A Good Diet for People Diagnosed with Diabetes

Over the past century, the average longevity of individuals has improved as a result of substantial public health measures. Nevertheless, due to extended exposure to bad habits like smoking, inactivity, and poor diets, chronic illnesses like cancer, diabetes, obesity, and obesity have grown as people live longer. The Mediterranean diet is currently recognized as the best nutritional strategy for maintaining health and preventing disease, according to dietary recommendations and chronic disease-specific guidelines (McManus, 2023) The Mediterranean diet has been demonstrated to improve both mental and physical function and lower the risk of heart disease, metabolic syndrome, diabetes, some malignancies, depression, and frailty in older persons (McManus, 2023).

Disclaimer: No information in this video, regardless of when it was published, should ever be considered as a replacement for specific medical advice from your doctor or another trained professional. This video is not to point at anyone person particularly.

What is the Mediterranean diet?

Countries nearby: Egypt, Israel, Morocco, and Algeria

The traditional Mediterranean diet is based on foods available in countries that border the Mediterranean Sea. The foundation for this healthy diet includes a richness of plant foods, including fruits, vegetables, whole grains, nuts, and legumes, which are minimally processed, seasonally fresh, and grown locally (Itsiopoulos et al., 2022).

Such as:

 Olive oil is the principal source of fat.

 Cheese and yogurt, are consumed daily in low to moderate amounts.

 fish and poultry, consumed in low to moderate amounts a few times a week.

 red meat, (small amounts) is rarely consumed.

 fresh fruit for dessert, with sweets containing added sugars or honey eaten only a few times each week.

 wine consumed in low to moderate amounts, usually with meals.

With the Mediterranean diet, a balanced bacterial population in the gastrointestinal system is promoted by this dietary pattern, which is rich in bioactive ingredients and beneficial nutrients and restricts opportunistic microorganisms.

For longer life expansion, here are ways to aim toward extending a healthy human lifespan.

Exercise Regularly

Eat a Healthy diet.

Maintain Healthy weight.

Get quality Sleep.

Stay away from elevated stress levels.

Spend time at your local parks and recreation.

The plant-based Mediterranean diet beneficially modulates the gut microbiota and immune system. Studies in populations like obese people have shown that a continuous Mediterranean diet dynamically alters the gut microbiota by comparing the bacterial DNA from fecal samples (Itsiopoulos et al., 2022).

Research has consistently found that greater adherence to a Mediterranean diet is associated with a lower risk of heart disease and stroke, type 2 diabetes, certain cancers, neurodegenerative diseases such as Alzheimer’s and other dementias, and reduced all-cause mortality (Itsiopoulos et al., 2022).

References

Itsiopoulos, C., Mayr, H. L., & Thomas, C. J. (2022). The antiinflammatory effects of a Mediterranean diet: A review. Current opinion in clinical nutrition and metabolic care, 25(6), 415-422. https://medlifestyle.org/wp-content/uploads/2022/12/The-anti-inflammatory-effects-of-a-Mediterranean-diet_-a</i>review.pdf

McManus K. D. (2023) March 22, A practical guide to the Mediterranean diet, Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/about-us