Avoid Diabetes: Eat a Mediterranean Diet

One region of the world has a diet with lots of variety that tastes delicious. Even better news, for adults, eating a healthy Mediterranean diet can help ward off the possibility of developing diabetes. Eating like a Greek is enjoyable, and research has proven that with the dependence on vegetables, fruits, nuts and a diet high in Omega 3 fish oils, it's a natural way for avoiding metabolic syndrome.

What is metabolic syndrome and how bad is it?

This syndrome is the precursor to adult onset diabetes according to the American Heart Association. The many symptoms are similar to juvenile onset diabetes with one main difference. In juvenile diabetes, the pancreas no longer has beta cells creating insulin. In adults the beta cells are still working but other characteristics of pre-diabetes are present. These markers include an HDL or good cholesterol level less than 40 mg/dl, a BMI, body mass index greater than 40 inches around the waist, or obesity, a fasting glucose or sugar level greater than 100mg/dl and high blood pressure as measured at 130/85 on a consistent basis. The World Health Organization states that metabolic syndrome also includes microalbuminuria of greater than 20. This is protein in the urine. All of these factors added up, make it more likely an individual will develop diabetes and the complications that come with the disease.

How does the Greek diet help?

Greeks have a diet that is heavy in wheat and barley as well as other ingredients that make for delicious and healthy meals. In addition, fruit and huge consumption of fish and products containing Omega 3 fatty acids that promote good cholesterol while fighting bad cholesterol make for very low levels of coronary heart disease amongst the population. Monounsaturated fats found in olive oil are another example of the healthy diet found in this part of the world. Greek dishes include olive oil in the preparation of many meals with vegetables and nuts. Other common foods include lentils that are low in LDL cholesterol. Heavy consumption of fish, vegetables, whole grain pasta and beans, while avoiding meals heavy in animal fats, contribute to lower levels of cardio vascular disease and cancer according to researchers at Harakopio University in Athens.

Conclusion

Make no mistake, diets high in Omega 3 fish oils and heavy on green vegetables will trump diets composed of rich sauces, creams, and animal fats every day. Those who are predisposed to metabolic syndrome, be it from genes, or from factors that are influenced by life style factors, should consider a lighter diet low in saturated fats and one more dependent on fatty acids found in fish, as well as eating more grains and vegetables. If you are a person who isn't a big fish eater, fish oil supplements can fulfill this important component of a good diet. Eat well, enjoy good health.

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