World Diabetes Day 2018: 7 Mediterranean diet tips to ward off Type 2 diabetes

mediterannean diet A lot of celebs swear by it for the incredible health benefits it provides you with. But that's not the only reason you need to follow the Mediterranean diet. A number of scientific research studies have shown that the Mediterranean-style eating pattern derived from the Mediterranean region has been observed to improve glycemic control and cardiovascular disease risk factors. Here are some essential Mediterranean diet tips that will help you ward off diabetes.cheese yoghurt Have low-to-moderate amounts of cheese and yoghurt.fish and poultry Ensure you get twice-weekly consumption of fish and poultry. Approximately seven eggs/week.fresh fruits It is essential to have vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. Emphasis is placed on use of minimally processed foods, seasonal fresh and locally grown foods. Fresh fruit as daily dessert; sweets only a few times/week.healthy fats The total fat in your diet should range from 25% to 35% of total energy, with saturated fat no more than 7% of calories.olive oil Olive oil is the primary fat and should replace other fats and oils (including butter and margarine).wine with meals Moderate consumption of wine, normally with meals; approximately two glasses/day for men and one glass/day for women.red meat Charred meats, chicken, and fish: This is because animal proteins when cooked at high temperatures (i.e., directly over an open flame on a gas or charcoal grill) form chemicals that can increase your risk of certain cancers when ingested. Go for grilled veggies instead. If you can’t do without meat, cut it in small and thin pieces to avoid flame flare-ups caused by fat drippings. This will also reduce cooking time. Marinating meat before cooking is proven to reduce chemical formation.