The Mediterranean Diet: Is it really the best diet out there? The

Introduction

The Mediterranean diet has been around for many years. It instantly got famous when researchers found out that people living along the Mediterranean Sea lived longer and had a lower incidence of many diseases. The reason was their diet, which is now popularly known as “The Mediterranean Diet.”

The word “diet” may confuse some people since subconsciously we have associated this word with cutting out major food groups to lose weight. That is not true for this diet at all, and that is exactly what makes it so amazing. It involves making healthier lifestyle choices for life, which makes you less susceptible to many diseases in the long term.

There are numerous countries located along the border of the Mediterranean Sea, like Italy, Greece, etc. Each of these countries has some differences in their diet according to their culture and traditions. That is why this diet has no hard and fast rules. You can experiment with what you like and adjust this diet accordingly. All you need to do is take care of which food groups to include more frequently and which food groups to avoid.

The Mediterranean diet refers to the traditional cooking methods and flavors of the countries bordering the Mediterranean Sea. It is a diet that is high in fruits, vegetables, legumes, whole grains, fish, and unsaturated fats and low in red meat and sugar.

Benefits of the Mediterranean Diet:

The Mediterranean Diet is ranked as the #1 diet in the US News Ranking by a panel of 39 health experts. The reason is that it is associated with a lower health risk of many diseases including cardiovascular ailments and even cancer. It is easy to follow since it does not exclude any major food groups.

It is a diet rich in antioxidants, omega 3 fats, and fiber. These are known to have tremendous health benefits and promote heart and brain health in the long term by preventing many diseases associated with increased age. Some of the proven benefits of the Mediterranean diet are described below:

Cardiovascular health:

Heart diseases are increasing day by day in modern society due to the prevalence of diet with monounsaturated and Trans fats. The Mediterranean diet has numerous health benefits for people who want to prevent heart diseases in the future as well as people who suffer from heart diseases in the present.

Incorporating olive oil and nuts in almost every meal provides the body with heart-healthy fats and omega 3 fats. This reduces the levels of LDL, the bad cholesterol in the body. In the long term, people who follow this diet have shown obvious declines in cardiovascular diseases including the incidence of heart attacks.

Brain Health:

The brain is a vital organ that is required for the normal functioning of every system of our bodies. With age, the brain slowly loses its function and degenerative brain diseases start to take hold of the person’s mental functioning. The Mediterranean diet has been known to prevent this from happening. It delays the age-related as well as the genetic onset of various diseases of the brain.

Following the Mediterranean Diet decreases the risk of stroke, which is a major cause of death in today’s age. Various other handicapping diseases like Alzheimer’s disease and Parkinson’s disease can also be prevented by following this lifestyle. Moreover, healthy eating patterns have been associated with decreased dementia in older age.

Decreased Blood Sugar:

Almost 1 in 10 people are known to suffer from Type 2 diabetes. Even children and teenagers are falling prey to diabetes. The Mediterranean Diet involves limiting the amount of sugar intake and refined carbohydrates. This has been associated with decreased blood sugar levels. It prevents the onset of type 2 diabetes in people who are prone to get it in the future. In people who are patients of type 2 diabetes, following the Mediterranean diet reduces the severity of their disease by controlling the levels of blood glucose.

Decreased Blood Pressure:

Hypertension (increased blood pressure) has been known as a silent killer because it shows no symptoms in the beginning and causes many complications if not kept under strict control. The Mediterranean diet includes many antioxidants and minerals that help to keep blood pressure under control.

Eating higher amounts of fruits and vegetables is linked with lower blood pressure. The reason for this is that plant-based foods have natural vasodilators which relax the blood vessels and decrease the pressure of blood flowing in them.

Weight loss:

The Mediterranean diet is not specifically focused on losing weight. However, people who start following this diet have reported losing significant weight. The Mediterranean Diet reduces the daily caloric intake without causing any starvation.

Fruits and vegetables are low in calories and high in nutrients, which is why incorporating these in every meal gives a level of fulfillment without raising the caloric intake. This causes healthy weight loss that can be easily maintained if you keep following this diet.

Get moving!

Incorporating daily exercise in addition to following the Mediterranean diet will speed up the weight loss process and give you better results in lesser time.

Foods to eat and avoid:

The Mediterranean diet is a plant-based diet that limits the intake of refined carbohydrates, sugary beverages, dairy, red meat, and saturated fats. It is high in fruits and vegetables, nuts, legumes, beans, cereals, whole grains, and olive oil. Staying away from processed and refined foods of any sort is advised.

It does not restrict you from eating your favorite foods. You can make delicious meals with your favorite fruits and vegetables without worrying about exceeding your daily caloric intake. You can experiment among the food groups to see what you like and form a meal plan that suits your liking.

Fruits and Vegetables:

Fruits and vegetables will be your best friends if you are following the Mediterranean Diet. It is recommended to consume 5-10 servings of fruits and vegetables daily. You can achieve this by including 2-3 servings in every meal.

Fruits and vegetables provide your body with essential vitamins and minerals that are required for a tremendous amount of health benefits. They prevent many diseases and are rich in antioxidants which will prevent the aging process.

SNack idea!

You can eat a serving of fruits for dessert and as a snack.

Carbohydrates (Whole grain):

This diet involves significant amounts of carbohydrates originating from whole grains like wheat, brown rice, barley, quinoa, or farro. Including a moderate amount of these whole grains in every meal provides a much-needed source of fiber which helps in digestive issues.

You can include these in various forms like pasta, bread, rice, tortillas, etc. So, you would not need to stay away from your favorite foods like pizza, pasta, sandwiches, burgers, etc. You just need to switch from their refined forms to whole grain forms.

Wwarning

Contains gluten!

These products contain gluten. If you have gluten intolerance, you should choose gluten-free products.

Fish:

Seafood is a major component of the Mediterranean Diet. It is recommended to eat fatty fish like salmon or tuna twice a week. If you are not a fan of fish, you can include shrimps and prawns in your diet. Seafood is rich in omega 3 fatty acids and contains many minerals that cannot be obtained from other meat.

Olive oil:

The Mediterranean Diet focuses on using vegetable and plant oils, with special emphasis on olive oil. It is recommended to include a small quantity of olive oil in every meal. It contains unsaturated fats as compared to other oils with high quantities of saturated and trans fats.

Olive oil as a spread

Replace your margarine and butter with flavored olive oil to get maximum health benefits without compromising on the taste.

Fluids:

Water should be your go-to drink. Focus on consuming your daily intake of water of 8-10 glasses. The more water you drink, the better. Avoid all sorts of sugary drinks and beverages. Also, avoid alcohol as much as you can.

Remember!

Avoid alcohol

Increased amounts of alcohol have been associated with many diseases. Limit your alcohol intake to one glass of red wine daily.

Nuts and Seeds:

The benefits of nuts and seeds are tremendous. Incorporating a healthy amount of nuts and seeds in your diet can not only help in preventing diseases but also aid in weight loss and keeping your skin, hair, and nails healthy.

Nuts like almonds and walnuts are extremely beneficial for brain and heart health. They are an excellent source of protein, fiber, omega 3’s, and antioxidants. Seeds like chia, flax, and hemp help in adding an interesting flavor to your food. They can be added to smoothies, sprinkled on salads, or cooked with any food to give your food an added nutritious bonus.

Beans, Legumes, and Lentils:

Beans, legumes, and lentils should be added to your meals 3-4 times a week. They are an excellent source of protein and fiber. They will keep you fulfilled for a long time since they are digested slowly. Moreover, they can be cooked in various forms so you will never get tired of eating them.

Make Hummus

If you are not a fan of legumes, make hummus. It is an excellent snack and topping.

Spices:

Spices and Herbs are an excellent way to add flavor to your meals. Spices like turmeric and cinnamon are anti-inflammatory and have numerous health benefits.

Moreover, adding spices will lessen the requirement for salt. Low sodium meals are good to keep your blood pressure in check.

Meat:

The Mediterranean diet does not allow eating red meat. If you cannot avoid meat, try to eat lean meat in small portions. Processed meat products should also be avoided.

Dairy products:

Limit your intake of dairy products to once a week. Instead of drinking full-fat milk, find plant-based milk products like oat milk, almond milk, or soy milk. Opt for low-fat Greek yogurt, which is an excellent source of calcium and probiotics.

Environmental effects of the Mediterranean Diet:

The decreased use of dairy, poultry, and processed foods is a part of this diet. This allows agricultural sustainability and has positive effects on the environment. This can in term play significant roles in richness in biodiversity and lower greenhouse gas emissions. Thus, along with keeping your body healthy, you are also leaving a positive impact on the environment by choosing this lifestyle.

A cost-effective option:

The Mediterranean diet is very cost-effective. This is because you can buy your pantry staples in bulk and store them for a long time. Fresh fruits and vegetables can be bought weekly. Using seasonal fruits will be even more cost-effective.

You can plan your meals and prepare foods in bulk. This allows you to save time and money, all while providing you with a healthy and sustainable diet.

Mediterranean Diet vs. other diets:

There are many reasons why this lifestyle is considered the best option out there by many doctors and nutritionists. Since there are so many diets and so much information available on the internet, people find it hard to decide which diet is best for them.

Here are some reasons why the Mediterranean diet is better than other diets:

• It does not involve eliminating whole food groups like other diets. It is not a strict “diet” so unlike other diets like keto, you can choose this lifestyle for a longer period without any adverse effects.
• It is fulfilling and nutritious. You do not need to starve yourself by decreasing your caloric intake to the bare minimum.
• Since it involves eating nutritious food in large amounts like fruits and vegetables, you would not feel weak and lethargic which is seen commonly in people trying out other diet plans.
• You can use this diet for weight loss as well as weight gain by decreasing or increasing the calories you consume daily.

Conclusion:

Following the Mediterranean diet is one of the best things that you can do to your body. It is a healthy and satisfying choice to make but apart from that, it is known to keep you away from a large number of diseases. If you are still in doubt if it is the right choice for you, make the switch and see for yourself. You will never want to go back to your old eating habits. If you have any questions about this diet, click here for answers to some frequently asked questions.

Disclaimer:

This article is for informational purposes only and should not be considered a substitute for medical advice. If you have a medical condition, always consult your doctor before you start following a diet plan.

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