### Mediterranean Diet The Mediterranean Diet (MD) is not a single diet but a way of eating based on foods common in countries bordering the Mediterranean Sea, like Italy and Greece. It focuses on grains, fruits, vegetables, legumes, nuts, and seeds, with olive oil as the main fat source. The diet includes moderate amounts of eggs, poultry, fish, and dairy, but very little red meat. Red wine is also included in small amounts. The MD is heart-healthy because it is low in saturated fat, sodium, and added sugar, and rich in fiber. It can help with weight control and reduce the risk of type 2 diabetes, high cholesterol, and high blood pressure. ### DASH Diet The DASH Diet stands for Dietary Approaches to Stop Hypertension. It was designed to help treat or prevent high blood pressure and can reduce blood pressure in as little as one week. The DASH diet is rich in potassium, calcium, and magnesium, and includes grains, fruits, vegetables, legumes, nuts, seeds, and dairy products. It limits foods high in sodium, saturated fat, and added sugars. The DASH diet is structured and requires portion control, which can help with weight loss. Maintaining a healthy weight can reduce the risk of high glucose levels, which harm blood vessels. ### Which Diet Is Best for Managing Diabetes? Both the Mediterranean and DASH diets promote heart health and can help manage diabetes. The DASH diet may require more significant changes in eating habits and portion control, while the Mediterranean diet is less rigid but still requires attention to portion sizes. Replacing highly-processed foods with fresh alternatives and choosing whole grains, fruits, vegetables, nuts, seeds, and seafood more often is beneficial for managing diabetes.