The role of diet in preventing and treating Type 2 diabetes cannot be understated. Medicine has its role in treatments, and when taken as directed under a doctor’s supervision, it may be necessary to maintain your personal condition. Yet time and time again, the power of foods have shown to be just as effective – and oftentimes more effective – than modern medicine in maintaining natural health.
The Mediterranean diet – one that is…
- rich in lean protein,
- whole grains, and
has been long-studied for its health benefits for all populations, and it seems to be the most effective treatment for Type 2 diabetes, as well. It should come as no surprise, seeing as how the foods eaten in a Mediterranean diet turn out to be the ones proven to be good for lowering blood sugar levels in individual studies, including…
- fatty fish,
- lean meats,
- whole grains, and
- lots of fresh vegetables.
In one recent study, researchers in Europe compared the effectiveness of the low-fat diet prescribed to Type 2 diabetics by mainstream doctors against the Mediterranean-style (MED) diet commonly eaten by cultures around the world. The main difference in the diets is the low-fat diet focused on just that, being low in overall fat intake, while the MED diet was rich in good fats – fatty fish, olive oil, and nuts.
The results of this long-term, randomized study blew the low-fat diets out of the water with the effectiveness of the MED diet. The MED diet dramatically improved conditions of those living with Type 2 diabetes and, in some cases, it even eliminated the need for individuals to continue taking their medications. No such benefits were recorded with confidence from the low-fat diets.
Another study conducted by the British Medical Journal examined about 14,000 Spanish individuals over a 5-year period. Comparing those who ate a MED diet naturally and those who didn’t, researchers found those consuming a natural MED diet reduced their risk of developing Type 2 diabetes by a whopping 83%.
The results are loud and clear – a Mediterranean-style diet both reduces the risk of developing Type 2 diabetes and treats it naturally and powerfully.
So how do you do it? It’s easy. A Mediterranean-style diet doesn’t mean you have to eat only foods found in the Mediterranean like olives or lentils, but rather eating foods rich in healthy fats, lean proteins, and lots of fresh nutrients. Food groups should contain olive oil, fresh colorful vegetables, fresh seasonal fruits, nuts, whole grains, and fish – and should limit consumption of meat, sugar, and dairy products.
In fact, the Mayo Clinic suggests following the recommended MED diet along with plenty of exercise and communal dining for maximum benefits. Keep moving, eat with loved ones, and eat well. That’s a regimen most of us should find beneficial for both body and soul.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.