Are you scared of getting Type 2 Diabetes? According to a study, if you lose 7% of your body weight and walk for 30 minutes 6 days per week you will lower your chances of getting the disease by 58%. (Source: Better Homes and Gardens, Nov. 2007)
If you have already been diagnosed with Type 2 Diabetes or want to improve your eating one study found that a Mediterranean diet is very successful at controlling blood sugar. The following lists below are foods to eat less of and more of on a Mediterranean diet:
Eat Less
Beef, Lamb, Pork
Butter, margerine, 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
Eat More
Fish, Poultry, Beans
Extra-Virgin Olive Oil or other vegetable oils such as soybean and canola
Walnuts or other nuts, sunflower and pumpkin seeds, olives
Fresh Fruit
Whole Eggs; Whole Yogurt; Feta, Parmesan, or goat cheese
Roasted or sauteed vegetables tossed with herbs and drizzled with olive oil
(Source: Reader's Digest, date unknown)
Here is a great Mediterranean inspired recipe to get you started:
Walnut-Olive Pesto
Place 2 cups walnuts, 1 cup large pimiento-stuffed green olives, 1 large garlic clove, 1 tblsp extra-virgin olive oil, 1 tsp lemon juice, and 1/4 tsp dried thyme in the bowl of a food processor. Pulse until coarsely chopped. Use as a topping for pasta, meat, fish or chicken, as a spread for crackers or as a sandwich spread. It's also a great flavor enhancer in sauces and chili. (Source: Relish Mag, 2010)
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