We hear in the news almost every day that type 2 diabetes is becoming a problem of epidemic proportions in the United States.

Many people follow?a low-fat diet in an effort to avoid having to use diabetes medications, but with only limited success. Almost 70 percent of people with type 2 diabetes who follow a low fat diet will end up using medication anyway.

However, researchers in Italy have recently published findings that indicate that people who follow a Mediterranean diet reduced their chances in avoiding the eventual use of medications by over a third compared to people following a low fat diet. The Mediterranean diet has long been recognized as an excellent diet to help reduce the risk of cardiovascular disease and in the battle against other diseases such as cancer, but it may also help in the fight against type 2 diabetes. ?

So exactly what is a Mediterranean diet?

• Generous amount of fruits and vegetables.
• Using healthy fats such as olive oil and canola oil.
• Using herbs and spices instead of salt to flavor foods.
• Small portions of nuts.
• Red wine, in moderation, for some people.
• Eating very little red meat.
• Eating fish or shellfish at least twice week.

The focus of a Mediterranean diet is to make smart choices about the types of fat that you eat as opposed to focusing on limiting the amount of total fat in your diet. The fats in the Mediterranean diet are healthy and include monosaturated fats such as olive oil. ?

Making a change in your eating habits to a Mediterranean diet isn’t really all that difficult. Start with eating plenty of fresh fruits and vegetables, reduce your consumption of red meat, and include eating fish at least once a week as part of your plan. And it’s a good idea not fry your fish or drown it in a sea of butter when you cook. Use healthy fats such as olive oil or canola oil when cooking but use them in moderation because they are high in calories. And finally you need to either reduce or eliminate saturated fat and trans fats from your diet.

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