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Close-up of grains including brown rice, barley, and quinoa on white marble.

Diabetes-Friendly Mediterranean Diet Foods

This recipe outlines a variety of foods suitable for a diabetes-friendly Mediterranean diet. It emphasizes whole grains, healthy fats, lean proteins, and plenty of fruits and vegetables.

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Prep Time 15

Cook Time 30

Total Time 45

Servings: 4 people

Course: Main Course

Cuisine: Mediterranean

Calories: 300

Ingredients Notes

Ingredients

Grains

Brown rice
Barley
Quinoa
Bulgur
Farro
Buckwheat
Wheat berries
Whole-grain bread, rolls, tortillas, and pasta

Nuts and Seeds

Almonds
Walnuts
Pistachios
Cashews
Sunflower seeds
Sesame seeds

Legumes

Beans (kidney beans, white beans, cannellini beans)
Chickpeas
Lentils
Peas
Peanuts

Vegetables

Avocados
Bell peppers
Brussels sprouts
Asparagus
Tomatoes
Leafy greens (spinach, lettuce, kale, collards)
Broccoli
Cabbage
Cucumbers
Eggplants
Leeks
Artichoke
Beets
Carrots
Celery
Fennel
Radish
Onions
Zucchini

Fruits

Melons
Figs
Dates
Grapes
Pomegranates
Citrus fruits (oranges, lemons,grapefruit)
Berries (raspberries, blueberries, blackberries)
Apples

Fats and Oils

Olives
Olive oil

Beverages

Water
Coffee
Tea
grape juice (in moderation)

Seafood

Salmon
Sardines
Halibut
Shrimp
Mussels
Albacore tuna
Trout
Mackerel
Herring

Dairy

Reduced-fat cheese
Low-fat or nonfat yogurt
Low-fat or nonfat milk

Protein

Eggs
Poultry (chicken, turkey, etc.)

Spices and Herbs

Basil
Garlic
Cumin
Cloves
Cinnamon
Chili powder
Saffron
Mint
Ginger
Oregano
Nutmeg
Rosemary

Notes

This is a list of foods that can be incorporated into a diabetes-friendly Mediterranean diet. Consult with a healthcare professional or registered dietitian for personalized dietary advice.

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