If youre diagnosed with T2 diabetes, your Dr may tell you to lose weight. New research identifies the best way to do it: Eat the Mediterranean way.
In the study, 215 overweight people with diabetes followed either a classic, low-fat regimen (based on the American Heart Association guidelines) or a higher-fat, Mediterranean-style diet (lots of olive oil, as well as vegetables, whole grains, and fish and poultry).
After 4 years, both groups had lost similar amounts of weight—but only 44 percent of the Mediterranean-style eaters needed diabetic drugs, compared with 70 percent of the low-fat dieters.
The benefits come partly because a Mediterranean-style diet is full of healthy foods and partly because it doesnt rely on fat-reduced foods high in refined carbs. To help your blood sugar:
EAT LESS OF THESE:
beef, lamb, pork
butter, margarine, butter substitute
low-fat crackers and chips
reduced-fat American, Cheddar, or Swiss cheese
baked potatoes, bread, rice
AND MORE OF THESE:
fish, poultry, beans
extra-virgin olive oil, soybean or canola oils
walnuts or other nuts
Parmesan, feta, or goat cheese
roasted or sauteed vegetables tossed with herbs and drizzled with olive oil
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