The Mediterranean diet is a plant-based diet that is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. This diet has been shown to provide numerous health benefits and is one of the most researched diets in the world. Let’s find some of the health benefits, recommended foods, and how to get started.
What is the Mediterranean diet?
The Mediterranean diet is a diet that is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. Moreover, it also includes moderate amounts of fish, poultry, as well as dairy products. Red meat is limited in this diet. The Mediterranean diet is also rich in healthy fats, such as olive oil, and encourages the consumption of wine in moderation.
This diet is based on the traditional eating patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. Studies have shown that people who follow the Mediterranean diet have a lower risk of chronic diseases such as heart disease, type 2 diabetes, and some cancers.
Health benefits of the Mediterranean diet:
Numerous studies have shown that the Mediterranean diet provides several health benefits. Some of these benefits include:
Reduced risk of heart disease: The Mediterranean diet is rich in healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, nuts, and fish. These fats have been shown to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
Lowered risk of type 2 diabetes: The Mediterranean diet is rich in fiber, which helps regulate blood sugar levels. The diet is also low in processed foods and refined sugars, which are associated with an increased risk of type 2 diabetes.
Reduced risk of certain cancers: Studies have shown that the Mediterranean diet may reduce the risk of certain cancers such as breast and colorectal cancer.
Improved brain health: The Mediterranean diet is rich in omega-3 fatty acids found in fish, nuts, and seeds. These fatty acids have been shown to improve cognitive function and reduce the risk of age-related cognitive decline.
Weight loss: The Mediterranean diet is rich in whole, unprocessed foods that are low in calories but high in nutrients. This makes it an effective diet for weight loss and weight management.
Recommended foods on the Mediterranean diet:
The Mediterranean diet emphasizes whole, unprocessed foods that are rich in nutrients. Here are some of the recommended foods on the Mediterranean diet:
Fruits and vegetables: These should be the foundation of the Mediterranean diet. Aim to consume at least 5 servings of fruits and vegetables per day.
Whole grains: The Mediterranean diet emphasizes whole grains such as brown rice, quinoa, and whole-wheat bread.
Legumes: Legumes such as beans, lentils, and chickpeas are a good source of protein and fiber.
Nuts and seeds: These are a good source of healthy fats, protein, and fiber. Some recommended nuts and seeds include almonds, walnuts, and chia seeds.
Fish and seafood: The Mediterranean diet recommends consuming fish and seafood at least twice a week. Good sources of fish include salmon, tuna, and sardines.
Poultry and dairy products: These should be consumed in moderation.
Healthy fats: Olive oil is the primary source of fat in the Mediterranean diet. Other healthy fats include avocados and nuts.
