We all heard of benefits of the healthy yet surely delicious Mediterranean diet, but a few are aware of its ability to control insulin sensitivity and worth awaiting results for diabetes. Inspired back in the 1940’s to 50’s from the dietary patterns followed in Greece, Spain and southern Italy.

Mediterranean diet has long been associated with healthy living, according to a study, people who followed a Mediterranean diet had a 30% lower risk of heart disease and stroke.

What does a Mediterranean Diet includes?

The Mediterranean dietary pattern consists of:

  1. Daily Consumption:

· Non-refined cereals (whole grain bread, pasta, brown rice, etc.)

· Vegetables (2–3 servings)

· Fruits (6 servings)

· Olive oil (main lipid)

· Dairy product (1–2 servings)

  1. Weekly Consumption:

· Fish (4–5 servings)

· Poultry (3–4 servings)

· Pulses, olives and nuts (3 servings)

· Potatoes, eggs and sweets (3–4 servings)

  1. Monthly Consumption:

· Red meat and meat products (4–5 servings)

Along with moderate consumption of red wine (1–2 glasses per day), herbs instead of salt and a high monounsaturated fat ratio.

How does Mediterranean Diet work on Diabetes?

Adherence to Mediterranean diet is modestly associated with a better insulin sensitivity, lower levels of total cholesterol and lower levels of systolic blood pressure in overweight and obese subjects. This diet helps you stay away from heart conditions, Alzheimer’s, Parkinson’s and other chronic conditions.

The diet in itself provides your body with the essential nutrients and the minerals that are needed for proper functioning of the human body. It also help fights inflammation, insulin resistance and in breaking down glucose for the body and making ready absorbable.


A complete diet in its own, you can relish on the different flavours and choose a healthier way of living, it may not reverse diabetes for you but certainly help with preventing it and managing it better.