18 Greek recipes - the nutritional value of the Mediterranean... by Dimitris Bertzeletos

The Mediterranean diet has also been shown to decrease insulin resistance, a condition that impairs the body’s ability to use insulin to regulate blood sugar levels effectively ( 9, 10).

Interestingly, multiple studies have found that the Mediterranean diet can reduce fasting blood sugar levels and improve levels of hemoglobin A1C, a marker used to measure long-term blood sugar control ( 8). The Mediterranean diet encourages a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.Īs such, following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes ( 7). Other research shows that the Mediterranean diet could also help lower levels of diastolic and systolic blood pressure to support heart health ( 6). One study compared the effects of the Mediterranean diet and a low fat diet and reported that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries, which is a major risk factor for heart disease ( 5).

In fact, research shows that the Mediterranean diet may even be linked to a lower risk of heart disease and stroke ( 4). The Mediterranean diet has been studied extensively for its ability to promote heart health. To Reheat: Either warm up this rice in the microwave, or add to a skillet with a little oil and water.The Mediterranean diet has been linked to a long list of health benefits.To Freeze: This freezes great in a freezer-safe airtight container for up to 4-6 months.To Store: Keep leftover rice in an airtight container in the refrigerator for up to 3-5 days.You can measure out the spices and chop the fresh herbs if you want to get ahead the day before. To Prep-Ahead: This rice is best if made just before serving.The recipe you’ll find below is already gluten-free, vegetarian, vegan, and dairy-free as written. Here are some adjustments and substitutions you can make to help it fit your other dietary requirements: Remove from the heat and mix in chopped cilantro, parsley, and toasted pine nuts. Bring to a boil, cover, reduce heat to low, and simmer for 20 minutes. Stir well and scrape the bottom of the pot to release any bits that are stuck. Mix in turmeric, cumin, paprika, and salt until combined. Once the onion becomes translucent, add crushed garlic and cook for another minute. Start by adding oil and diced onion to a medium-sized pot over medium heat. These are the steps to follow to make this Mediterranean rice recipe:

18 Greek recipes - the nutritional value of the Mediterranean... by Dimitris Bertzeletos