What is a Mediterranean diet? It is a way of life rather than a style of eating. This type of lifestyle gained popularity because certain Mediterranean populations live longer when compared to other populations around the world. They also live healthier lives. The Mediterranean lifestyle is inspired by the seven Mediterranean region countries: France, Portugal, Italy, Spain, Greece, Malta, and Cyprus. The Mediterranean diet can be beneficial in blood sugar regulation for those living with diabetes.
Seven principles of a Mediterranean lifestyle include eating healthfully, spending time with friends and family, finding time to relax, laughing often, being productive, staying physically active, and enjoying the simple things in life such as reading a book under a tree. Being mindful of our health means being conscientious about what we feed our bodies and the thoughts we process in our minds. We can aim to include these practices into our daily routine.
The diet component of the Mediterranean lifestyle is known for its anti-inflammatory benefits which help decrease the risk of chronic diseases, prevent cognitive decline, and manage diabetes. It includes:
- Everyday: base each meal around these foods: vegetables, fruits, whole grains, olive oil, beans, nuts, legumes and seeds, herbs, and spices
- Often: at least twice each week: eat fish and seafood
- Weekly: moderate portions: eat poultry, eggs, cheese, and yogurt
- Less often: eat meats and sweets
- Olive oil is a strong component of the Mediterranean diet due to its antioxidant properties that help combat cell damage caused by bodily stress and help regenerate cells. Ideas for using olive oil with meals include drizzling it over your salad or mixing it into salad dressing, using it as an alternative for butter, and mixing it into soups.
- Often, meals are accompanied by a glass of red wine. Resveratrol is a potent antioxidant found in red wine that can help protect the lining of blood vessels in the heart. Food practices emphasize whole food items that are less processed, and no unhealthy snacks such as chips or candy. The main meal is eaten during the middle of the day (around 2:00pm), with a small portion size of meat, vegetables and olive oil in every meal, and fruit as dessert.
- A large part of the Mediterranean lifestyle is having an active life. Staying active helps us build a stronger sense of purpose, become more productive, and improve blood sugar regulation. When we stay active, our metabolism works more efficiently. Other positive effects include strengthening bones and muscles, boosting energy levels, and improving mood. Some fun ways to stay active can be as simple as dancing to your favorite music, taking the stairs, and riding a bike. Lastly, filling our lives with healthy habits means putting them into daily practice. Just like training for a marathon takes patience and practice, so does developing a healthy lifestyle. In doing so, we can allow ourselves to live our best and most optimal life.
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.