Health Benefits Of A Mediterranean-Style Diet

The Mediterranean diet features a way of eating that is practiced in countries bordering the Mediterranean sea. It emphasizes consumption of fruits, vegetables, whole grains, legumes, nuts, fish and lots of olive oil. This diet plan includes foods rich in fiber, omega-3 fatty acids and monounsaturated fats but limits the consumption of sweets, cheese and meat. The Swedish study highlighted that a Mediterranean-style diet often omits breakfast, includes a heavy lunch, and caps the meal with a glass of wine.

There is growing evidence that the Mediterranean diet may lower the risk for:

• type 2 diabetes

• heart disease

• heart attack risk

• high cholesterol

• metabolic syndrome.

• dementia and Alzheimer's disease

• depression

• Parkinson's disease

Some studies suggest that the Mediterranean diet may be beneficial for brain health and could potentially lower the risk of Alzheimer’s disease and other cognitive disorders. The Mediterranean diet is high in monounsaturated fats from olive oil and nuts, which can help lower LDL (the "bad" cholesterol) and increase HDL (the "good" cholesterol). Studies have shown that it can lower the risk of heart disease and stroke.

The high fiber content of the Mediterranean diet can promote healthy digestion and may reduce the risk of gastrointestinal disorders. Studies also suggest that following a Mediterranean diet is associated with longer life expectancy. This diet is rich in antioxidants and omega-3 fatty acids, which can help reduce inflammation in the body, a key factor in many chronic diseases. The diet’s focus on unrefined carbohydrates and fiber can help regulate blood sugar levels, reducing the risk of type 2 diabetes.

One study published in the New England journal of Medicine demonstrated that moderately obese people included in the study were most likely to lose weight by consuming a Mediterranean style diet compared to a low-fat or low-carbohydrate diet. Diabetic participants in the study also benefited from this type of diet because they had better blood sugar control and insulin levels.

How to Prepare Mediterranean-Style Meals

The Swedish trial that demonstrated the effects of a single large Mediterranean-style meal on blood glucose control among diabetics suggests that eating one meal instead of several small meals a day may be helpful in beating the disease. However, it was just an experiment, and it is not likely that one can maintain such a lifestyle in the long term. Some people would rather eat a heavy breakfast, and there are studies that show that such a practice is also beneficial for weight loss. Other studies have also shown that small, low-calorie meals during the day may work, and this may be the better option for some people. The main point, however, that is worth remembering, is that consuming a Mediterranean-style diet has more benefits than living on a Western-style diet, which is high in calorie, fat and sugar.

Read More: Mediterranean-Style Diet May Protect Your Kidneys

One does not have to go to Spain, Greece or Italy to learn how to prepare a Mediterranean-style meal. There are just some features to remember in this type of diet:

• Eat a wide variety of fruits and vegetables everyday, including grapes, tomatoes, broccoli, blueberries, eggplant, peppers, olives, spinach, beans, and lentils.

• Eat whole-grain foods daily, such as brown rice, oats, whole wheat bread, couscous, and pasta.

• About 35 to 40% of your daily calories may come from healthy fat (unsaturated fats). Use olive oil, soybean, canola, and flaxseed oil.

• Limit consumption of unhealthy or saturated fats from animal fat, whole milk, butter, coconut oil and palm oil.

• Eat fish such as salmon, tuna, mackerel, trout, herring, and sardines.at least two times a week.

• Eat low-fat dairy products such as cheese, milk, or yogurt in moderate amounts.

• Eat moderate amounts of eggs and poultry only every two days or weekly.

• Rather than relying on salt for flavor, use herbs and spices. Garlic, basil, oregano, rosemary, and thyme are commonly used in Mediterranean cooking.

• Limit red meat consumption. Eat only three ounces of meat (about the size of a deck of playing cards) a few times in a month.

• Take desserts, sweets or soda only a few times each week.