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But nearly 90 percent of them donβt know it.
Doctors say adhering to a Mediterranean diet may help to reverse your risk of developing Type 2 Diabetes.
The Mediterranean diet, which is especially popular from Spain and Italy to Greece and the Middle East, largely focuses on seasonal fruits and vegetables.
βItβs dark leafy greens, freshly foraged greens in all different varietiesβ¦ like kale and collards and spinach and chard,β said Dahlia Shaaban, founder of Washington, D.C.-based Live Deliciously.
The majority of foods in a Mediterranean diet do come from plants, but Shaaban says to go for fish or lean proteins twice per week. Salmon and tuna, for example, contain Omega 3 Fatty Acids which promote heart and brain health.
βSo you can think of crowding out your plate with more plant-based foods, then enjoying meat here and there,β explained Shaaban.
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βThe grain is something you can hold onto,β said Shaaban. βBrown rice, farro, wide rice, quinoa, bulgur or cracked wheat. The most common beans you find in the Mediterranean are:Β lentils, chickpeas, fava beans, black eyed peas.β
The American Diabetes Association suggests using olive oil to cook instead of butter or margarine. That can help to lower cholesterol levels. And when it comes to seasoning, herbs, spices and citrus juice are better options than salt.
Finally, limit alcohol and sugarβand youβve got the perfect blend of health-conscious choices for people managing diabetes.
βItβs not just a diet, itβs a lifestyle,β said Shaaban.
For Mediterranean-inspired recipes, visit the Live DeliciouslyΒ andΒ Live Deliciously Tribe Facebook pages.
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Β© 2017 WFAA-TV
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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*
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Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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