DIABETES DIET: Why the Mediterranean Diet is Great [FULL BEGINNER'S GUIDE]
ฝัง
- เผยแพร่เมื่อ 10 ก.พ. 2025
- 🍋💡 Do you have #diabetes or #prediabetes, but are not quite sure what to eat? Then you're in the right place!!
⚡️ I've got you covered ⚡️
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(When available, I use affiliate links and may earn from qualifying purchases.)
Helpful Article from the Eating Well: www.eatingwell...
In this video, I'll also be breaking down for you EXACTLY what you need to know about this famous approach to food, so that you can master it 💫
🥗 Whether you're brand new or a seasoned veteran of this eating pattern, you'll get to learn a bit more about where it comes from, why it is so important, and most importantly, how to get going. 👟
I'll be breaking down for you some important concepts:
✅ What is a healthy diet?
✅ How does diet affect diabetes?
✅ What is the Mediterranean Diet?
✅ Where does it come from?
✅ Why should you consider eating this way?
✅ What makes this eating approach helpful for diabetes
⚡️⚡️ You'll be walking away from this video charged up and READY to start eating this extremely beneficial diet, so that you can get ahead of your health and thrive.
Check out my fav kitchen tools for applying Mediterranean Diet cooking:
🍋 Large pot set: amzn.to/3Oeb8Io
🍋 Small pot (perfect for sauce!): amzn.to/3UebaE1
🍋 Colander set: amzn.to/3Sa9CZi
🍋 Cooking utensil set (silicone) : amzn.to/3vOQ2Ks
🍋 Oven mitt and potholder set: amzn.to/497sS0d
🍋 Blender (favorite for smoothies!): amzn.to/3SzlULW
🍋 Blender (favorite all around): amzn.to/3SAAm5t
🍋 Immersion blender: amzn.to/49dVXY3
🍋 Small food scale (weighs in grams or ounces): amzn.to/49InzoJ
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🍋 If you want to order groceries for delivery: amzn.to/3PkzbpO
🍋 If you want to order groceries with a SNAP EBT card: amzn.to/3IAC41R
Don't forget to COMMENT BELOW what 1 simple thing you plan to do to start applying the Mediterranean Diet principles today 👇🏼
🫒 Watch my video about OLIVE OIL: • Olive Oil vs. Butter: ...
About Me:
I'm Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that's both delicious and nutritious.
Connect with me:
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Tags:
#annapleetmd #mediterraneandiet #diabetesdiet #diabetesdietplan #diabetesawareness #diabetic #diabetesmanagement #nutrition #healthyfats #mediterraneanfood #wholegrains #healthydiet #plantbaseddiet #wellness #healthylifestyle #healthyfood #healthy
I was Prediabetic for 6 years. By eating the correct diet my a1c became normal. That was in 2016.
It is 2024 and still good.
Absolutely amazing results!!
As a prediabetic, Mediterranean diet has lowered my a1c levels
thats amazing! Congratulations
@@annapleetmd thanks 😊
The video I have been waiting for! Thank you so much!
You are so welcome! I’m thrilled you liked it
Another great video. Thanks Anna..
You are so welcome!
Thank you for the information! 😊
You are so welcome!
Wow, you're awesome. I just subscribed to your channel. Thank you. for all this great information.
I’m so glad you like the content, thanks for being here!!!
Great explanation about diabetes!
you're welcome!!!
Thanks for this helpful video.. I learned a lot how to do to my diet for diabetic issues.
Im so glad!! Thank you for being here!
With 1 kidney and recently seeing my blood sugar on cgm it was alarming at first. But I was eating ok and Mediterranean on occasion. I’ve increased it but the problem is learning all new recipes . This is a difficult thing because so many not Mediterranean recipes are just dressed up crap.
In my EMT class my awesome instructor described diabetes very well.
Glucose wants in the cell to be turned into energy ( ATP) but the keys to the cell for glucose is insulin. The resistance to it because to much has been produced for long enough cause the keys not to be produced because the manufacturer just is broken and tired and can’t keep up.
Foods I’ve been liking and don’t seem to spike me
1 fridge egg in olive oil with fried mushrooms and with grape/cherry tomatoes or 1 tomato sliced and fried in the same olive oil and a generous amount of spinach cooked last but just wilt it don’t cook it down to a wrinkled mess. If you need a bit more energy grated feta .
Tomato sauce cooked with pouched egg and some real mozzarella ( pouch egg in the abyss.
Whole grain low carb bread with avocado spread on it and a can or half of a can of sardines.
I’m learning more recipes and learning to put a good shopping list together.
Be mindful of what you buy.
I just started the Mediterranean diet.My doctors the road and I'm so excited.I found your website.I really love your explanations and how simple you make things. I'm struggling a little bit with what a complete meal on the mediterranea I've got a good sense of the things that we're supposed to eat.But what is the whole plate look like?That's why i'm struggling
Thank you for the question!!! I have several videos on the channel. I suggest watching my playlist of how to get started: th-cam.com/play/PLZ2sK9BzXjBY8tSKPsb1qEu8nxvmrpuPo.html&si=nAmTeo7HWozMeL5j
Have been following Glucose Goddess Method. Has reintroduced me to crudités (a varied combo of raw vegetables). Have moved from soft stinky cheeses to feta. Coincidentally losing 1-2 lbs a week 🎉
Awesome!
Hi Dr. Anna! Can you possibly explain or provide a video about the "100% Whole Grain" label that is on some food packages? Just wondering if these items, in moderation are within the Mediterranean Style of eating. Thanks so much, I seldom comment but watch your content and learn so much. You are the best!
That is so kind - thank you for being here! Great suggestion - I can certainly add this to future videos. But in general, the closer to eating a whole foods diet - food that do not come from any packages - the better off we often are
This worked for me, I was pre diabetic in one year eating a Med Diet has put my levels back in normal range. I love Greek Yogurt. Not Greek style that’s just not good. Love my seeds and nuts. Legumes are great just get a bit stuck knowing how to fully use them
Thanks for sharing!
I'm new to the Mediterranean style of eating and love your channel. Growing up in Oklahoma and now living in Colorado, many of the things I see in the Mediterranean diet are completely foreign to me. What are your thoughts about adapting the diet to Asian or Mexican cuisine ? If positive, do you have any menu ideas?
I’m glad you’re enjoying the content! Excellent questions, I am all for adapting the principles of the Med Diet to other cuisines! Asian, South American and Mexican diets have plenty of beans, whole grains, veggies, spices, etc. very healthful and flavorful !
I’m a Type 2 diabetic. I’m a beginner on the Mediterranean diet. I found your videos helpful. The one thing I am not able to find is the type of whole-grain bread you describe in your videos. Would Dave’s killer bread, or Ezekiel bread be an acceptable choice? Dave’s is easier for me to find but if it is a better option I would search for the Ezekiel bread in my area
I believe I answered this question already - thank you for being here! Glad you have found the videos helpful :) Ask any questions that come up for you
I just started to try to change my eating from low carb/keto to Mediterranean. Is there an easy beginners book with meal
Plans and or recipes? Also where does fasting come in with Mediterranean diet
good questions - no specific book I know of. I have some videos coming out in the coming weeks about meal plans. Fasting is not specifically part of the Mediterranean diet, but it certainly can be a practice to follow as part of it!
I love med diet and keto diet so i kinda combine both just i avoid seed oils and refined foods
Love that! That’s truly what it’s all about - finding what works well for tou
@annapleetmd I watch all your videos and you have great content keep up your amazing work
Good advice
Glad it was helpful!
Hi. Thanks for video. The link you posted doesn’t work.
thank you for telling me! That article seems to be gone. I have put another one in its place, also equally useful :)
How do I navigate the Mediterranean diet with wheat intolerance, egg allergy (baked in recipies ok (brownies, cake etc)) and IBS (cruciferous, legumes, beans are problems)?
Doctor Anna
What do you think of combing Fasting. I need to lose weight. I'm having trouble with the portion control of the Mediterranean style I mean the proteins like nuts and the yogurt and the oats in the fiber and the good fats. I'm not really losing any weight
thank you for the question! Weight loss can be tricky. Ultimately, choosing healthy foods over unhealthy ones is the first step, but it is not simply eating healthy foods that will move the needle. The total calorie content will ultimately play the major role. That being said, emphasizing foods that help us feel full - foods with fiber, protein, healthy fats - are going to help us from overeating. Combining improvements in diet choice, calorie counting and exercise is the best way to approach it if not using medications.
I understand sugar is in my bloodstream, but I don't understand what the fasting sugar reading mean. Like how much sugar is un the blood for normal/non diabetes. Then like 130 or up. We've all seen pictures of how many teaspoons/tablesppons if sugar are in different products (drinks, yogurt, pasta sauce) it would make things clearer if I knew the same for glucose readings. Does that make sense? Thank you!
I just started to try to change my eating from low carb/keto to Mediterranean. Is there an easy beginners book with meal
Plans and or recipes?
great question - I am not sure, I know there are a few good resources out there such as @themediterraneanDish
I'd love to incorporate more legumes in my daily diet however, they make my tummy bloat and hurt, doesn't matter if I prepare them from scratch or store bought organic. Should they be avoided with certain foods? Or do I simply have an intolerance? Thank you so much for your videos and great infos. :)
I have IBS and struggle with the same. But, if I rinse canned legumes thoroughly and take digestive enzymes (like Beano) with them, I do pretty well! I had to start with just a tablespoon at a time and build up.
@@shetaz905 Thank you for the tip! I will try Beano and I will also try to incorporate the legumes a little bit at a time. :)
@@Black_CatHouse Good luck! I hope it works for you.
Digestive enzymes may help. But I’ve been seeing where if you soak the beans overnight it helps in not causing digestion issues. You’d have to do the research as I know I won’t explain it well. Good luck
great question and great replies!!!
Hi Dr Anna. Thanks so much for the info. The link isn’t working for me
thank you for telling me! That article seems to be gone. I have put another one in its place, also equally useful :)
@@annapleetmd thank you
I eat 30-40 different plant foods per week. I struggle with legumes….not my favorite food.
I understand and this is so common! Eat what your body will tolerate
This was a fabulously informative video. ❤. Dr. Ana let me ask you: as someone who has to follow a low carb( not keto) diet, I have integrated that with the Mediterranean diet but being low carb , I avoid whole grains and pasta which tend to spike my insulin levels . Since I’m trying to get my system fat adapted , would incorporating small amounts of legumes ( some lentils or beans) because they are fibrous offset any spike in insulin levels due to the carbs theses foods contain?
That is exactly what my doctor is having me do to keep my glucose lower. I incorporate legumes and keep grains to a minimum. That helped put my A1c in normal ranges again.
you are asking SUCH a good question. fiber in legumes helps slow down digestion, which absolutely helps lower the spike in insulin following a meal. I'm not sure if it's correct to say it "offsets" it, but you have the idea correct!
@@shetaz905 Thanks for sharing. I’m glad it’s working for you . Legumes are so nutrient dense, I really don’t want to leave them out of my Mediterranean meal plan even though I’m following low carb.
@@annapleetmd Thanks for your input, Dr. Anna 😊
Meat
Thanks for your view!
I’m a Type 2 diabetic. I’m a beginner on the Mediterranean diet. I found your videos helpful. The one thing I am not able to find is the type of whole-grain bread you describe in your videos. Would Dave’s killer bread, or Ezekiel bread be an acceptable choice? Dave’s is easier for me to find but if it is a better option I would search for the Ezekiel bread in my area
Hi, thanks for being here! So glad to have you join us. This is a great question. To my knowledge, either of those brands would work well! When it comes to bread, many actually make the argument that fresh bread from a bakery (home made, not pre/frozen and then baked) may even be better than store-bought breads. I’m not sure I personally have a strong viewpoint on that, but in any case, try a few out and see what you like!