Every year for 3 years, the Mediterranean diet has won the first place in the annual ranking of the best diets because of its many health benefits. Composed of fresh fruits and vegetables, whole grains, olive oil and fatty fish, it is indeed recognized for for the prevention of cardiovascular diseases, but also for the prevention of osteoporosis or depression.
But one of the primary benefits of this diet is that it helps prevent diabetes. As a recent study by the Brigham and Women’s Hospital, Boston, che diet rich in fiber and low in carbohydrates allows reduce the risk of developing type 2 diabetes by 30%.
To reach this conclusion, the researchers reviewed the medical records of more than 25,000 participants in the Women’s Health Study, a study that followed female health professionals for more than 20 years. They report that women who follow a diet similar to the Mediterranean diet (including women who are overweight or who suffer from obesity) have a 30% lower rate of type 2 diabetes than women who do not follow this diet.
Mediterranean diet: what’s more?
Lots of fruit and vegetables, whole grains, pulses, nuts, olive oil, fish, poultry… in short, the least processed foods possible, very rich in antioxidants and fatty acids essentials (Omega-3 and Omega-6) provide protective compounds (flavonoids, vitamins, fibres, etc.). To get you started, here is how to compose your weekly menus:
- Seasonal vegetables at every meal that fill half the plate
- No red meat but poultry twice a week
- Fish 3 to 4 times a week, including oily fish (mackerel, sardines)
- Whole grains and legumes at least once a day
- Goat and sheep dairy rather than cow’s milk
- No sweet desserts but fruit at all meals
- Nuts (oleaginous) at least once a day
- Olive oil with all meals and a glass of red wine from time to time.
Read also :
- Covid-19: an immune signature for diabetic parents
- Mediterranean diet: 10 tips for getting started
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- 8 quick recipes with a can of sardines
