What Does the Mediterranean Diet Consist Of

When I discovered my blood sugar and cholesterol were out of control, my doctor gave me a food list and recommended the Mediterranean diet. I modified it slightly to be gluten free and low glycemic. 11 years later, I've stuck to it and so far it has worked well. The Mediterranean diet focuses on whole foods like whole grains, nuts, seeds, beans/legumes, good fats like avocado and olive oil, red meat once or twice a month in small amounts, eggs/cheese/poultry in small amounts, omega 3 rich fish like sardines and salmon, lots of non starchy vegetables especially leafy greens, fruit in moderation, herbs, spices, a glass of red wine per day, green tea, coffee and water. Processed foods like cookies, chips, packaged cereals, sugar, refined carbohydrates like white rice, white bread are all avoided Low glycemic whole grains include oats, brown rice, rye, barley, buckwheat, bulgur and quinoa. I stick with gluten free whole grains like oats, quinoa, corn and brown rice. Whole grains will still spike your blood sugar, so I eat them in very small amounts and mostly stick with oats and quinoa. Gone are the days of large bowls of chicken, broccoli, alfredo. Pasta replacements that I use now are zucchini and red lentil or quinoa noodles. Depending on the pasta shape I'm replacing, I either cut the zucchini or spiralize it with a spiralizer like this one on Amazon. Riced broccoli and cauliflower are also great alternatives to brown rice. These won't spike your blood sugar like brown rice will. Nuts include walnuts, almonds, cashews, hazelnuts, macademia nuts. Also eat 1 -2 brazil nuts per day to avoid selenium deficiency which could contribute to an underactive thyroid. Don't eat more than 2 though as overeating brazil nuts can lead to selenium poisoning. Seeds include pumpkin, sunflower, flax and chia. I get ground flaxseed and toss it into smoothies or on top of oatmeal. Beans and legumes include lentils, chickpeas, kidney, white and black beans and split peas. Healthy fats include olive oil, avocados and coconut oil. Make sure to find a good quality olive oil as some aren't pure and are just a mix of vegetable oil and olive oil. I use California Olive Oil. California blend, but there may be better options out there. Studies have actually shown the Mediterranean diet helps with weight loss, control blood sugar, protects the brain and heart and prevents cancer. Switching to the Mediterranean diet is more of a lifestyle change rather than a diet. Once you cut out packaged foods and switch to Mediterranean foods, you won't go back to your old way of eating. It's more time consuming, but you will feel better and have the energy to cook. Spending money on food that benefits your health is also a much better option than spending money on medication that doesn't provide the body with any nutrition. Challenge: Swap out one of your regular lunches that you eat for one of the Mediterranean lunch ideas at https://www.eatingwell.com/gallery/11435/mediterranean-diet-lunch-ideas-for-work/?slide=recipeId%3D251161#recipeId=251161. #ads Books on the Mediterranean Diet

References: https://www.everydayhealth.com/mediterranean-diet/scientific-health-benefits-mediterranean-diet/https://www.everydayhealth.com/mediterranean-diet/scientific-health-benefits-mediterranean-diet/ https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4222885/