The Mediterranean diet is an excellent dietary approach for individuals with type 2 diabetes, as it emphasizes foods and lifestyle habits that can help manage blood sugar levels and support overall metabolic health. Here are some key recommendations for people with type 2 diabetes following a Mediterranean diet:

1. Focus on Plant-Based Foods: Eat plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds. These provide fibre, antioxidants, and complex carbohydrates that help regulate blood sugar.
   Choose minimally processed, high-fibre carb sources like whole wheat, brown rice, quinoa, oats, and barley.
   

2. Incorporate Healthy Fats: Use extra virgin olive oil as the primary fat for cooking, dressings, and sauces.
   Include moderate amounts of nuts, seeds, avocado, and oily fish like salmon, mackerel, and sardines.
   Avoid trans fats and limit saturated fats from red meat, full-fat dairy, and fried/processed foods.
   

3. Prioritize Lean Proteins: Choose lean poultry, fish, legumes, eggs, and low-fat dairy as your main protein sources.
   Limit red meat consumption to a few times per month.
   

4. Stay Hydrated: Drink plenty of water and unsweetened beverages.
   Avoid sugary drinks, juices, and alcohol, which can spike blood sugar.
   

5. Practice Portion Control: Be mindful of serving sizes, especially for higher-carb foods like bread, pasta, and rice. Choose whole wheat-based, no white
   Use a smaller plate and eat slowly to allow your body to feel full.
   

6. Stay Active: Incorporate regular physical activity, such as brisk walking, swimming, or cycling.
   Aim for at least 30 minutes of moderate activity most days of the week.
   

7. Manage Stress: Find healthy ways to manage stress through relaxation techniques, social connections, and mindfulness practices.
   Chronic stress can negatively impact blood sugar regulation.
   

By following these Mediterranean diet principles, individuals with type 2 diabetes can help improve glycemic control, reduce the risk of diabetes-related complications, and potentially even achieve remission of the condition. The key is to make sustainable changes.