A Delicious Way to Dial Back Diabetes

If you are diagnosed with type 2 diabetes ,your doctor will almost  certainly tell you that you need to lose some weight.Now research identifies the best way to do it : Eat the Mediterranean way.In a study , 215 overweight people with diabetes followed either a classic ,low-fat regimen (based on American Heart Association guidelines) or a higher fat Mediterranean -style diet(lots of  olive oil ,as well as vegetables,whole grain,and fish and poultry ). After  four years , both groups had lost similar amounts of weight - but only 44% of the Mediterranean -style eaters needed to diabetes drugs, compared  with 70% of the low-fat dieters .
The benefits come partly because a Mediterranean diet is full of healthy foods and partly because it doesn't rely on fat -reduced foods high in refined carbs,says Dariush Mozaaffarian ,MD, an assistant professor of medicine at Harvard Medical School . To help your blood sugar :

EAT LESS OF THESE                                                     


Beef,lamb,pork                                                                                         

Butter,margarine,butter substitute                                    

Low-fat crackers,chips                                                   

Reduced fat cookies                                                      

Egg substitute ;fat-free yogurt;                                               
reduced-fat American, Cheddar,               
and Swiss cheese                                                                  
                                                                                                                                                                                                                           
Baked potatoes,bread,rice                                                  


AND MORE OF THESE  

Fish,poultry,beans

Walnuts ,sunflower and soyabean seeds

Fresh fruit  

Extra virgin olive oil ,soyabean oil or canola oil 

Whole eggs ; whole yogurt;feta,Parmesan 
or goat cheese 

Roasted or sautted vegetables tossed with herbs and drizzed
with olive oil 















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