Hi all! For today’s post, I will update you on the best international Mediterranean diet plan. After long hours of researching, I realized that Mediterranean diet is the best solution for diabetes and health problems due to malnutrition.
Mediterranean Diet Really Works, but How?
When you say ‘Mediterranean’, many nationalities will come to your mind: Greeks, Italians, French, Spanish, etc. The beautiful thing about these varying nationalities is that they all have different dietary choices, but they share some principles that will help you make your dietary program healthier.
According to Oldways, a nonprofit organization in Boston that works with the Harvard School of Public Health, there is a Mediterranean Diet Pyramid that can help everyone eat and live healthier. This pyramid that they developed suggests the consumption of fruits, whole grains, and vegetables the most. Next, they emphasize the importance of beans, nuts, and legumes. This pyramid also pays attention to the consumption of olive oil, since it is a very healthy fat preference (And it is super light and delicious too!).
According to what I found on Oldways’ research, seafood should be consumed each week, at least twice. Poultry and dairy products like cheese and yogurt should be consumed regularly but not too much. Meanwhile, red meat and certain sweets should be consumed the least, along with red wine, if desired. Oldways also highlights the importance of physical activity for a healthier living. After these results, I wondered more about this diet’s effect on diabetes. What I found was extremely surprising!
How Will It Affect the Diabetes?
Type 2 diabetes can often be led by being overweight. According to research, Mediterranean diet can help you reduce your risk of heart disease and Type 2 diabetes by preventing you from developing metabolic syndrome. This is due to the healthy choices of the Mediterranean diet, which will help you lose weight and be healthier. Prevention of diabetes is definitely a promise.
If you are already diabetic, it is not too late to be healthier, if you switch to the Mediterranean diet. According to American Diabetes Association’s nutrition guidance, Mediterranean diet is definitely a go! I researched a lot about the benefits of this diet, and I can assure you that scientifically, it is an all-time solution. First of all, your hemoglobin A1C levels will definitely benefit from this diet. What is the hemoglobin A1C level? Well, it is the measure of your blood sugar level, which means it is the main reason why you crave certain unhealthy foods.
To be sure of its benefits, I tried this diet for you for several months. It includes no processed food or unhealthy fats. At the end of these months, I felt better than ever! So, I will keep doing this diet; I hope you join me!
What Are You Going to Eat?
Now that you know the benefits of the Mediterranean diet, I will give you the main secret of the diet plan. Since the Mediterranean lifestyles vary a lot, you will have plenty of choices for your diet plan.
What is a Mediterranean diet?
You will be able to enrich your diet with all kinds of fruit, vegetable, and protein-high foods.
To give an example from my own experience, for one lunch, I tried Greek gyro; for another day, I was lost in the Spanish paella; later, I tried the Italian whole-grain pasta! I tried something new every day, and I can assure you I never felt this full and healthy with what I eat.
Now that you know the secret, let’s go into details! Below, I gave you an example Mediterranean Diet Plan for a day. I tried similar plans every day, and this one is my all-time favorite. This is an approved dietary plan by Oldways.
A Day with Mediterranean diet plan:
6 ounces of Greek yogurt topped with 1/3 cup strawberries and 1 teaspoon of unprocessed honey
1 slice of whole-grain toast with half mashed avocado
1 cup of Minestrone Soup
A cup of fresh greens and 2 slices of tomatoes
One whole-grain pita with 2 tablespoons hummus
Water with 1 lemon wedge
1 small orange
1/8 cup of raw almonds or 1/8 cup of peanuts
3-ounce salmon topped with 1 teaspoon tarragon and 1 teaspoon mustard over ½ cup couscous, ½ cup zucchini, and 4 spears asparagus
Salad with ½ cup of arugula, ½ cup of baby spinach, 1 tablespoon shaved Parmesan cheese, and 1 tablespoon vinaigrette dressing. (Don’t add any processed dressing since the dressings are high in calories)
Optional Healthy Choice for a Drink
5 fluid ounces red wine
½ cup of lemon sorbet or ½ cup of grapes
I hope you liked today’s post! I will keep you updated on more ways to live healthier. Until then, try the Mediterranean Diet!