I am big believer of eating real foods. Anything that comes in a package, or has more than 4 ingredients generally doesn’t make the cut for me. As regular readers will know, I also focus on fresh, seasonal produce and good fats in the diet, to produce satiety (feelings of fullness) and to promote overall health.
This way of eating is certainly not new. If you were to categorise this way of eating in to a recognised “diet”, it would be called the Mediterranean diet. Features of this diet include hearty doses of olive oil, nuts and vegetables, as well as a focus on simply prepared seafood and chicken.
Study after study has conclusively shown the health benefits of eating a diet rich in these foods. In fact, the Mediterranean diet has been linked to a lower risk of heart attack and stroke, as well as the prevention of memory loss.
A new study has now uncovered that this diet may help reduce the risk of diabetes, and this is without the need to lose weight or to exercise.
So what makes this diet so amazing, and how can you join in the fun? Put the focus on eating green leafy and cruciferous vegetables, seeds, nuts and fish. It is thought that the nutrients in these foods can help fight inflammation and insulin resistance. According to the latest research, this discovery is a breakthrough because the results imply that these factors alone, and not exercise or weight loss (as previously thought), may be enough to keep diabetes at bay.
Below are a few suggestions to help you incorporate the Mediterranean way of eating into your diet:
- Snack on nuts and seeds
- Eat more grilled white fish
- Reduce red meat intake
- Reduce processed meat intake
- Dress salads in olive oil and fresh lemon juice (not store-bought dressings that are laden with sugar, salt and preservatives)
- Eat olives and marinated vegetables as an appetiser before a meal
- Drink red wine (one glass per day, if any).
While this way of eating is no diet ‘secret’, the health benefits are aplenty, and it is a simple and cost effective way of improving your health.
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