What is the Mediterranean diet benefits, and why is it so healthy and good for our health? There are many types of diets, but the Mediterranean diet dominates over others with its scientific validity as well as its centuries-old tradition.
Scientific studies abound and link the Mediterranean diet to the health benefits of all of us. Unlike most diets that focus on banning certain foods, the Mediterranean diet focuses on what is allowed.
The food that is recommended to be consumed is delicious and because of that, most people do not feel the need to go back to the old unhealthy diet.
It is an excellent solution and prevention against heart disease, diabetes, and malignant diseases.
The tradition, on the other hand, is supported by epidemiological data on the health of the population around the Mediterranean.
After all, it is already projected that the Spaniards will soon be a nation with the longest life expectancy in the world! This is primarily due to the Mediterranean diet.
What is the Mediterranean diet like?
For the first time in the fifties of the last century, the Mediterranean diet was defined based on the habits of the population at that time.
The principles of this diet include:
- Mostly fruits, vegetables, cereals, nuts, seeds, olive oil, and legumes.
- Animal proteins predominantly in the form of fish and seafood, minimizing dairy products, eggs, meat, fish, and processed foods.
- Fish about twice a week.
- Herbs and spices instead of salt ..
- Daily physical activity.
- Meals as a family event or a socializing event with friends.
- Whole grains, not processed.
- Almonds or walnuts as a snack.
- Avoid saturated fats such as butter and animal fats, and use olive oil.
Health benefits of the Mediterranean diet
The Mediterranean diet has several health benefits, including:
- Longer lifespan.
- Hello heart.
- Weight control.
- High levels of antioxidants, which help against aging.
- Anti-inflammatory properties, which help against autoimmune diseases.
- Protects against type 2 diabetes.
- Rich in fiber for a healthy colon.
Why does the Mediterranean diet work so well?
Let’s break down the reasons to see why the Mediterranean diet is so effective:
The Mediterranean diet is rich in plant foods. The Mediterranean diet consists mainly of vegetables, fruits, cereals, nuts, and seeds.
These foods contain digestive enzymes and beneficial nutrients that contribute to your body’s overall lifestyle. The Mediterranean diet contains mostly unsaturated fats.
Saturated fats from animal sources clog your cardiovascular system. Then it is the cause that leads to heart disease and high levels of LDL (bad) cholesterol.
Unsaturated fats, on the other hand, contribute to better health and fewer diseases.
This diet promotes weight loss, lowering cholesterol, and reducing the risk of breast cancer. Minimizes animal protein and dairy products.
Animal proteins and dairy products are one of the largest sources of toxins in humans. This includes a variety of antibiotics, hormones, and pesticides.
Part of the reason why today’s Western diet is so unhealthy is due to the highly processed foods that are most often consumed.
Processed foods contain toxic chemicals, pesticides, artificial flavors, food coloring, sugar, and neurotoxins.
Eating a minimally processed diet like the Mediterranean diet protects you from many diseases associated with processed foods.
It has a little sugar. Consumption of sugar causes spikes in blood glucose, which results in the release of insulin.
Excess sugar in the Western diet causes overuse of the pancreas, which can result in the overproduction of insulin.
It may also stop producing it completely because the production mechanism is exhausted.
The Mediterranean diet is rich in fiber
The Mediterranean diet is rich in fiber. Fiber helps promote colon health by keeping the colon free of toxins.
Fiber intake is associated with a reduced risk of certain types of cancer, heart disease, and stroke. And finally, the Mediterranean diet is a great solution.
When one begins to apply it consistently, one does not feel that one is following a strange diet.
On the contrary, it is a food that has a long tradition, was not invented by anyone, is not a consequence of a trend in the world, but for several decades slowly but surely proves its important place in human health.
The most significant health benefits of the Mediterranean diet
The Mediterranean diet gained popularity after scientists noticed a lower number of heart diseases in countries like Spain and Greece.
Since then, much research has been done and it discovered that the Mediterranean diet is one of the healthiest in the world.
Protects against heart disease
Olive oil recommended by the Mediterranean diet contains monounsaturated fats that are good for the heart.
The latest research in this area has shown that consuming olive oil is the secret that makes the Mediterranean diet so healthy.
It helps suppress genes that lead to inflammation and heart disease.
Reduces the risk of cancer
Studies have shown that applying only a few principles of the Mediterranean diet can reduce the risk of cancer by 12%.
One of the largest studies in this area, involving 26,000 Greeks, found that the use of olive oil alone reduced the risk by 9%.
The introduction of two changes in diet, ie. Consuming less red meat and more legumes reduces the risk of cancer by 12%.
A separate study found that adding broccoli to the diet further reduced the risk of prostate cancer in men.
Protects the brain
A four-year study by Columbia University Medical Center found that people who follow the principles of the Mediterranean diet have a 40% lower risk of developing Alzheimer’s disease than those who do not.
Reduce bad cholesterol
The Mediterranean diet also helps to reduce cholesterol in the body, especially “bad” cholesterol, to control diabetes and reduce the risk of type 2 diabetes, to protect against dementia, and reduce the risk of Parkinson’s disease.
When all this is taken into account, it’s clear that the Mediterranean diet prolongs life.
Main ingredients in the Mediterranean diet
Fruit and vegetables
Why is it good? Every diet should include fruits and vegetables because they contain irreplaceable nutrients.
Experts believe that they are “to blame” for many of the positive effects of the Mediterranean diet.
Fruits and vegetables are a rich source of fiber, antioxidants, vitamins, and minerals.
How to consume?
It is best to eat vegetables and fruits fresh as a salad, but can also be grilled or steamed.
How often to consume?
The Mediterranean diet recommends daily consumption of fruits and vegetables in large quantities.
They can be present at every meal because they are low in calories and the more you eat of them, the less calorie you eat.
Fish
Why is it good?
Fish is rich in protein and omega-3 fatty acids. Omega-3 fatty acids lower triglycerides and improve vascular health.
Eating fish improves the appearance of the skin and the health of the heart and brain.
How to consume?
The fish you preparing baked in the oven or on the grill. If frying, use only a small amount of olive oil.
How often to consume?
The Mediterranean diet recommends moderate consumption of fish, ie. once or twice a week.
Alcohol
Women should consume no more than 125ml of wine per day.
Why is it good?
Scientists have been debating for decades whether alcohol is harmful or beneficial to health.
Many of them do not recommend consuming alcohol, because excessive drinking has harmful consequences.
But many studies have shown that alcohol, especially red wine, when consumed in moderation, has a positive effect on heart health.
It contains many antioxidants.
What kind of alcohol?
In addition to red wine, the Mediterranean diet allows white wine or beer.
How often to consume?
Women (and all people over 65) should consume no more than 125ml of wine per day, and men no more than 250ml.
If you can not limit alcohol, it is better not to drink at all.
Dairy products
Why is it good?
Yogurt, milk, and dairy products contain a lot of calcium and are useful for strengthening bones.
By their action, they help protect against osteoporosis.
How to consume?
When consuming these products you should pay attention to the presence of fat.
It is best to consume products that are low in fat, below 2%.
How often to consume?
The Mediterranean diet recommends moderate consumption of dairy products in small quantities.
Cereals
Why is it good?
Cereals are considered to contribute very little to the positive effects of the Mediterranean diet.
But they do contain vitamins, minerals, and fiber that are essential for a balanced diet.
How to consume?
Wheat, rye, rice, oats, and corn should be the most common.
The less they are processed, the better, because in the process of processing nutrients are lost.
The bread you don’t combine with butter or margarine because they contain trans fats.
How often to consume?
The Mediterranean diet recommends frequent consumption of cereals.
Legumes and nuts
Why is it good?
Legumes and nuts contain a lot of protein, which can serve as a substitute for meat.
Walnuts, almonds, and hazelnuts are low in saturated fat and are therefore good for this diet.
How to consume?
Legumes can be eaten as part of salads, soups, stews, or pasta. Nuts are the best snack and quickly saturate.
Roasted and salted nuts you need to avoid.
How often to consume?
Legumes can be consumed regularly but in small quantities. Nuts are high in calories and care should be taken not to overdo it.
One hand a day is more than enough.
Meat and eggs
Why is it good?
Lamb, beef, chicken, and eggs are good sources of protein.
When consumed in small quantities they contribute to improving the health of muscles, joints, and heart.
How to consume?
Eggs you need to eat in the morning as a salad. The meat just grilled or in the oven.
Fried you need to exclude from the diet because it contains a lot of calories and unhealthy fats.
How often to consume?
Red meat eats very rarely and in small quantities, and chicken in moderation.
Eggs you need to consume in moderation, ie. 1-4 eggs per week.
Olive oil
Olive oil reduces the risk of inflammation and protects the heart.
Why is it good?
There is almost no person who does not associate olive oil with the Mediterranean diet, because it is at its core.
It contains monounsaturated fats, ie. fats that are great to lower blood cholesterol levels, especially “bad” (LDL) cholesterol.
Olive oil reduces the risk of inflammation and protects the heart.
How to consume?
The olive oil we need to use as a substitute for cooking oil and butter.
How often to consume?
As healthy as olive oil is, it is high in calories and should not be overdone in the diet, especially if you are aiming to lose weight.
Weight loss with the Mediterranean diet
To lose weight with the Mediterranean diet, you need to limit portion sizes and exercise regularly.
The Mediterranean diet should become your way of life.
Unlike most diets that focus on banning certain foods, the Mediterranean diet focuses on what is allowed.
This food is amazing and consuming is delicious and because of that, you do not feel the need to go back to the old unhealthy diet.
The Mediterranean diet recommends daily consumption of fruits and vegetables.
The Mediterranean diet provides regular physical activity and consumption of plant foods, fruits as dessert, olive oil as the main source of fat, dairy products, fish and poultry in moderation, 1-4 eggs per week, red spot in small quantities, and wine in small to moderate amounts.
Conclusion
The Mediterranean diet includes regular consumption of olive oil, legumes, unrefined cereals, fruits and vegetables, moderate consumption of dairy products, fish, eggs, poultry, and small consumption of red meat.
This diet is a very healthy option for all of us, people who consume the Mediterranean diet live longer and healthier.
The Mediterranean diet contains mostly unsaturated fats, which is of particular importance for a healthy heart, less cholesterol, reducing the chances of breast cancer, and other benefits.
Take advantage of the Mediterranean diet and consume it more often, with it you can only gain, you have nothing to lose.
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