How to Prevent Diabetes With a Mediterranean Diet

Diabetes is a serious condition facing millions of Americans every year. The condition causes the body to stop processing sugar and can have numerous side effects. There are also a large number of people diagnosed as pre-diabetic, meaning that unless they change their diet and eating habits, they’ll develop the disease. One diet that some doctors believe can be helpful is the Mediterranean diet. An individual who follows the Mediterranean diet closely can prevent the onset or development of diabetes.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Red wine
• Fish
• Seafood
• Poultry
• Fruits
• Vegetables

Try This Diet

1. Reduce the amount of red meat you eat every day. Red meat is heavy and can increase your sugar levels because the meat sticks inside your intestines for long periods of time. Limiting your red meat intake can actually help lower your sugar levels.

2. Drink red wine with dinner, but limit the wine to two glasses or less per day. Red wine has been shown to help limit the blockage of the heart as well as increase circulation in the body. Diabetics frequently have problems with poor circulation, but the red wine helps prevent this.

3. Limit the amount of dairy products you eat every day including cheese, yogurt and milk. Dairy products are notoriously high in sugars and a glass of two percent milk can have up to 30 grams of sugar or more. Foods that are high in sugar will cause your body to increase its sugar levels, which is why they should be avoided.

4. Eat more fish, seafood and poultry by switching out these foods for your regular red meat. Leaner and healthier meats such as poultry and seafood are better for your body and can help you lose weight quickly. When you lose weight, you lower your risk for developing diabetes.

5. Increase the amount of fruits, vegetables and fiber that you eat with your meals and snack on throughout the day. Fruits and vegetables are high in natural sugars, but natural sugars can be absorbed and processed faster than those found in junk food.

Tips & Warnings

• Add to your diabetes prevention by exercising to lose some extra weight. Those who are considered obese or are more than 100 pounds overweight are more likely to develop diabetes.
• Don’t simply start on the diet without first checking with your doctor. Your doctor should approve all diets in advance to make sure you’re getting your proper amount of nutrients every day.

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