Mediterranean diet: facts, health benefits and cooking tips
[Article updated: May 2020]
There is no one standard formula of the Mediterranean diet, but rather a comprehensive concept which brings together common food types and healthy habits from traditions from several different Mediterranean regions including Crete, Greece, Spain , the south of France, Portugal and Italy.
More research is needed to confirm the specific effectiveness and benefits of this diet.
However, this eating plan is known to be low in trans fat, and free from refined oils, meats and highly processed foods.
And as you must know, these are the foods responsible for health conditions such as obesity, diabetes, cancer, and cardiovascular disease.
The Mediterranean diet in brief
- There are several variations of the Mediterranean diet that consist of foods from several Mediterranean countries and regions.
- The Mediterranean diet is a great way to replace saturated fat in the regular diet.
- The emphasis is on fruits, vegetables, lean meats and natural sources.
- This diet promotes a healthy heart, protection against diseases such as stroke and prevention of diabetes.
- Moderation is always recommended, as the diet has a high fat content
- The Mediterranean diet should be combined with regular physical activity for the best results.
Foods contained in the Mediterranean diet
In fact, this diet is based on:
- Large amounts of vegetables, such as tomatoes, kale, broccoli, spinach, carrots, cucumbers and onions;
- Fresh fruits such as apples, bananas, figs, dates, grapes and melons;
- High intake of legumes, beans, nuts and seeds, such as almonds, walnuts, sunflower seeds and cashews;
- Whole grains such as whole wheat, oats, barley, buckwheat, corn and brown rice;
- Olive oil as the main source of dietary fat, alongside olives, avocados and avocado oil;
- Cheese and yogurt as main dairy products, including Greek yogurt;
- Moderate amounts of fish and poultry, such as chicken, duck, turkey, salmon, sardines and oysters;
- Eggs, including chicken, quail and duck eggs;
- Limited quantities of red meats and candies;
- About one glass per day of wine, with water as the main drink and no carbonated or sugary drinks.
This selective choice of plant foods and natural sources is justified by the content of nutrients such as:
- Healthy fats
The Mediterranean diet is a diet that is saturated fat and high in monounsaturated fat .
The dietary guidelines of the health authorities recommend a saturated fat intake limited to 10% of the overall calorie intake [ 1 ].
;- Fibers
The diet is high in fiber , which promotes healthy digestion and reduces the risk of bowel cancer and cardiovascular disease.
- High in vitamins and minerals
Fruits and vegetables provide essential vitamins and minerals that regulate body processes.
In addition, the presence of lean meats provides vitamins such as B12 which are not found in plant foods.
- Low in sugar
The diet is high in natural sugar - like that of fresh fruit - rather than added sugar.
Added sugar increases the amount of calories with zero nutritional value. It is also linked to diabetes and high blood pressure.
This type of sugar is largely found in processed foods.
Health benefits
The Mediterranean diet is not specifically a weight loss diet, but eliminating red meats, animal fats, and processed foods can lead to weight loss.
In areas where the diet is widely adopted by the population, there are lower rates of death and heart disease, as well as other health benefits.
- Heart health
The beneficial effects on heart health of the Mediterranean diet have been studied and demonstrated by scientific research.
Indeed, Dr Keys found that people who live in poorer parts of southern Italy, had a lower risk of heart disease - and death - than people who live in areas richer (like those in New York).
He attributed this fact to the respective diet of each population.
Although other factors, such as an active lifestyle, could influence this situation, reducing red meats and added sugars - alone - has been associated with a low incidence of strokes and coronary heart disease.
Research has focused on the monounsaturated fats found in the Mediterranean diet, especially fruits and vegetables.
These have been scientifically demonstrated for their ability to increase both the concentration and function of good cholesterol (HDL) in the blood [ rel="noopener noreferrer" target="_blank"> .
- Disease prevention
Studies have compared the health risks of developing certain diseases, with reference to the diet of those tested.
The experiment consisted of comparing the state of health of people following a Mediterranean diet with those following an American or North European diet.
The results obtained suggest [ 4 ] that Mediterranean eating habits help reverse a specific genetic mutation that may lead to a higher risk of stroke, especially if a person carries two copies of the gene.
Wine and olive oil have antioxidant properties that help protect against atherosclerosis, or hardening of blood vessels, in a 2003 study [ 5 ].
More research is needed to confirm this benefit.
On the other hand, another Italian study [ 6 ] linked the antioxidants and fiber content of the Mediterranean diet to good mental health and physical.
- Diabetes
The Mediterranean diet may help protect people against type 2 diabetes [ 7 ] and improve blood sugar control.
Several studies have shown that those who follow a Mediterranean diet have lower fasting glucose levels compared to other diets.
In addition, it should be noted that the dietary guidelines for people with diabetes as stipulated by theAmerican Diabetes Association (ADA) are very similar to the guidelines for the Mediterranean diet.
The guidelines of the Mediterranean diet
As the Mediterranean diet cannot be defined by standard meal plans, it is important to follow these guidelines for maximum benefit.
- Concentrate on fruits and vegetables and make them the staple;
- Eat beans, legumes, nuts and whole grains every day;
- Season foods with herbs and spices instead of salt, fat and sugar;
- Cook the food with olive oil or avocado for butter;
- Concentrate on lean proteins, mainly fish, and eat less than 80 - 100g of chicken or red meat per week.
- Limit consumption of sugary and high-sugar foods and always opt for fruit for dessert.
Food should be unprocessed and as fresh as possible.
Although the diet contains high fat, there is still a significant amount of fat. Therefore, portions should be moderate for best results.
A key part of Mediterranean food culture is eating with others and sharing meals.
Support from family or close friends is a great way to start a diet.
These steps, along with an active lifestyle, can lead to a reduction of the most harmful dietary excesses in the modern diet.