes.

Behind Story of the High Carbohydrates Mediterranean Diet

The central origin place of this diet is from the Mediterranean region. People in that region are bound with this lifestyle. They used to lead their lives in this way. Most of them are free from all types of heart disease and diabetes. So for this reason, it was named the Mediterranean diet. Remarkable research was done on the Greek island of Crete to know the secret of their health and long life. The death rate of that area is seven times less than the European people. World Health Organization (WHO) has created a pyramid of the mediterranean diet with different kinds of physical movement and regular meals. You can follow this diet to control your glycemic rate. People all around the world are following this diet and getting a good result from it.

Some Additional Things to Follow With the Mediterranean Diet

Following a diet plan alone makes you feel so lonely and different. You should enjoy the diet with some company. It will make you energetic and motivate you to do more. Drink as much water as possible. An adult human should drink at least 8 glasses of water in a day. Besides, you should also do some exercise to get the best out of your diabetes-friendly diet. Eat plenty of fish and seafood at least twice a week.

Read Also: Everything that you must know about the low carb diet to succeed

There are no boundaries to enjoy cheese and yogurt. But it will be good if you stay away from red meat and refined sugar. Try to add green vegetables and different kind of fruits in your dishes as much as possible. This diet also gives you the opportunity to taste wine. But it is better to avoid them if you have heart or liver disease.

Risk of Diabetes and how to stay safe from them

The risk of diabetes is increasing day by day. One-third of the world population will be a victim of this disease within 2050. Many types of research are running to help people to fight with these circumstances. You have to control your blood pressure and cholesterol level to stay away from them. It is surprising that diabetes increases the risk of having a stroke more than people who do not have that. The first step to staying far from this kind of condition is to change your diet plan. Mediterranean diet is a recommended food chart which has the ability to vanish these black dots from your life.

Foods to Avoid During the Mediterranean Diet

There are some foods which are not suitable for your health when you are following the Mediterranean Diet. Added sugar is in the top of the avoid list. Soda, Ice-cream, and biscuit are all made of refined sugar which is unhealthy for your body. Foods with trans-fat and refined grains should also be ignored. Replace your soybean oil and canola oil with olive oil. Always try to stay away from processed foods as much as possible.

Foods You Can Eat During the Mediterranean Diet

There are lots of foods which you can enjoy during this high carbohydrates diet. Different countries offer a different kind of foods. It is mainly full of green fruits and low in animal meats. Vegetables like tomato, broccoli, spinach, cucumbers, etc. all are an essential member of this health club. Fruits, nuts and seeds, legumes, tubers, whole grains, fish and seafood, are also in the list. Eggs, olive oil, and other herbs and spices can be added in your health chart too.

What to Drink during the Mediterranean Diet

The liquid is an essential partner in your daily life. You have to choose your beverages carefully. The diet has a strict rule to drink at least eight glasses of water in a day. It also allows you to take one glass of wine in a day. It is better to avoid it if you have any alcoholism problem. Stay away from refined sugar beverages but don’t be sad. You can still drink coffee or tea anytime you want. If you can follow the following rules, then you can keep you safe from all types of diabetes.

One Week Simple Mediterranean diet plan for you

Saturday

Breakfast: Yogurt with Oats

Lunch: Vegetable Sandwich

Dinner: Olive oil dressed tuna oil and an Apple

Sunday

Breakfast: Oatmeal with raisins

Lunch: Olive oil dressed tuna oil

Dinner: Tomato Cheese Vegetable Salad

Monday

Breakfast: Omelet with vegetables

Lunch: Vegetable Sandwich

Dinner: Mediterranean lasagna

Tuesday

Breakfast: Yogurt with fruit mix

Lunch: Mediterranean lasagna

Dinner: Brown rice with broiled salmon

Wednesday

Breakfast: Eggs with vegetable

Lunch: Yogurt with Oats

Dinner: Grilled lamb and baked potato

Thursday

Breakfast: Oatmeal with raisins

Lunch: Vegetable Sandwich

Dinner: Mediterranean Pizza

Friday

Breakfast: Nuts and Fruits

Lunch: Mediterranean Pizza

Dinner: Grilled Chicken and baked potato