The Best Diabetic Diet is the Mediterranean Diet. Type 2 Diabetes Meal Plan by Dr. Ergin.

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What is the best diabetic diet? Is it a Mediterranean diet? So what makes the Mediterranean diet the best diabetic diet? In this video, Dr. Ergin will talk about diabetes control tips and type 2 diabetes meal plan with the Mediterranean diet & how it helps patients with diabetes type 2 and diabetes type 1.

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It is a mostly plant-based diet that prioritizes whole grains, vegetables, fruits, legumes, and unsaturated fats. This diet was announced as the best diet for healthy eating for the third year in a row now. I want to stress unsaturated fats because that makes the world’s biggest difference and separates the Mediterranean diet from the keto diet. Unfortunately, in the keto diet, people end up eating many unhealthy fats that do not favor them except for short-term weight loss.
Here are some diabetes control tips:
The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains, seafood, and extra virgin olive oil. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry, and eggs are also present in MD. In contrast, red meat is the least popular item in this diet and people in the Meditteranean region eat red meat only twice a month at best. When it comes to red meat, the cow is the least popular animal for red meat.
For both type II diabetic and type I diabetic patients here is a summary:
To recap, the main components of the Mediterranean diet include:
• Daily consumption of vegetables, fruits, whole grains and healthy fats
• Weekly intake of Fish, poultry, beans and eggs
• Moderate portions of dairy products
• Limited intake of red meat
• Limited sweets: fresh fruits are the typical daily dessert, with sweets based on nuts and made with olive oil
• High-quality fats: olive oil is the primary source of fat, and total intake is moderate (30%) to high (40%) of total energy intake
• Low to moderate dairy intake: mainly cheese and yogurt
• Alcohol: wine can be consumed in low to moderate amounts with meals
• Herbs and spices: used instead of salt to add flavor to foods
• Eat protein foods such as skinless chicken and turkey, fish, beans, nuts, and other plant-based protein sources. Eat Fish at least once or twice each week. Fresh or water-packed tuna, salmon, trout, mackerel, and herring are good choices. Substitute fish and poultry for red meat. When red meats are eaten, choose lean cuts and keep portions small (about the size of a deck of cards).

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40 COMMENTS

  1. Can this diet help the pancreas heal from damage and can it help heal the liver and colon also i have type 2 diabetes really bad I think I have some type of cancer bc I've lost rapid sudden weight loss but I was not trying to lose weight from dieting bc I've been skinny all my life I was diagnosed type 2 diabetes in 2017 can you help me understand this diet and can it help me

  2. Hi Dr Ergin it’s fantastic your thought provoking information for diabetics. Your tips are really fact based hence information helps the diabetics to lower the blood sugar by choosing the right diet? 😊 Thank you! You are great 👍❤️❤️❤️

  3. Thank you, I like the Mediterranean diet, however, I am not a fish/seafood person. I don't like the smell & I don't touch it. Fish of any kids nd is not allowed in my house. And I won't eat in a restaurant if I'm sitting there smelling fish. I can go on & on….😬.

  4. I am getting ready to make a vegetable soup with lots of low carb veggies and some olive oil and lots of garlic. Making a big batch and hoping it will turn out delicious! I am type 2 diabetic and changes in my eating and exercise are making a difference for me. I have only been diagnosed for a few months but my a1c went from 10.2 to 6.4. I still have a ways to go but am trying to enjoy the journey to good health. I am so glad I acame across your channel! Thank you!

  5. Why many of elderly italian women are obese even if they eat Mediterranean diet?
    Fish has mercury . I love wild caught sockeye alaskan salmon, but i stop now because i experience memory problem after i eat fish. Thank you.

  6. Being in a tropical country like the Philippines, we have plenty of coconut trees. For oil, I only use coconut oil because it is mostly lauric acid which is a medium-chain fatty acid. This is a beneficial oil although it is saturated fat. I seldom use olive oil. although it is unsaturated fat, because it is expensive and does not store long. Personally, I consider coconut oil as the best oil for cooking. All other oils is a no no for me.

  7. Hi i am type 2 diabetic through inherited from my moms family. But is it true that fish without scales are not healthy to eat with diabetic and heart disease? I am from jordan and i know about the Mediterranean foods which is also high in cholesterol and sweets are really sweet but it's up to you if you wanted to eat those.. Please advice about the fish issue and highly appreciated…Thanks and more power to you…

  8. Dear Dr Engine, Thanks for your informative video. I wonder if polenta is good for diabetes. Does cornmeal consider as whole grain? Before having diabetes I used to top it with butter and cheese which is a no no for diabetes, right? Thanks for taking the time to answer. Hello from Israel.

  9. Thanks Doctor Ergin for another informative video! I am a T1D from Greece and i am following the Mediterranean diet,it works best for me and helps me keep my Hba1c 6.0% and even lower.Also ikaria is known for very healthy nutrition and and lifestyle habits. Keep the great work,subscribed!

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