Ava Brooks, a licensed dietician, was not searching for another weight-loss fix when she first began investigating the Mediterranean diet.
She found it fascinating how it might help diabetics. “I wanted to know how the nutrient-dense foods in this diet might support improved blood sugar control,” she says.
Her results were amazing. “The Mediterranean diet stresses whole foods like fruits, vegetables, whole grains, nuts, and olive oil,” Ava notes. With a low glycaemic index, these meals produce less blood sugar increases than processed carbs.
Ava emphasises the part good fats play. She says, “Olive oil, avocado, and fatty fish like salmon offer unsaturated fats that improve insulin sensitivity and reduce inflammation.
” She also points out how the diet emphasises plant-based proteins such lentils and chickpeas, which over time help to steady blood sugar levels.
Ava calls Greek yoghurt served with fresh fruit and a drizzle of honey breakfast. “It’s a basic, satisfying meal that keeps you energised and supplies protein,” she says.
Lunch might be grilled chicken, olives, a strong salad with greens and a vinaigrette dressing.
Ava says that the Mediterranean diet distinguishes itself in part from others by being flexible. “It has nothing to do with limitation. It’s about moderation; you can savour a glass of red wine or a little piece of dark chocolate.
Her studies also revealed that this diet promotes heart health, a critical benefit for people with diabetes who are at higher risk for cardiovascular issues. Ava says, “better blood sugar control and a healthier heart: it’s a win-eat.”
Following the Mediterranean diet, Ava thinks people can control diabetes more successfully and yet enjoy good, filling meals. “Food is medicine,” she notes, “and the Mediterranean diet proves it can heal and nourish.”
