Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are low in calories and carbohydrates while being rich in fiber, vitamins, and minerals.
Olive Oil: Olive oil is a staple of the Mediterranean Diet and is rich in monounsaturated fats, which have been shown to improve insulin sensitivity and lower blood sugar levels.
Whole Grains: Whole grains like quinoa, bulgur wheat, and barley are high in fiber and have a lower glycemic index compared to refined grains.
Fatty Fish: Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been linked to improved insulin sensitivity and reduced inflammation.
Nuts and Seeds: Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, protein, and fiber.
Legumes: Legumes such as beans, lentils, and chickpeas are high in fiber and protein, making them a great addition to a Mediterranean Diet for blood sugar management.