Dear Dr. Garner,
I am 68 years old and a big fan of your show and column. I have a touch of diabetes and would like to know if you think a specific diet can help me.
I read recently that the Mediterranean diet may be good for people with diabetes. I also have friends who are on the Mediterranean diet and never lost weight.
Could you please explain what this is all about?
Confused Dieter in Maspeth
Dear Confused,
Thank you for the kind words. The Mediterranean diet is not a diet like the grapefruit diet or the Atkin’s diet, where a main goal is to lose weight. The goal of the Mediterranean diet is a heart-healthy eating plan. Recent research shows that the Mediterranean diet can be helpful in reducing the risk of diabetes.
The Mediterranean diet gets its name from the region in which the cooking style originates. It focuses on healthy eating by emphasizing fruit, vegetables, fish and whole grains. It limits saturated fats and incorporates olive oil instead of butter or margarine. Much to everybody’s delight, the moderate intake of red wine is included as well.
The Mediterranean diet is not a binge diet or a one-time thing. It represents a change in lifestyle and urges the combination of eating right and physical activity. Best of all, it is something the entire family can follow.
In Greece, where the Mediterranean diet is followed, most people eat at least six to seven servings of fruit and vegetables a day. The grains that are used in the Mediterranean diet are whole grains,and contain very little trans fats. Bread is not used with butter but rather dipped into olive oil.
Nuts are another component. You may ask, “Aren’t nuts high in fat?” The answer is yes, but most of this fat is healthy. Not all fat is created equal.
It is up to the person and his doctor to come up with the right proportion. For example, nuts are high in calories, so they should be eaten in smaller amounts. The basic premise behind the Mediterranean diet is not to reduce total fat consumption but rather to choose healthier types of fat.
A key part of the Mediterranean diet is olive oil, which is a healthy fat. Extra virgin olive oil is the one to pick, as it contains the highest number of antioxidants. Alcohol in moderation has also been associated with reduced risk of heart disease in some research studies. A moderate daily intake would be approximately one to two glasses of red wine for men and one glass for women. You should always consult your doctor regarding safety of wine intake.
Here are some simple tips to get started on the Mediterranean diet:
– Eat vegetables and fruit.
– Switch to whole grains.
– Add a little bit of nuts.
– Switch from butter and margarine to olive oil.
– Herbs and spices should be substituted for salt.
– Eat fish at least twice a week. (I would suggest salmon or water-packed tuna).
– Cut red meat down to just a few times a month.
– Use low-fat dairy products.
By using the ingredients in proper proportions, studies have shown health benefits.
A large study of over one million people showed that those following a Mediterranean diet had a reduced rate of deaths from heart disease and cancer, as well as reduced incidence of Parkinson’s and Alzheimer’s diseases.
Another study with over 162,000 participants that were followed for more than five years also found that adhering to a Mediterranean diet reduced a person’s risk of developing diabetes by 21 percent.
For the record, despite its name, the Mediterranean diet is not typical for all Mediterranean cuisine. In Northern Italy, for example, butter and lard are used in cooking. In the Middle East, sheep fat and butter are heavily factored into the meal.
I hope that this little introduction to the Mediterranean diet whets your appetite so to speak and that you will do further research. Before making any drastic changes, discuss the diet with your doctor.[hr] Dr. Garner is a Fidelis Care provider who is affiliated with New York Methodist Hospital, Park Slope. He also hosts “Ask the Doctor” on The NET, Tuesdays at 8 p.m. on Channel 97 Time Warner and Channel 30 Cablevision.
