What is a Mediterranean diet
Mediterranean diets are based on traditional foods of countries around the Mediterranean Sea, such as Greece, Italy, Spain, and France. These diets are based on plant-based foods and healthy fats. Mediterranean diets consists of a plant-based cuisine using vegetables, fruits, cereals, nuts, and legumes, most of them cooked by adding substantial amounts of olive oil, with moderate usage of fish, seafood or dairy, and limited intake of red meat and alcohol (mostly red wine).
Why a Mediterranean diet?
Mediterranean diets have proven to have cardiovascular benefits, diabetes prevention, promotion of increased life expectancy, and weight management. Additionally it effectively supplies enough nutrients and calories to sustain overall health and well being.
Cardiovascular benefits
Studies have shown that there are many cardiovascular benefits by following the Mediterranean diet, as the diet emphasizes olive oil as the primary oil source. Olive oil is rich in monounsaturated fats which reduces cholesterol levels. Also monounsaturated fats have anti-inflammatory properties that can be a key part to a healthy lifestyle, replacing trans and saturated fats, such as butter, lard, and shortening. Some other sources of unsaturated fats include avocados and nuts. A study in 2018 found that eating a mediterranean diet, specifically with olive oils and healthy fats, reduced the risk of stroke, heart attack, and death from heart attack by 30%.
Diabetes prevention
There has been research on how the Mediterranean diet can prevent and manage Type II diabetes because of the low carbohydrate intake and high fiber. The slow digestion of the fibers helps regulate blood sugar levels while still satisfying our nutritious needs. A 2011 study found that a Mediterranean diet appeared to reduce the risk of type 2 diabetes by 52%.
Promotes increased life expectancy
The Mediterranean diet has also been linked to longevity as it decreases the risks of chronic diseases and even certain cancers. A study from 2013 found that people who consumed nuts, an important food in the Mediterranean diet, had a 16-63% lower risk of death. Additionally another study found that those who followed the Mediterranean diet were 72% less likely to experience a heart attack or die from heart disease.
Weight management
A study from 2004 surveyed 180 people and found that those who followed the Mediterranean diet lost 8.8 pounds. Another study in 2014 on people with obesity found that those who followed the Mediterranean diet lost 9.7 pounds.
Foods to Eat
Overall a mediterranean diet includes foods such as:
Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
Legumes: beans, peas, lentils, peanuts, chickpeas
Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
Poultry: chicken, duck, turkey
Eggs: chicken, quail, and duck eggs
Dairy: cheese, yogurt, milk
Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy fats: extra virgin olive oil, avocados, and avocado oil
Controversies on the Mediterranean Diet
Although the Mediterranean diet encourages consumption of healthy fats, some experts say that the diet’s high fat content is not suitable for those with specific dietary needs and health conditions. In addition, while the Mediterranean diet emphasizes foods such as fish and olive oil, promoting the increased consumption of these products may cause overfishing and deforestation for olive oil if not environmentally sourced.
Conclusion
The Mediterranean diet is a nutritious and healthy way of eating based on plant based foods and healthy fats. It has been shown to decrease cardiovascular risks, prevent type 2 diabetes, help with weight management and overall increase life expectancy.
Resources
Assessed and Endorsed by the MedReport Medical Review Board