How to Combine the MIND Diet and the Diabetic Diet
Even if you have diabetes, there are ways to work the MIND diet, which is has been shown to lower the risk of mental decline, into your meal plan.
What is The Mind Diet?
The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines two proven diets – the DASH diet and the Mediterranean diet – that focus on the foods that improve brain health and lower the risk of mental decline. Foods such as vegetables, whole grains, berries, nuts, fish, and beans are essential components, while red meats, butter and margarine, cheese, pastries and sweets, and fried or fast food should be avoided or used sparingly. The combination appears to be effective, as scientific studies show that the MIND diet is associated with a slower rate of cognitive decline and a reduced risk of developing Alzheimer’s disease.
Can someone with diabetes follow the MIND Diet?
With some modifications, yes! For those with a diagnosis of diabetes it is important that you continue to follow the diabetic diet prescribed for you by your healthcare provider or Nutritionist. With their input, you will likely find a number of foods recommended by the Mind Diet that will be allowed on your diabetic diet.
Can someone with pre-diabetes follow the MIND Diet?
With some modifications, yes! If diagnosed with pre-diabetes you may or may not have been given dietary changes and recommendations to follow. Before adopting the MIND Diet consult your health care provider.
The recommended food groups of the MIND diet are as follows:
Daily: One serving green leafy salad, non-starchy vegetable, three servings whole grains and one glass red wine.
Every other day: Beans or legumes.
Twice a week: Poultry and berries,
Once a week: Fish
Frequent: Snack on nuts
For someone with diabetes or pre-diabetes the following aspects of the MIND Diet may need to be avoided or adjusted:
Red wine
The MIND Diet allows one glass of wine per day (however, if you currently don’t drink alchohol, don’t start).
If red wine is allowed on your diabetic diet program, you may continue 1 glass a day. (A good non-alcoholic alternative is Grape juice with fiber, 4 ounces.)
Portion Control:
When you have diabetes, the type and amount of food eaten is important. Recent recommendations encourage making an important adjustment to the usual portions and quantities of the food groups in the form of a “Plate Plan”.
This turns out to be good advice for everyone, but is especially helpful for someone with diabetes!
Try this:
On a dinner plate draw a line down the center providing two large half sides.
On the left half of the plate, fill with non-starchy vegetables or with salad and non-starchy vegetables.
On the right half of the plate draw a horizontal line to provide two half sections.
One ½ section is for “carbs:” whole grains, beans or potatoes.
One ½ section is for “protein” or entrée: lean protein, poultry or fish.
An additional serving of fresh fruit and 8 ounces of fat-free milk is recommended. (6 ounces low fat plain yogurt may be substituted for the milk.)
For adequate hydration and to improve digestion have a glass of water before or after your meal.
Your healthcare provider, registered dietician or Nutritionist can help fine-tune your Plate Plan so it fits your eating lifestyle, medications, and need for diabetic control. Let them know you are interested in adding components from the MIND Diet and they can help you find the best way to maintain diabetic control and take advantage of foods that are known to promote brain health. Win, Win!
Provided by Pat DeAngelis, RN and Nutritionist
