The Mediterranean diet is based on traditional foods eaten by people in Mediterranean countries such as France, Spain, Greece, and Italy.
Origin of Mediterranean diet
The Mediterranean diet sparked interest in the 1950s when it was discovered that heart disease wasn’t as prevalent in Mediterranean countries as in the United States. Numerous studies have confirmed that the Mediterranean diet can help prevent heart disease and stroke.
How does the Mediterranean Diet Works?
The Mediterranean diet consists primarily of plant-based foods such as whole grains, olive oil, fruits, vegetables, beans, other legumes, nuts, herbs, and spices. Other foods, such as animal proteins, are consumed in smaller quantities, with fish and seafood being the preferred animal protein. The pyramid suggests the proportion of foods to eat (for example, eat more fruits and vegetables and fewer dairy foods). Still, it does not specify portion sizes or specific amounts. It is up to the individual to determine how much food to consume at each meal, as this will vary depending on physical activity and body size.
The following features distinguish Mediterranean Diet Plan
- -A focus on healthy fats. Olive oil is recommended as the primary added fat, and other oils and fats are substituted (butter, margarine). Other foods naturally high in healthy fats are highlighted, including avocados, nuts, and oily fish like salmon and sardines; walnuts and fish are exceptionally high in omega-3 fatty acids.
- -Choosing fish as the favored animal protein at least twice a week and other animal proteins such as poultry, eggs, and dairy (cheese or yogurt) in smaller amounts daily or a few times a week. Red meat is only eaten a few times a month.
- -Choosing water as the primary daily beverage, but allowing a moderate amount of wine with meals, approximately one to two glasses per day for men and one glass per day for women.
- -Instilling the importance of daily exercise through enjoyable activities.
The Mediterranean Diet Food List
Fortunately, Mediterranean diet foods are not uncommon or difficult to find, but they are fresh. “Because it is based on fresh and lightly processed plant foods, the Mediterranean diet is high in fiber, vitamins, minerals, and phytonutrients, which are plant compounds that protect the body,” Ward explains. A list of Mediterranean diet-approved foods and how they can benefit your health is provided below.
Fruits and Vegetables
A 2017 article published in Nutrients states that eating plenty of vegetable matter can help prevent heart disease.
According to a study published in the Journal of the American Dietetic Association, a diet high in vegetables and fruits can help prevent some cancers.
Whole Grains and Legumes
Legumes (or all types of beans, including lentils) aid in blood sugar regulation and may have anti-cancer properties. Protein, fiber, B vitamins, iron, and other nutrients are also provided. On the other hand, whole grains are high in fiber, contain minerals and phytochemicals, and reduce the risk of heart disease, diabetes, and cancer.
Nuts and Olives
The Mediterranean diet is heavy on extra-virgin olive oil, an unsaturated fat source that has been shown to reduce the risk of stroke, heart attack, and blood pressure.
Nuts are nutrient-dense, containing unsaturated fat, protein, fiber, and B vitamins. Most nuts contain magnesium, which, among other things, helps support healthy blood pressure and blood sugar levels and keeps bones strong. Walnuts, in particular, contain alpha-linolenic acid, an essential omega-3 fatty acid that may lower the risk of coronary heart disease.
Fish
The Mediterranean diet favors fish over other types of meat. “Fish and shellfish provide high-quality protein, omega-3 fatty acids that promote heart and brain health and aid in the fight against chronic inflammation, as well as a variety of vitamins and minerals, including vitamin D and selenium,” Ward says. “Coldwater fish, such as salmon, have a little more fats than warmer-water fish, but all seafood contains omega-3 fatty acids.”
Red Wine and Dairy in Moderation
According to Ward, this diet “allows for small amounts of wine with meals, but you don’t have to start drinking if you don’t already.” “The key word in the recommendation is small.'” According to the American Heart Association, this equates to one 5-ounce glass of water per day for women and two for men. Some research suggests that wine, particularly red wine, which is high in phytonutrients, may benefit the heart, but the results are mixed.
Sweets and Meat on Rare Occasions
On the Mediterranean diet, sweets and meat should be consumed in moderation. Avoid junk food and processed foods with added sugar, saturated fat, or salt but few nutrients.
-Poultry
-Chicken and duck
-Eggs
-Duck, quail and Chicken
-Dairy
-Yogurt, milk and Cheese
-Herbs and spices
-Basil, mint, rosemary, sage, nutmeg, cinnamon, pepper,Garlic
-Healthy fats
-Olives, avocados,Extra virgin olive oil and avocado oil
Meanwhile, the Mediterranean diet promotes the moderate consumption of dairy products such as eggs, cheese, and yogurt. Calcium, phosphorus, vitamins A and D, protein, and saturated fat are all found in these foods.
This diet does not require portion control, but moderation is essential. “It’s important to remember that the eating pattern is most important, and no single food in the Mediterranean diet, such as olive oil, is a magical cure for better health,” Ward says. “For example, you can’t slather as much olive oil on your foods as you want, nor can you eat as much feta cheese or nuts as you want.”
Foods to limit on Mediterranian Diet
When following the Mediterranean diet, you should limit the following processed foods and ingredients:
Added sugar
Added sugar exceptionally high in soda, candies, ice cream, table sugar, syrup, and baked goods
Highly processed foods
Fast food, convenience meals, microwave popcorn, granola bars
Trans fats
Found in margarine, fried foods, and other processed foods
Refined oils
Soybean oil, canola oil, cottonseed oil, grapeseed oil
Refined grains
White bread, pasta, tortillas, chips, crackers
Processed meat
Processed sausages, hot dogs, deli meats, beef jerky
Mediterranean Diet is ranked
#1 in Best Diets Overall
#1 in Best Plant-Based Diets
#25 in Best Fast Weight-Loss Diets
, #12 in Best Weight-Loss Diets
, #1 in Best Heart-Healthy Diets
#1 in Best Diabetes Diets
#1 in Best Diets for Healthy Eating
#1 in Easiest Diets to Follow
Mediterranean Diet Reviews
Overall
4.2 stars out of 5
Managing or Preventing Diabetes
3.8 stars out of 5
Ease of Following
3.7 stars out of 5
Heart-Healthy
4.3 stars out of 5
Long-Term Weight Loss
Three stars out of 5
Nutrition
4.9 stars out of 5
Safety
4.8 stars out of 5
Short-Term Weight Loss
Three stars out of 5
Benefits of the Mediterranean Diet
According to research, the Mediterranean diet may reduce the risk of premature death from any cause in both men and women.
Lose weight and Type 2 Diabetes
A Mediterranean diet can aid in the reduction of obesity and Type 2 diabetes, both of which can lead to heart disease and stroke, among other health issues. A review of five studies discovered that overweight or obese people who followed the Mediterranean diet lost the same or more weight than those who followed low-carb, low-fat, or other diets.
Lowers Risk of Stroke and Coronary Heart Disease in Women
The Nurses Study (a sizeable continuous study of thousands of nurses designed to identify risk factors for chronic illness) revealed that women who followed the Mediterranean diet had a lower risk of coronary heart disease and stroke than those who did not.
Improves Gut Health
A European study of older adults discovered that following the Mediterranean diet for a year improved gut health, leading to healthier aging, improved cognition, and reduced frailty.
Reduces the likelihood of dementia and cognitive decline
The Mediterranean diet has been linked to a reduced risk of dementia and cognitive impairment.
Could Lower the Risk of Common Cancers
Colorectal cancer is the third most common cancer in men and the second most common cancer in women worldwide.
According to research, following the Mediterranean diet may reduce the risk of colorectal, breast, and prostate cancer.
Reduces High Blood Pressure
High blood pressure is a risk factor for heart disease and stroke. Following the Mediterranean diet can help lower blood pressure, lowering the risk of severe health problems.
Risks of the Mediterranean Diet
Although research indicates no risks associated with the Mediterranean diet, consult your doctor to ensure it is safe for you before attempting it.
“Everyone should think about their individual nutrient needs as part of their eating style,” Ward says. “Because of the restrictions on red meat and dairy foods, I’m a little concerned about women getting enough iron, calcium, and vitamin D,” Ward says.
Women over 50 should be mindful of their protein intake on this diet and include some protein (such as eggs, yogurt, chicken, legumes, nuts, or fish) with each meal. Because of its emphasis on fish and dairy, the Mediterranean diet may not be the best choice for vegans or vegetarians.
Helpful tip: Not all fish are safe to consume. “The FDA recommends avoiding king mackerel, orange roughy, marlin, shark, swordfish, tilefish, and big eye tuna because they contain the most mercury,” Ward says.
“Salmon, haddock, canned light tuna, and shrimp are the safest fish.” And, of course, if you are allergic to fish, avoid eating it.”
Conclusion
Though there is no single Mediterranean diet, this eating pattern is often high in nutritious plant foods and low in animal foods, with an emphasis on fish and shellfish.
It has been linked to a variety of health benefits, including the ability to help balance blood sugar levels, support heart health, and improve cognitive function, among other things.
Best of all, you may tailor the Mediterranean diet principles to your own needs. If you loathe fish and sardines but enjoy whole wheat pasta and olive oil, start creating wonderful Mediterranean-inspired meals with things you enjoy.