Is the Mediterranean Diet Best for Diabetes?

The Mediterranean diet— which gets its name from the traditional eating and cooking patterns of people in countries bordering the Mediterranean Sea — has long been studied for its heart health benefits. But research suggests this approach can also offer specific advantages for people living withtype 2 diabetes。Among them:improved blood sugar, weight loss, and satisfying and flavorful ingredients.

RELATED:8地中海饮食的科学健康益处

How a Mediterranean Diet May Help You Manage Type 2 Diabetes

Overall, theMediterranean dietoffers more of the foods your body needs, such as vegetables, whole grains, andhealthy fats， 和less of what it doesn’t, including red meat, refined糖类s和含糖票价，说Nicole M. Bereolos, PhD, MPH是达拉斯的认证糖尿病护理和教育专家（CDCE）。

过去research published in theAmerican Journal of Clinical Nutrition, scientists in the United Kingdom compared theMediterranean diet和vegetarian,vegan,low-carbohydrate， 高的-protein， 高的-纤维， 和低血糖指数diets, and found that the Mediterranean diet came out on top. Study participants following Mediterranean, low-glycemic index, low-糖类，高蛋白饮食都经历了更好的血糖控制，正如他们的降低A1Cscores. (A1Cis a measure of average blood sugar levels over a three-month period.) But people following the Mediterranean diet saw significant additional benefits — they lost the most weight and saw improved cardiovascular health, including bettercholesterol levels。

“地中海饮食富含水果和蔬菜，并使用全谷物和lean protein, such as fish, as well asolive oil和nuts as the sources of fat," says医学博士Betul Hatipoglu，an endocrinologist with University Hospitals in Cleveland. "These healthy choices make the diet very rich in monounsaturated fat and纤维， 和both have been known tolower cholesterol和blood sugar in people withdiabetes。”

这就是为什么地中海饮食被称为一种心脏健康的饮食方式。“在糖尿病中，这全都是关于降低患有的风险complications from the disease,” says Sharon Movsas, a registered dietitian with Montefiore Health System in the Bronx, New York. “One of the leading complications is心血管疾病, including心脏病和strokes,” she says. If that wasn’t enough, diabetes also often comes withhigh blood pressure和cholesterol, both factors that increases the心脏病的风险。

A Mediterranean diet protects the heart by lowering and控制血压和cholesterol levels。According to astudy published in February 2017 inAtherosclerosis, eating an olive oil-rich Mediterranean diet for 1.5 years improved arterial blood flow better than a standard low-fat diet in people with type 2 diabetes andprediabetes。That improvement in arterial function can help slow the development ofatherosclerosis，或在动脉墙中堆积的斑块。其他研究indicates that the anti-inflammatory andantioxidantproperties of the diet reduces odds of having a cardiovascular event (like a heart attack) by up to 30 percent.

The Mediterranean diet furthermore allowsred wine, fat-free or low-fat dairy (such as yogurt),蛋， 和lean meat all in moderation, says the Everyday Health nutritionistKelly Kennedy, RD。Flavoring food with herbs and spices instead ofsaltis also encouraged. “It typically replaces saturated and trans fats with unsaturated fats, and this might explain the positive effect oninsulin肯尼迪说。研究还表明，通常是地中海饮食中通常包含的食物中的多酚（抗氧化剂植物化合物）的高浓度，可以有助于减少降低insulin resistance，per a评论于2017年8月发表在Oxidative Medicine and Cellular Longevity。

RELATED:10种抗氧化剂的食物

How a Mediterranean Style of Eating May Help Prevent Type 2 Diabetes

It’s not just people who have diabetes who benefit from this style of eating. Those who are at risk for the disease (like those managing metabolic syndrome), may reduce their odds of developing diabetes by 23 percent, concluded asystematic review and meta-analysis published in August 2015 inBMJ Open。地中海饮食也优于low-fat diets for blood sugar control, the researchers reported.

One of the misconceptions about the Mediterranean diet stems from the word “diet” in its name. “This is a way of eating, approaching food, and making a lifestyle change. It’s not something that people do for six months and be done,” says Bereolos. In fact, it appears to be just as good as other diets, like low-fat, low-carb, and the American Diabetes Association diet for long-term (greater than one year) weight loss, according to areview of randomized clinical trials published in April 2016 inThe American Journal of Medicine。

Committing to the change is worth it. In addition to being associated with a lowerrisk of diabetes, following the eating plan is also linked to a lower risk of overall mortality, certain癌症， 和diseases likeAlzheimer’s和Parkinson’s, notes areview published in January 2018 in theEuropean Journal of Clinical Nutrition。

RELATED:Mediterranean Diet Tied to a 30 Percent Reduced Diabetes Risk in Women

Complete Food List: Diabetes-Friendly Mediterranean Diet Foods to Eat and Avoid

Switching to a Mediterranean diet isn’t as radical or complicated as it might sound — and, though we wouldn't discourage you from visiting, you don’t have to move to southern Europe to adopt the region’s eating style. Like many健康饮食, it starts with choosing freshfruits和vegetableswhenever you can, and using lean蛋白质来源such as fish, skinless鸡， 和legumes rather than red meat, says Dr. Hatipoglu.

在厨房里用一些钉书钉来帮助您进行过渡。正如肯尼迪所说：“地中海饮食的关键在于它的强调很少加工食品。”Here's a shopping list to help you stock up:

在地中海饮食上吃的食物

Whole grains

• Brown白饭
• Barley
• 藜麦
• Bulgur
• Farro
• Buckwheat
• Wheatberries
• Whole-grain bread, rolls, tortillas, and pasta

Nuts, seeds, beans, and legumes

• Almonds
• 核桃
• Pistachios
• 腰果
• Sunflower seeds
• 芝麻籽
• 豆（肾脏豆，白豆，Cannellini豆）
• Chickpeas
• Lentils
• 豌豆
• Peanuts

蔬菜

• Avocados
• 柿子椒
• Brussels sprouts
• Asparagus
• Tomatoes
• Leafy greens (spinach, lettuce,羽衣甘蓝，扎拉）
• Broccoli
• Cabbage
• Cucumbers
• Eggplants
• Leeks
• Artichoke
• 甜菜
• Carrots
• 芹菜
• Fennel
• 萝卜
• Onions
• 夏南瓜

Fruits

• 瓜
• 无花果
• 日期
• Grapes
• 石榴
• Citrus fruits (oranges, lemons,grapefruit)
• Berries(raspberries,blueberries, blackberries)
• 苹果

健康的脂肪

• Olives
• Olive oil

Drinks

• 水
• Coffee
• Tea
• Wine (in moderation)

鲜鱼和海鲜

• 三文鱼
• Sardines
• Halibut
• 虾
• Mussels
• Albacore tuna
• Trout
• 鲭鱼
• 鲱鱼

健康的乳制品，蛋， 和poultry

• 减少脂肪奶酪
• Low-fat or nonfat yogurt
• 低脂或非脂肪牛奶
• 蛋
• Poultry (chicken, turkey, etc.)

Herbs and spices

• Basil
• Garlic
• Cumin
• Cloves
• Cinnamon
• Chili powder
• Saffron
• Mint
• Ginger
• Oregano
• Nutmeg
• Rosemary

Foods to Limit on the Mediterranean Diet

• Beef
• 羊肉
• Pork
• Burgers
• 黄油
• Sweets (cakes, cookies, candy)

食物要避免地中海饮食

• Processed meats (hot dogs, sausage, deli meat, chicken nuggets)
• 极端主义者-加工食品(chips, muffins, sugary cereals)
• Fast food
• Soda and other sweetened drinks

RELATED:13个糖尿病患者的快速零食

糖尿病友好型地中海饮食的7天餐计划

Here are some basic meal ideas that fit in a diabetes and Mediterranean diet, in part courtesy of Bereolos and Movsas.

DAY 1

BreakfastGreek yogurt topped with slicedalmonds和raspberries

Lunch绿色沙拉配上鹰嘴豆，quinoa，还有一个煮鸡蛋，撒上醋。

Snack核桃和a sliced pear

DinnerWhole grain pasta with ground turkey, broccoli, and mushroom sauce

Dessert小无花果杆

DAY 2

BreakfastVeggie omelet with cheese

LunchLentil soup with side salad topped with olive oil and lemon

SnackSlice of whole-grain bread topped with ricotta and a sliced fig

DinnerRoasted chicken with zucchini and farro

DessertGrilled peach

DAY 3

BreakfastMuesli with berries

Lunch素食辣椒和全麦饼干

SnackHummus and sliced vegetables

Dinner三文鱼和orzo and Brussels sprouts

Dessert水果洒的冰糕nuts

DAY 4

BreakfastSlice of veggie frittata with fruit

Lunch全麦皮塔饼，鹰嘴豆泥，切碎的蔬菜和橄榄

SnackA container of low-fat yogurt

Dinner虾和artichokes and olives

DessertA few candied walnuts

DAY 5

Breakfast芝士和新鲜水果的全颗粒吐司片

LunchGreen salad topped with roasted squash, pumpkin seeds, and salmon

SnackMixed nuts

DinnerSauteed kale with cannellini beans (aka beans and greens)

DessertBerries with a dollop of Greek yogurt

DAY 6

Breakfastshakshuka（用辣番茄酱煮熟的鸡蛋）

Lunch鹰嘴豆，藜麦和素食碗

SnackSunflower seeds

Dinner羊肉和potatoes and green beans

DessertPoached pear

DAY 7

Breakfast酸奶配水果和低脂，低糖格兰诺拉麦片

LunchAvocado whole grain toast with pumpkin seeds and a dash of lemon juice on top

SnackRoasted chickpeas

DinnerHalibut with sautéed spinach and ratatouille

DessertFig stuffed with ricotta

RELATED:A Complete Mediterranean Diet Food List and 14-Day Meal Plan

Where to Find Diabetes-Friendly Mediterranean Diet Recipes

不难找到符合地中海饮食的食谱。这是一些杰出的饮食灵感资源。

American Diabetes Association (ADA)

Check out the ADA’sDiabetes Food Hub。Movsas喜欢此网站，因为它可以帮助您提前计划餐点 - 成功的秘诀。您可以根据自己的需求（一顿素食，预算友好）搜索，您将获得适合的食谱清单。它还将帮助您创建购物清单。

Cookbooks

浏览食谱是学习新技能，了解烹饪风格并激发食欲的好方法。尝试The Mediterranean Diet Cookbook for Beginners由Elena Parvantes，RDN或地中海破折号饮食食谱by Abbie Gellman, RD, CDN, or地中海糖尿病食谱艾米·里奥洛（Amy Riolo）。

Blogs

尝试out new culinary skills, get step-by-step instructions, and sign up for meal plans through blogs like地中海菜。

RELATED:11 Easy Mediterranean Diet Recipes for Beginners

5个专家技巧，用于管理糖尿病的地中海饮食

Even though the Mediterranean diet is inherently healthy for peoplemanaging type 2 diabetes, you’ll still need to watch your carbs. Here are some quick tips to keep in mind overall as you make the switch.

1. Watch the Legumes

“Beans, peas, chickpeas, and lentils all have phenomenal nutrients and fiber, but fundamentally, they’re still a carbohydrate, and that will affect your blood sugar,” says Bereolos. That does not mean you should actively avoid them, but be aware of the amount of carbs they’re contributing to your diet, especially if you’re taking insulin.

2. Talk to Your Doctor About Alcohol

适度的酒精，尤其是红酒，在地中海饮食中允许使用。但这并不意味着它适合您和您的健康。Bereolos说：“向您的医生询问酒精以及与您要服用的药物的可能相互作用。”

3. Make Small Changes to Your Plate

A registered dietitian or a CDCES can help you develop a strategy for making a Mediterranean eating plan work for your food preferences and lifestyle. “I encourage people to be as honest as they can with their healthcare team — that’s the only way you’ll be able to get the information you need,” says Bereolos. For example, if you’ve been eating a fast-food breakfast five days a week, tell your provider. “We will work with where you’re at and help you make a change that works for you,” she says.

4. Keep in Mind That Portion Size Still Matters

Movsas说，糖尿病的体重管理对于控制血糖，血压和胆固醇很重要。因此，即使您正在吃健康食品，“部分都很重要。过量的卡路里可能来自暴饮暴食，例如橄榄油，全谷物和豆类。”她说。在1汤匙的olive oil(120 calories, 0 grams [g] carbs) or stick with a half cup ofbrown rice(119 calories, 25 g carbs) rather than eating unlimited amounts.

5. Know the Meaning of ‘Occasional’

红肉(甚至一些你最喜欢的处理foods) is still an option when you go Mediterranean, but these foods are to be eaten “on occasion.” “My definition of ‘occasion’ is not three or four times per week. It’s one to two times per month,” says Bereolos. If you eat more in the beginning — that’s okay. She doesn’t want you to feel guilty or regretful, just move forward and take steps toward the goal of eating in a more Mediterranean way.

关于预防糖尿病和管理的地中海的摘要

Begin to mesh the Mediterranean diet into your life — swapping high-fat meats for beans, lentils, and fish, adding more fruits and vegetables to your plate, andmaking most of your grains whole- 您应该看到糖尿病控制和健康状况的重大改善。

Additional reporting byDiana Rodriguez。