Diabetes & The Mediterranean Diet

The American Diabetes Association estimates that 8 percent of all American adults have diabetes. In the last decade, diabetes rates have risen dramatically, according to the Obesity Society. Obesity, poor diet and sedentary lifestyle are the trio of factors that are fueling the current diabetes epidemic. Diabetes can lead to major health problems, including heart disease, vision problems and a shorter life span, the American Diabetes Association reports. The Mediterranean diet has the potential to reduce your risk of diabetes and help those already diagnosed with diabetes to manage their condition.

Background

The Mediterranean diet, the traditional eating pattern for such European countries as Italy, France and Greece, may be responsible for the fact that their rates of diabetes are lower than in America. The diet is rich in fruits, vegetables, grains, fish, nuts and olive oil. This eating pattern also tends to be low in red meat, packaged foods, and animal-derived fats such as lard and butter.

Obesity

According to the Science Daily website, the Mediterranean diet can reduce the risk of obesity, which is the primary risk factor for diabetes. Also, this diet may help prevent further weight gain for those who are already obese. Fruits and vegetables, a mainstay of the diet, appear to be behind the Mediterranean diet's ability to decrease obesity risk.

Risk

The Mediterranean diet combats weight gain and may also help those who are unable to lose weight decrease the risk of developing diabetes, according to "NBC News." NBC reports that a group of 400 at-risk adults who followed the Mediterranean diet had a lower chance of getting diabetes compared with those who followed a low-fat diet.

Diabetes Drugs

According to CNN.com, the Mediterranean diet can reduce the reliance on diabetes medications. CNN reports that 44 percent of adults recently diagnosed with Type 2 diabetes and put on a Mediterranean diet required diabetes medications after four years. On the other hand, those with Type 2 diabetes who followed a low-fat diet had a 7-in-10 chance of needing medication to control their diabetes.

Considerations

To incorporate the Mediterranean diet into your life, eat plenty of foods like poultry, extra-virgin olive oil, grains, fresh produce and nuts. Also, aim to strictly limit foods typical of a Western eating pattern like steak, processed foods and sugar. The Mayo Clinic recommends that an ideal Mediterranean diet should include vegetables, nuts, olive oil and whole grains at every meal. Fish and seafood should be eaten at least twice per week.