Preventing type 2 diabetes - The Mediterranean way

A snap from my time in Greece in 2014

As we discussed here yesterday, living a healthy lifestyle and maintaining your healthiest weight can prevent or delay the onset of type 2 diabetes. This is great news right!

The problem is, with the co-existence of the weight loss industry promoting every fad under the sun, and an obesogenic environment placing convenient food options at an arms reach, the meaning of living a healthy lifestyle is often blurred. As a dietitian helping people to eat for health, I do not recommend ‘diets’ or restrictive eating behaviours. Instead, I help people find their own healthy balance that eventually becomes a lifestyle that they can sustain and enjoy. I also consider the evidence around different eating patterns and how they help different population groups. I try and integrate this evidence wherever possible and appropriate. If we look at an eating pattern that is leading the way to help lower diabetes incidence, manage a healthy weight and reduce cardiovascular disease, there is no doubt that the Mediterranean way is winning.

So lets take a look at some key components of the Mediterranean eating pattern and enjoy some pic's from our recent trip to Italy and Greece.

A photo taken while completing 'The Walk of the Gods,' on the Amalfi Coast, Italy in 2014 - Just STUNNING!

An Extra Drizzle of Olive Oil Please

Sorry coconut oil lovers but when we look at the evidence, nobody can argue that olive oil is winning the race for the healthiest daily oil to use. NOBODY. 

The Mediterranean way is not consistent with the outdated approach of low fat eating, as it boasts a good intake of foods rich in healthy fats such as nuts, oily fish and an extra drizzle of olive oil with most meals. These fats are protective against cardiovascular disease, a strong risk factor for type 2 diabetes. Meals higher in healthy fats can also keep us feeling full and satisfied, helping to manage food portion sizes and reduce that urge for nutritionally poor snacks between meals. 

Hold the Red Meat

Red meat appears on plates just every 'now and then' in the Mediterranean region. Instead of red meat, the predominant protein sources are legumes, eggs, fish, shellfish, white meats such as chicken and turkey and a bit of yoghurt and cheese each day. Replacing red meat with these alternatives (majority of the time) may help to lower the unhealthy, saturated fat in your diet and prevent type 2 diabetes.

Lots of legumes

Legumes are a main feature in the Mediterranean diet. Whether canned or dried, legumes such as lentils, kidney beans and chickpeas really are natures own ‘super food’ as these little beans are loaded with various nutrients such as protein, protective fibre, healthy fats and low glycemic index (GI) carbohydrates. Even better, all of these nutrients are delivered at a low cost and can be served as a source of protein in replace of meat. It is recommended to enjoy these little gems at least 2-3 times a week.

Fill up on vegetables

Every healthy way of eating includes plenty of vegetables, including the Mediterranean way, which is a very plant-based way of eating. Filling up on non-starchy vegetables with most meals (not just dinner) will only provide you with the goodness of fibre, vitamins and minerals without the extra energy you may not require. Starchy carbohydrates such as potato, sweet potato and corn are also important, however if your energy requirements do not call for a large serve just allocate these vegetable to one quarter of your plate, just enough to keep you satisfied.

Nuts About nuts

The Mediterranean’s are just nuts about nuts and so are we. If you attempt to follow a ‘low fat’ diet you would automatically put the nuts back on the shelf after carefully reviewing the nutrition information panel. This is because nuts possess a large amount of fat. But this fat is GOOD and can keep our blood vessels healthy. Furthermore, nuts are jam packed with nutrients such as vitamin E (an antioxidant), zinc, B vitamins and fibre just to name a few. Although they are high in fat, there is evidence to show that enjoying a small handful a day (about 30-40 grams) can assist with weight loss, potentially due to the ability of nuts to keep us satisfied in a small dose. Any tree nut is a healthy choice, so whether is it macadamias, pistachio’s, almonds or cashews, just hold the salt, and you have yourself a perfect healthy snack.

Just like every healthy way of eating, the Med's way is about the whole eating pattern and lifestyle and not just about one food group or nutrient in particular (e.g. quitting sugar). This way of life also involves sharing and celebrating food with loved ones. So take a leaf out of the med’s book and sit down with your loved ones and share some of these beautiful foods - and enjoy every moment. 

Here are some snaps from my holiday in Italy and Greece last year - these give some beautiful insight into the Mediterranean way.

Delicious sardines, lightly fried in olive oil and drizzled with lemon 

Fried zucchini with a garlicy yoghurt sauce

Traditional Greek salad drizzled with olive oil

Santorini fava - made with yellow split peas (legumes)

A picture says a thousand words...

Amazing mussels and squid matched with a Greek salad - loaded with healthy fats and full of goodness

Grow your own and eat fresh and seasonal 

Berries at the Venice Farmers Markets

Exercise is a key component of the Meds way and a key factor in reducing your risk of type 2 diabetes

Dietitian's - do we deserve a special day...

So today is National Dietitian’s Day. Apparently this is a whole day dedicated to recognising and acknowledging awesome Accredited Practising Dietitians. But do we really deserve it?

YEP I think we do.

Food, nutrition and eating is complex and emotive. We eat for many MANY different reasons. The obvious include (but are not limited to) eating for health, enjoyment, culture, religion and to celebrate. We also eat differently day-to-day depending on a range of physical, environmental, psychological and societal reasons. 

Think about the many reasons you may eat. Think about how this may differ each day. 

If you consider the many reasons why we eat, you can respect that there is no one-size fits all approach when it come to eating for health. Unfortunately we live in a world where ‘freedom of speech’ via online forums is socially (and legally) accepted. This means there is now an abundance of nutrition information available EVERYWHERE. This may sound like a good thing, and for most of the time it is - think about all of the qualified food and nutrition bloggers featured on storehouse. However, with an abundance of information and the ability to talk to the masses via online platforms, has come more unbalanced and inaccurate OPINIONS around food and nutrition. Much of this information has lead to many people believing that they MUST eat a certain way or cut out certain foods or nutrients. This hasn't been helpful. At all. 

In my job as a dietitian I am seeing more and more people totally confused about what to eat. More and more people being afraid of certain foods and eating patterns. More and more people forming unhealthy relationships with food, increasing their risk of disordered eating. People are more confused that ever - this CANNOT be healthy.

Much of this confusion has stemmed from  society and online experts who want us to demonise specific nutrients and foods, and label our approaches to eating. BUT this is not the answer to eating for health - no, not at all. 

As a dietitian I strive to help people find their own PERSONAL healthy balance, and most importantly, help them build healthy relationships with food so they can eat for both health and enjoyment. A very challenging task these days...so yeah I think we deserve a day of recognition. What do you think?

Knowing my dietitian friends well, they are probably all celebrating with colleagues over a coffee and some cake….YEP dietitian's eat cake because all foods have a place in a healthy balance.

Check out the rest of this website for online and face-to-face nutrition services available or email me at kerryn@thewholesomeco.com.au if you would like to talk to me about your personal food and nutrition project or goals.

HAPPY DIETITIAN’S DAY!

food and your immune system

We know that food is complex and supplementation cannot beat the real thing - there are so many chinks in the chain that we just don't know about! This is why it is always important to think ‘food first’ when optimising your diet for health and wellbeing.

Although Spring is here, everyone appears to be feeling tired and “run down” as we approach the end of 2014. I am also starting to see more athletes as they prepare for their seasons ahead, a time that takes a toll on the immune system. So lets take a look at my favourite foods to help your immune system function at its best!

Eat fermented dairy foods
Fermented dairy products contain live bacteria, which also boost immune health. Try and think ‘food first’ by choosing yoghurts, fermented milk drinks (such as Yakult and Kefir) and kimchi.

Kimchi has been making an appearance on various social media pages in recent times but many people don’t really know what it is, or what to do with it. Kimchi is a traditional Korean side dish that is made from fermented cabbage. You can buy it from most Asian supermarkets or find a recipe online to make your own.

How?
Enjoy yoghurt as a healthy snack, add fermented milks to smoothies, add kimchi to almost anything including, soups, stir-fries, fried rice, casseroles or salads.

If you experience a lactose intolerance you may see an improvement in your symptoms when you regularly consume cultured dairy products.

Eat garlic
Garlic has been hailed an immune boosting superstar for centuries due to its sulphuric compounds that have been seen to reduce bacteria and infection.

Although we haven’t seen these results in well-designed clinical trials in humans just yet, laboratory results are promising. It is important to note that garlic tablets will not offer the same effects of the sulphuric compounds in garlic and it is believed that these benefits are highest in raw garlic, as heating can reduce this antibiotic effects.

How?
My family remedy for a cold is a garlic, lemon and honey drink but if you can’t stomach it, add garlic to stir-fries and casseroles, roast in the oven with other vegetables and rub on toast when making bruschetta.

Eat different coloured fruits and vegetables everyday
It may sound boring in a world of fad diets, supplements and the next super food, but eating messages for all things health always come back down to our fruit and veggies.

Your immune system requires carbohydrates and various micronutrients such as vitamin C, vitamin A, folate and selenium to maintain its function. Fruit and veggies will supply your body with these in a low kilojoule package to help maintain a healthy weight. To get the most out of your produce, you need to think colour! There are over 400 pigments in our fresh fruit and veggies with each offering different health benefits, including immune support.

Vitamin C won't prevent a cold from occurring, but may help to reduce the duration of a cold and the severity of your symptoms. Fruits and veggies containing red, orange, green and purple pigments are often high in vitamin C. I tend to take a vitamin C supplement when I have a cold to try and help reduce the duration and symptoms. 

How?

Enjoy fruits with an orange pigment such as oranges or mandarins as a healthy snack or dessert, start a meal with a vegetable soup made on a tomato base, start the day with a smoothie made with your favourite vitamin C containing fruit or greens such as berries, kale or spinach.

Eat almonds and chickpeas

Almonds and chickpeas contain immune boosting zinc along with other health improving properties.

How?
Enjoy a satiating snack of roasted almonds, add almonds to your favourite muesli and roast chickpeas with spices for a flavoursome and crunchy snack.

Eat eggs, lean meats and poultry
By eating eggs, lean meats and poultry you can take in iron in a more bio-available way compared with non-animal sources. Iron supports healthy red blood cells and a strong immune system. Red meat and poultry also contain zinc for immunity and protein to help maintain muscle mass and strength.

How?
Include red meat in your main meal (no more than three times a week), enjoy poached eggs with avocado on grainy toast for a satiating breakfast or make a vegetarian frittata for an easy immune supporting meal.

Eat healthy carbohydrates
This is particularly important for those who exercise regularly. Although the benefits of exercise greatly outweigh any negatives that may occur, we know that exercise can suppress the immune system and produce stress hormones. Eating appropriate amounts of carbohydrate has been shown to reduce this response. This does not mean you need to carb load in order to fight the winter cold, but enjoy good quality carbohydrates in portion sizes appropriate for your exercise levels.

How?

Enjoy healthy carbohydrates such as milk, yoghurt and fruits for snacks and add legumes and grains such as quinoa, barley and faro as part of your main meal.

By including some of these foods as part of your immune supporting diet you may dodge the dreaded lurgy – or at least reduce the time it takes to recover.