{"id":6662,"date":"2024-02-03T19:22:14","date_gmt":"2024-02-03T13:52:14","guid":{"rendered":"https:\/\/www.diabetesasia.org\/magazine\/?p=6662"},"modified":"2024-11-20T11:04:34","modified_gmt":"2024-11-20T05:34:34","slug":"12-reasons-to-love-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/www.diabetesasia.org\/magazine\/12-reasons-to-love-the-mediterranean-diet\/","title":{"rendered":"12 Reasons to Love the Mediterranean Diet"},"content":{"rendered":"
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Medically Reviewed by\u00a0Kathleen M. Zelman,\u00a0RD,\u00a0LD,\u00a0MPH<\/a>\u00a0on August 02, 2023<\/span><\/span><\/div>\n<\/div>\n
12 Reasons to Love the Mediterranean Diet<\/div>\n
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1. Surprise! No Calorie Counting<\/h2>\n
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You won’t need a calculator for this meal plan. Instead of adding up numbers, you swap out bad fats for heart-healthy ones. Go for olive oil instead of butter. Try fish or poultry rather than red meat. Enjoy fresh fruit and skip sugary, fancy desserts.<\/p>\n

Eat your fill of flavorful veggies and beans. Nuts are good but<\/a> stick to a handful a day. You can have whole-grain bread and wine but in moderate amounts.<\/p>\n

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2. The Food Is Fresh<\/h2>\n
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You won’t need to roam the frozen food aisle or hit a fast-food drive-thru. The focus is on seasonal food made in simple, mouth-watering ways. Build a yummy salad from spinach, cucumbers, and tomatoes. Add in classic Greek ingredients like black olives and feta cheese with light salads. You can also whip up a colorful, veggie-filled batch of gazpacho for a heaping serving of veggies in a different way.<\/p>\n

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3. You Can Have Bread<\/h2>\n
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Look for a loaf made with whole grains. They contain more protein and minerals and are generally healthier than white flour bread. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).<\/p>\n

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4. Fat Isn’t Forbidden<\/h2>\n
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It would be best if you looked for the good kind. You’ll find it in nuts, olives, and olive oil. These fats (not the saturated and trans fats hidden in processed foods) add flavor and help fight diseases from diabetes to cancer. A simple pesto is a tasty way to get some into your diet.<\/p>\n

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5. The Menu Is Huge<\/h2>\n
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It’s more than just Greek and Italian cuisine. Look for recipes from Spain, Turkey, Morocco, and other countries. Choose foods that stick to the basics: light on red meat and whole-fat dairy, with lots of fresh fruits and veggies, olive oil, and whole grains.<\/p>\n

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