The traditions of the Mediterranean diet came to us from the historical region, in the Mediterranean basin - the Mediterranean (Southern Italy, Greece, Turkey and Spain). Not only does the Mediterranean diet give us the opportunity to eat tasty, high-quality and healthy food, but it also provides a real opportunity to significantly reduce pathogenic inflammation and lose weight (or maintain normal body weight).
The Mediterranean diet has long been one of the healthiest diets known to man. But it's not just a diet or a way of eating. . . it's actually a way of life. For thousands of years, the diet of people living along the Mediterranean coast has been based on high-fiber foods such as fruits and vegetables, as well as quality fats and proteins, and sometimes a glass of locally produced natural wine. This diet is considered preventive, as it can prevent the development of many diseases and even control body weight.
Originating in Italy thousands of years ago and spreading to Greece, Spain and other areas in the Mediterranean basin, this diet now enables people around the world to improve their health and prolong life. While this diet has been around for thousands of years, it has only been growing in popularity around the world since the early 1990s, when a Harvard University doctor demonstrated it as a diet beneficial for heart health, an easy and quick way to lose weight and fightwith some of the common diseases of the Western world.
Benefits of the Mediterranean Diet
The Mediterranean diet is one of the most heart-healthy according to many nutrition experts, as it includes plenty of anti-inflammatory foods, plenty of vegetables and fruits, and healthy fats.
Numerous studies show that this diet may protect against the development of cardiovascular disease, metabolic complications, depression, cancer, type 2 diabetes, obesity, dementia, Alzheimer's disease and Parkinson's disease. And on top of all these benefits, the Mediterranean diet still allows people to "eat, drink and be merry. "
Have you ever wondered why people from the Mediterranean region seem so happy and full of life? It is very tempting to attribute their good health and positive mood to just one factor, such as their diet. But the truth is that this is due to the combination of their lifestyle and diet, which contribute to longevity and low rates of disease.
According toHarvard School of Public Health"Our analysis shows that in addition to regular physical activity and not smoking, more than 80% of coronary heart disease, 70% of strokes and 90% of type 2 diabetes can be avoided by eating healthy foods that are part of the traditional Mediterranean diet. "
What foods are included in the mediterranean diet
Here are some foods you can eat on a Mediterranean diet:
- fresh fruits and vegetables (especially green leafy vegetables such as spinach and kale; and non-starchy vegetables such as eggplant, cauliflower, artichokes, tomatoes, and dill);
- olive oil;
- nuts and seeds (for example, almonds and sesame seeds are used to make tahini);
- legumes (for example, beans, beans, peas, lentils, chickpeas, etc. );
- herbs and spices (such as oregano, rosemary, and parsley);
- whole grain;
- wild fish and seafood (consumed at least twice a week);
- poultry, eggs, cheese, goat's milk, and probiotic-rich kefir or yogurt (used in moderation);
- red meat is consumed on special occasions or about once a week;
- plenty of fresh water and some coffee or tea;
- daily consumption of a small amount of natural red wine (no more than 1 glass).
The Importance of Olive Oil
Nearly every researcher who studies the health benefits of the Mediterranean diet attributes at least some of its legendary health benefits to the large amounts of olive oil that are added to nearly every meal. The olives themselves are an ancient food, as olive trees have been growing in areas around the Mediterranean since about 3000 BC.
Olive oil is one of the omega-3 fatty acids and has a lot of health benefits confirmed by numerous studies. Scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil per day may reduce the risk of coronary heart disease due to its monounsaturated fat content.
To maximize this beneficial effect, you need to replace your intake of some saturated fat with an equal amount of olive oil so as not to increase your overall calorie intake.
Olive oil contains many compounds called phenols, which are powerful antioxidants that can reduce inflammation and fight free radicals. Olive oil is mainly composed of monounsaturated fatty acids, the most important of which is oleic acid. Oleic acid is known to be extremely beneficial for the cardiovascular system, which is not the case with refined vegetable oils, trans fats or hydrogenated fats.
Olive oil is even more heart-healthy than most of the complex carbohydrates found in whole grains. According to some studies, a diet high in monounsaturated fats lowers LDL cholesterol, raises HDL cholesterol, and lowers triglycerides better than a diet high in complex carbohydrates.
How much olive oil do you need to consume daily?While recommendations vary depending on the diet and your specific calorie needs, one to four tablespoons of olive oil per day is beneficial for a person. Estimates indicate that people living in the Mediterranean region are likely to consume three to four tablespoons of olive oil per day, which is the amount some nutritionists recommend for their heart patients.
Just remember that not all olive oil is the same. Unfortunately, most producers trying to cash in on the benefits of olive oil have rushed to the market with all kinds of counterfeit products that are imitations and far inferior to quality products. The problem is that these oils are made from olives that are not always harvested or processed properly, which can kill many of their beneficial nutrients and make some of the fatty acids rancid or toxic.
When buying olive oil, make sure that the label says "Extra Virgin Olive Oil" and that it is cold pressed. You need to use it only in its raw form - only then it retains and brings to your body all its natural vitamins, essential fatty acids, antioxidants and other nutrients.
8 Benefits of the Mediterranean Diet
The benefits of the Mediterranean diet are as follows:
1. Virtually no processed foods and sugar
The diet mainly consists of natural foods and ingredients such as olive oil, legumes, fruits, vegetables, whole grains and a small amount of animal products (only "organic" and locally produced). Unlike the typical "Western diet", the Mediterranean diet is low in sugar and completely eliminates all GMO foods or artificial ingredients such as high fructose corn syrup, preservatives and flavor enhancers. When craving something sweet, people usually eat sweet fruits or small amounts of homemade desserts that contain natural sweeteners like honey.
In addition to plant foods, another important staple of the Mediterranean diet is wild fish (naturally occurring and not farmed) and moderate consumption of cow, goat, or sheep cheese and yogurt, which provide healthy fats and cholesterol. Fish such as sardines and anchovies are a central part of the diet.
While most people in the Mediterranean region are non-vegetarians, animal meats are almost kept to a minimum in their diet, which is not the case with fish, which is a lighter and healthier food. The Mediterranean diet can be beneficial for those who want to lose weight and improve things like cholesterol levels, heart health, and increase omega-3 fatty acids.
2. Helps You Lose Weight Naturally
If you want to lose weight (without starving yourself) and maintain that weight for the rest of your life, the Mediterranean diet can help you with this. The effectiveness of this diet in reducing excess body weight has been tested by many people around the world. It helps not only to lose weight, but also allows you to control it in a natural way.
The Mediterranean diet focuses on healthy fats, relatively low carbohydrates, and higher amounts of high quality proteins. Fish, dairy products, and organic meats from natural-fed animals contain the healthy fatty acids your body needs. Eating these foods helps you feel full without making you overweight. allows you to control your blood sugar levels and also improves your mood and energy levels. But if you stick to plant foods, legumes, and whole grains (especially soaked and sprouted grains) to a greater extent, this also supplies your body very well with everything you need and at the same time does not cause weight gain.
3. Improves heart health
Studies show that more adherence to the traditional Mediterranean diet is associated with a significant reduction in mortality from various diseases, especially cardiovascular diseases, since this diet includes foods high in monounsaturated fats and omega-3 fatty acids. Many studies suggest that the striking protective effect of the Mediterranean diet is due to the high amount of alpha-linolenic acid (ALA) present in olive oil. Because of this, the Mediterranean diet reduces cardiac death by 30% and sudden cardiac death by 45%.
Research carried out inWarwick Medical Schoolalso show that people who consume more sunflower oil have higher blood pressure than people who consume more olive oil. This is due to the fact that olive oil is more conducive to lowering blood pressure.
Olive oil is also helpful in treating hypertension, as it makes nitric oxide more bioavailable, which helps open and clear arteries. Another protective element is that the Mediterranean diet helps fight disease-causing oxidation in the body and improves endothelial function. Keep in mind that in some cases low cholesterol is worse than high cholesterol. People living in the Mediterranean region generally do not try to maintain healthy cholesterol levels, as they get a lot of healthy fats from their food.
4. Helps Fight Cancer
According to the magazineEuropean Journal of Cancer Prevention, "The cancer-preventing biological mechanisms associated with the Mediterranean diet are activated by a balanced ratio of omega-6 and omega-3 fatty acids and the high content of fiber, antioxidants and polyphenols present in fruits, vegetables, olive oil and wine. "
Plant foods, especially fruits and vegetables, are the cornerstone of the Mediterranean diet. It helps fight cancer, protects DNA from damage, stops cell mutation, reduces inflammation and delays tumor growth thanks to its many antioxidants and active ingredients. Many studies indicate that olive oil also acts as a natural cure for cancer. Olive oil consumption has been found to reduce the risk of colon cancer. This may be due to reduced inflammation and oxidative stress, as well as the fact that olive oil promotes balanced blood sugar and normal body weight. You may be interested to know that the antioxidant in olive oil kills cancer cells within an hour.
5. Prevents or Treats Diabetes
Evidence suggests that the Mediterranean diet includes many anti-inflammatory foods that may help fight diseases associated with chronic inflammation, such as metabolic syndrome and type 2 diabetes. One of the reasons why the Mediterranean diet can be so beneficial for diabetes prevention is that it helps control excess insulin, the hormone that controls blood sugar levels, makes us gain weight and maintain excess body weight despite dieting.
By regulating blood sugar levels with a balanced intake of whole foods containing healthy fatty acids, quality protein, and some low-sugar carbohydrates, we help the body burn fat more efficiently and release more energy. A diet low in sugar and high in fresh fruits and vegetables and fats is a natural cure for diabetes.
According toAmerican Heart AssociationThe Mediterranean diet is higher in healthy fats than the standard Western diet, which is dominated by saturated and trans fats. The Mediterranean diet is balanced roughly as follows: 40 percent complex carbohydrates, 30-40 percent healthy fats, and 20-30 percent quality protein foods. Since this balance is somewhat ideal in terms of maintaining a normal weight and not feeling hungry, it is a good way for the body to stay in hormonal homeostasis, which is why insulin levels normalize in some people. This also means that, as a side effect, someone's mood is more likely to remain positive and the person will be more relaxed and their energy levels and physical activity will be higher.
The Mediterranean diet almost completely eliminates the use of sugar, since initially people ate only sweet fruits, wine, and sometimes locally produced desserts. When it comes to drinks, many people drink a lot of fresh water, and are much less likely to drink coffee and red wine.
While some Mediterranean diets around the Mediterranean are high in carbohydrates, such as in the form of pasta or bread, physical activity and very low sugar intake mean that insulin resistance is relatively rare in these countries. The Mediterranean diet helps prevent blood sugar spikes and troughs that can take a toll on your energy levels and mood.
Most people in Mediterranean countries eat breakfast within one or two hours of waking up, which helps balance blood sugar levels right from the start. They tend to eat three meals a day, consuming plenty of fiber and healthy fats. Many people have their largest meal during the middle of the day, as opposed to at night, which gives them the opportunity to use that food for energy while they are still active.
This is in stark contrast to the standard Western diet, in which people frequently skip breakfast, snack during the day on high-calorie, high-carbohydrate, high-sugar foods, and eat heavily at night while maintaining a sedentary lifestyle.
6. Improves Brain Function and Mood
The Mediterranean diet can be used as a natural treatment for Parkinson's disease, Alzheimer's disease and dementia. Cognitive impairment can occur when the brain doesn't get enough dopamine, an important chemical needed for normal motor function, mood regulation, and thought.
Healthy fats such as olive oil and nuts, as well as plenty of anti-inflammatory vegetables and fruits, are known to help fight age-related cognitive decline. They help counter the harmful effects of exposure to toxins, free radicals, an inflammatory diet, or food allergies that can contribute to brain dysfunction. This is one of the reasons why the Mediterranean diet is associated with lower rates of Alzheimer's disease.
Probiotic foods like yogurt and kefir also help restore beneficial microflora in the gut and colon health in general, which we know is associated with cognitive function, memory, and mood disorders.
7. May Help Extend Life
A diet high in fresh, plant-based foods and healthy fats seems like a winning combination for longevity. The unsaturated fats found in olive oil and some nuts are the main source of fat in the Mediterranean diet. Time and time again, studies show that monounsaturated fats are associated with lower levels of cardiovascular disease, cancer, depression, cognitive impairment and Alzheimer's disease, inflammatory diseases, and many other disorders. All of these diseases are now the leading causes of death in developed countries - especially cardiovascular diseases.
In a famous studyLyon Diet Heart Study, people who had a heart attack between 1988 and 1992 were advised to either follow a standard post-heart attack diet low in saturated fat or follow a Mediterranean diet. About four years later, follow-up results showed that people on the Mediterranean diet experienced 70% less heart disease - about three times the risk reduction achieved with most cholesterol-lowering drugs! People on the Mediterranean diet also had a 45% lower mortality rate compared to the standard low-fat diet, to the surprise of doctors.
These results were the same even though there were no large changes in cholesterol levels, which tells us that heart disease isn't just related to high cholesterol. resultsLion Studywere so impressive and groundbreaking that the study had to be terminated early for ethical reasons so that all participants could follow a higher-fat Mediterranean diet and reap the benefits of a longer and more fulfilling life.
8. Helps you relieve stress and relax
This diet encourages people to spend time in nature, get good sleep, and get together to eat home-cooked, healthy foods—all great ways to relieve stress and therefore help prevent inflammation. Generally, people in Mediterranean countries spend a lot of time outdoors in nature; eat with family and friends (rather than alone or on the go); and make time for laughter, dancing, gardening and hobbies.
We all know that chronic stress can kill your quality of life by throwing off the balance between your health and your weight. Dieters have the luxury of having a leisurely dinner at a slow pace, eating delicious local food almost every day, and staying physically active are other important factors that help keep you in a good mood.
In addition, the history of the Mediterranean diet includes a fondness for natural red wine, which is considered beneficial when consumed in moderation. For example, red wine can help fight obesity. The Mediterranean Diet is a smart healthy lifestyle choice leading to a longer life span free from chronic disease and the complications associated with stress, hormonal imbalances, fatigue, inflammation and weight gain.