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6 Ways to Follow the Mediterranean Diet for Better Blood Sugar

1. Load up on fruits and veggies

Fruits and veggies should make up the majority of each meal. In addition, it is encouraged to consume a variety of different kinds.

The Mediterranean diet emphasizes the use of beans, legumes and tofu for adding protein and fiber to dishes. Since animal products are not the focal point of meals, plant-based proteins are staples, and are consumed often more than animal-based proteins.

2. Go for plant-based protein

Minimally processed grains, like oats, barley, farro, brown rice and whole-grain breads and pastas are preferred, because they still have all their valuable vitamins, minerals and fiber that would otherwise be lost during processing (i.e when they turn into things like white bread and white pasta).

3. Swap in high-fiber whole grains

The Mediterranean diet is certainly not a low-fat diet. However, it is picky about which fats to include. This diet is rich in healthy, unsaturated fats, like olive oil, avocado oil, nuts, seed and fatty fish, like salmon. 

4. Healthy fats is where it's at

Dairy is an important part of the Mediterranean diet, in moderation. The diet suggests one to three servings each day. Preferred sources include unprocessed cheeses like feta, brie, Parmesan and ricotta, plus fermented Greek yogurt. 

5. Don't leave out dairy

Fish is the main source of protein in the Mediterranean diet, instead of poultry, pork or red meat. Fishes high in omega-3 fatty acids are the most favored—such as salmon, tuna, mackerel and herring.

6. Eat just a little meat

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