Mediterranean diet reduces diabetes risk: 5 ways you can add it to your Indian plate

What we eat everyday determines a big part of our health. For instance, studies show blood sugar can be regulated by incorporating factors like physical activity and a healthy diet. But what exactly is a healthy diet? Over the years, nutrition scientists have studied several eating patterns, and one diet has certainly stood out. Emerging studies are also supporting its role in reducing the risk of diabetes.
​Research from the Harvard T.H. Chan School of Public Health revealed that when combined with modest calorie reduction and regular physical activity, the Mediterranean diet can reduce diabetes risk by nearly one-third among people with metabolic risk factors.

Originating from countries bordering the Mediterranean sea, the Mediterranean diet has always been recognised for its health-supporting effects. This diet is basically characterized by high consumption of plant‐based foods: vegetables, fruits, legumes, nuts, and whole grains. Olive oil as the main fat source; moderate fish/poultry intake; low red/processed meat. Relatively low intake of processed foods, refined grains, added sugars.
Additionally, the Mediterranean diet is complemented by the region's lifestyle, which is often combined with physical activity, healthy weight and social eating.

​Research consistently shows that this diet improves insulin function, reduces inflammation, and supports a healthier metabolism, all of which play a crucial role in controlling blood sugar. As per studies, the mediterranean diet:
Improved insulin sensitivity
Reduces inflammation, a major trigger of insulin resistance
Helps manage weight and waist size
Supports a healthy gut

Both diets are deeply rooted in tradition and are rich in flavours. The difference lies in the way ingredients, fats, and food proportions are used.

Types of fats used in the Mediterranean diet are primarily monounsaturated, while the Indian diet commonly relies on saturated fats.

Carb quality and quantity in the Mediterranean diet relies on whole grains, barley, brown rice, whole grain bread etc., on the other hand, Indian diet is often dominated by refined grains such as white rice and maida.

Protein sources in the Mediterranean diet Include moderate fish, poultry, legumes, and limited red or processed meat. In contrast, for Indian diet while vegetarian proteins like lentils and beans are common, many meals lack adequate protein balance.

The good news is that you don’t have to visit the Mediterranean coast to adapt to the diet. Since both the cuisines share a similar foundation, a few smart tweaks can help one add the Mediterranean goodness to an Indian plate. Below are practical suggestions to blend Mediterranean dietary principles with Indian food habits.

Increase legumes/beans (e.g., chana, moong, rajma) in meals; use them as the main protein rather than relying solely on meat. Also, prioritise plenty of vegetables in curries and stir‐frys: e.g., mixed veg sabzi, bhindi, tinda, etc.
Why it helps: More fibre, more micronutrients, slower glucose absorption leads to improved insulin response.

Use healthy unsaturated oils: e.g., extra-virgin olive oil, or if unavailable, cold‐pressed groundnut / sesame in moderation. Include nuts (almonds, walnuts) and seeds (flaxseeds, chia) as snacks or mixed into yogurt/porridge. Limit deep-fried snacking.
Why it may help: Healthy fats improve lipid profile, reduce inflammation, support insulin sensitivity.

Replace white rice/white flour roti often with whole wheat roti, millets (bajra, jowar, ragi), brown rice or mixed grains. Limit refined flour (maida) foods, deep‐fried snacks, sugary foods.
It may help because: Whole grains have lower glycaemic impact, better fiber, slower glucose rise. All these are helpful for diabetes‐risk reduction.

If you consume non-vegetarian food: include fish (preferably oily fish, if available) 1–2 times a week. Use lean cuts of chicken/poultry rather than large quantities of red meat, and reduce intake of processed meats like sausages and salami.
Why: Fish and lean meats are better sources of healthy protein, while processed meat is associated with higher risk of diabetes and even cardiovascular disease.

Use plenty of herbs and spices to not just add flavors, but for their anti-inflammatory benefits.
Encourage social, mindful meals rather than eating hurriedly or snacking often.
Add moderate physical activity daily: e.g., brisk walk 30-45 minutes, perhaps before/after meals.

The Mediterranean diet is as much a way of lifestyle as just food choices. Physical activity and mindful eating enhance the metabolic benefits and support weight reduction.