The Mediterranean Diet: What's It All About?
The Mediterranean diet is a way of eating that has been traditionally practiced in countries like Greece, Italy, Spain, and Cyprus for centuries. It’s known for being natural, whole-code, and generous with olive oil. Today it has become more of a fad than anything else. Everybody from celebrities to news outlets are talking about the incredible benefits of the Mediterranean Diet. The Mediterranean diet is not a single eating pattern or set of rules; it’s a collection of certain lifestyle habits that you may adopt if you want to eat healthily and stay healthy. DrKen says that following the Mediterranean diet can help you reach your goals because it’s built around foods that are naturally nutrient-dense and have few additives so they don’t add excess calories. In this article, we will explore what the Mediterranean diet really is, examples of the diet where it’s common for an individual to adopt it as well as its potential benefits and risks.
What is the Mediterranean Diet?
The Mediterranean diet is a dietary pattern that emphasizes significant quantities of fresh fruit and vegetables, whole grains and legumes, nuts and olive oil as primary sources of nutrients. The diet may also include fish and poultry, moderate amounts of red wine, and some dairy, depending on the country and the person eating it. It’s important to note that the term “Mediterranean diet” is often employed as a marketing strategy for various types of foods, beverages and dietary supplements. While the foods and drinks that are part of the Mediterranean diet do exist, the claims made are often excessive, exaggerated or simply not true.
Types of foods in the Mediterranean diet
Fresh fruit - Bananas, apples, grapefruits, oranges, peaches, plums, etc. Vegetables - Potatoes, eggplants, zucchinis, peppers, tomatoes, cucumbers, etc. Nuts and seeds - Walnuts, almonds, piliocola seeds (sheep’s mint), etc. Oils - Olive oil, sunflower oil, flaxseed oil, sesame seed oil, etc. Legumes - Beans, chickpeas, and lentils Fruit juices - Apple, grape, orange and tomato juices Whole-grain foods - Flour, corn flour, semolina, barley, etc.
Evidence for the benefits of the Mediterranean diet
The Mediterranean diet has been gaining significant attention for its potential benefits for improving metabolism, reducing the risk for chronic diseases, and increasing longevity. Studies have shown that following a Mediterranean diet may aid in weight loss and improve insulin resistance. Insulin is an important hormone in metabolism. It helps process food and drink into energy. When someone eats carbohydrates, the body breaks it down into sugar. Too much insulin in the blood can cause weight gain and other health problems. Studies have also shown that following a Mediterranean diet may help with metabolic syndrome and diabetes. One study showed that following a Mediterranean diet may result in lower blood pressure, lower triglycerides, lower LDL cholesterol, and higher HDL cholesterol.
Advantages and risks of adhering to a Mediterranean diet.
The Mediterranean diet has been associated with numerous health benefits, including a reduced risk of heart disease, certain cancers, and diabetes. There is also evidence that following a Mediterranean diet may improve metabolism and reduce energy intake. The advantages of eating a Mediterranean diet are likely due to its high amount of fruits and vegetables and moderate amounts of healthy fats that are naturally found in foods like olive oil. Unfortunately, the Mediterranean diet is not free of potential risks. Strict adherence to its rules may lead to an increased risk for certain diseases. For example, someone who consumes a lot of alcohol or red meat is putting themselves at risk for certain health conditions.
Summary
The Mediterranean diet is a natural, wholesome diet that is rich in fruits and vegetables, nuts, olive oil, legumes, and fish. It is low in saturated fat and sugar, and high in fibre, minerals, and protein. It is associated with a low risk of developing many chronic diseases, and may aid in weight loss and metabolism. Adhering to the Mediterranean diet is beneficial for many reasons, but there are also some potential risks. The good news is that it is easy to incorporate these healthy habits into your daily life, no matter where you live.
