Will This Eating Plan Help You Lose Weight, Lower Blood Sugar Levels and Your Risk of Heart Disease?

Many studies show that a Mediterranean diet lowers heart disease. But recent studies are showing that it is also a super way to lose weight and therefore it may play a part in the prevention of Type 2 diabetes. According to an article published in Nutrition and Metabolism in Cardiovascular Disease, July, 2010... that would probably be a good plan for people with Type 2 diabetes.

Researchers in the Faculty of Health University of Canberra, the Department of Medicine University of Melbourne and St. Vincent's Hospital in Victoria, Australia looked at the diet of 27 study participants aged 47 to 77 who had Type 2 diabetes. The subjects were randomly assigned to either a Mediterranean diet, where they ate foods of their own choosing as long as they were in the Mediterranean diet plan, or their usual diets for the first 12 weeks. After 12 weeks the volunteers switched to the alternate diet. While eating the Mediterranean diet, volunteers showed a decrease in their hemoglobin A1C level, a test that measures and shows the level of blood sugar control over the past 120 days.

The ratio of plant to animal food improved and plasma lycopene and lutein/zeaxanthin increased. Lycopene, a substance related to vitamin A, is found in tomatoes and tomato sauce and is thought to play a role in lowering the risk of heart disease and certain types of cancer, including pancreatic cancer. According to one study published in 2006, it might lower the risk of Type 2 diabetes. Lutein and zeaxanthin are related to lycopene and might help to prevent cataracts, one of the complications of uncontrolled blood sugar levels.

When volunteers were eating the Mediterranean diet their plasma saturated and trans fatty acids decreased and their monounsaturated fatty acids increased. The saturated and trans fatty acids are the ones partly responsible for heart and blood vessel disease. The unsaturated fats are the healthful kind. The researchers in this concluded that blood sugar control and dietary quality was improved while patients followed the Mediterranean diet.

The Mediterranean diet bases all its meals on:

fruit
vegetables
whole grains,
olive oil
beans
nuts
legumes
seed
herbs and spices

People in Greece average nine servings per day of fruits and vegetables. Whole grain bread is eaten without butter or margarine, but plain or with olive oil. A moderate amount of wine is a controversial part of the Mediterranean diet, but grape juice can be substituted for wine.

Chef Jamie Oliver, on his mission to get the world eating healthy foods, suggests this recipe for Mediterranean chopped salad:

a small handful black olive
half a red onion
1 red chili
3 firm ripe tomatoes
a Romaine lettuce
a bunch of fresh basil,
extra virgin olive oil, balsamic vinegar, and freshly ground black pepper.

The principles of a Mediterranean-style diet... olive oil as the staple fat, the abundant use of fruits, vegetables, nuts, fish and other lean protein sources, and whole grains... are easy to adapt.

Obviously weight loss is important with a diagnosis of Type 2 diagnosis, but what is more important is the effect this style of eating has on blood sugar levels.

And now I would like you to claim you Free E-Book when you visit Answers to Your Questions

You will then have access to information diabetics have requested over recent months.

Beverleigh Piepers RN... the Diabetes Detective.
http://drugfreetype2diabetes.com/blog
Beverleigh Piepers is the author of this article. This article can be used for reprint on your website provided all the links in the article are complete and active. Copyright (c) 2010 - All Rights Reserved Worldwide