The Mediterranean diet is often considered one of the healthiest diets in the world, and for good reason. Focused on fruits, vegetables, whole grains, legumes, nuts, olive oil, and seafood, it offers foods rich in fiber, healthy fats, and antioxidants.
This balance is particularly beneficial for regulating blood sugar, and research shows that the Mediterranean diet may play a key role in the fight against type 2 diabetes, writes “Eating Well.”
Below, we bring you six Mediterranean diet foods that you should include in your menu this fall if you want to balance your blood sugar levels.
Apples
Fall is unthinkable without a crunchy, juicy apple, and this favorite seasonal fruit has significant benefits for blood sugar levels. Each medium-sized apple contains about four grams of fiber, which helps slow digestion and support more stable blood sugar levels.
“While it’s true that apples contain sugar, their increase in fiber helps prevent sudden spikes in blood sugar,” notes nutritionist Sarah Garrone.
One study found that eating apples before meals can reduce post-meal glucose levels. You can add apples to salads, bake them with cinnamon for dessert, or eat them with almond butter for a quick snack.
Brussels sprout
This vegetable is packed with nutrients that help keep blood sugar levels stable. A cup of Brussels sprouts provides about four grams of fiber and antioxidants like vitamin C.
“The fiber in Brussels sprouts helps slow the absorption of sugar, keeping glucose levels more stable after a meal,” explains registered dietitian Hennis Tung.
She adds that fiber also serves as food for good bacteria in the gut, which produce short-chain fatty acids important for sugar regulation, immune function, and even brain health.
Sweet potatoes
Sweet potatoes are a fall favorite that fits perfectly into the Mediterranean diet. One medium sweet potato provides more than four grams of fiber and antioxidants like beta-carotene. According to dietitian Tung, the combination of fiber and complex carbohydrates slows down the absorption of sugar and prevents sudden spikes.
Olive oil
Extra virgin olive oil is a staple of the Mediterranean diet and offers more than just heart health support. Research shows that adding olive oil to meals can help stabilize blood sugar, improve insulin sensitivity, and reduce the risk of developing type 2 diabetes.
The secret lies in its healthy fats and polyphenols, plant compounds that slow the digestion of carbohydrates and protect the cells that produce insulin. Use it to roast vegetables, add to soups and stews, or in salad dressings.
Legumes
Legumes like chickpeas, lentils, and beans are a staple of the Mediterranean diet and are an excellent source of plant-based protein and fiber, which are key to maintaining healthy blood sugar levels. For example, half a cup of chickpeas contains about 7 grams of fiber and seven grams of protein.
“Legumes also contain nutrients like magnesium and potassium, which play a role in glucose metabolism and increase insulin sensitivity,” says registered dietitian Brelyn Jurius.
These affordable foods are perfect for fall soups, stews, and salads.
Kinoa
The Mediterranean diet emphasizes whole grains, and quinoa fits in perfectly. One cup of cooked quinoa provides about five grams of fiber and eight grams of protein, which slows digestion and promotes balanced blood sugar levels.
Its low glycemic index delays the rise in blood sugar after a meal, which can improve glucose tolerance. Use it as a substitute for rice or pasta, add it to salads, or as a base for vegetable and legume dishes.
Dining and Cooking