Benefits Of The Mediterranean Diet

We have all heard of the benefits of the Mediterranean diet. It would help fight obesity and would provide interesting benefits for our cardiovascular health, aspects for which it has been considered one of the best existing diets and the most complete.

Sometimes our pace of life, faster and with less time to dedicate not only to the kitchen but also to ourselves, causes us to eat incorrectly and with an excess of fats and industrial chemicals, which could affect our health.

The Mediterranean diet implies, in addition to a particular lifestyle, a varied and balanced contribution of natural and traditional products, from this area bathed by the Mediterranean Sea.

Fruits, vegetables, legumes, cereals, olive oil as a source of fat, fish, and in more moderate quantities, eggs and poultry are basic.

What foods make up the Mediterranean diet?

The foods that make up the Mediterranean diet are very varied. This variety is precisely one of its greatest benefits as it includes a large amount of fruits and vegetables, fish, nuts and even herbs that are exquisitely combined in each of its dishes.

We make a small reference to them.

• • Bread and pasta, as the main source of carbohydrates.
  • Fruits, especially citrus fruits like oranges and lemons. But also apples, melons, watermelons, figs, grapes …
  • Vegetables such as peppers, carrots, onions, lettuce, spinach, Brussels sprouts, aubergines, squash, potatoes, tomatoes … Garlic is also important, present in almost all meals.
  • Nuts, such as walnuts and legumes, which provide this diet with a large amount of fiber and antioxidants.
  • Olive oil as the main source of fat.
  • Fish, such as sardines, tuna, and salmon.
  • Spices such as thyme, rosemary, oregano …
  • Regular use of honey.
  • Lean meats and in small quantities. Especially those belonging to poultry.

Why is it a healthy diet?

Several nutritional studies carried out both in Greece and in other countries on the Mediterranean coast, concluded already in the 60s that the Mediterranean diet is one of the most complete, balanced and healthy that exist.

Today, new research, such as one published in the International Journal of Environmental Research and Public Health in 2019, points to the proven benefits of following the Mediterranean diet:

• Less obesity, as an article in Nutrients suggests that associates this diet with a smaller abdominal circumference.
• Low level of cholesterol in the blood.
• Lower rate of cardiovascular and degenerative diseases. Keep in mind that two of the risk markers for heart disease are obesity and cholesterol, as well as high blood pressure. These values ​​are usually controlled with the intake of the Mediterranean diet.
• Longer life expectancy.

Characteristics of the Mediterranean diet

• The fat present in your meals comes basically from olive oil. Although its contribution of fatty acids varies according to the variety of the olive, its processing and origin, among others, it generally provides large doses of monounsaturated fats, known as healthy fats for the body
• A balanced supply of polyunsaturated fatty acids (omega-6 and omega-3), thanks to the regular consumption of vegetable, fish and seed oils.
• It is also a diet rich in natural antioxidants : oranges, lemons, vegetables …

• It is very rich in fiber, as it includes vegetables and fruits in addition to cereals every day.
• The consumption of animal fat is usually lower than with other diets.

Basic tips on the Mediterranean diet

1. Vary the foods on your plate as much as possible, but always in small quantities. For example: make salads with various vegetables, add tomatoes, onions, olives, cheese, oregano, oil, pieces of raw peppers … and then go to the second course with a fish rice, for example.
2. Always respect your meal times and do not skip any. The normal thing is 5 meals a day: breakfast, lunch and dinner. At noon you can eat some fruit, as well as a small snack in the afternoon. Remember that large amounts are never consumed.
3. Always choose lean meats like chicken or turkey. Skim off the fat before cooking.
4. At least four pieces of fish are consumed a week : either salmon, tuna, sardines …
5. A salad is included in all meals as a starter.  Always seasoned with olive oil.
6. At least three pieces of fruit are taken a day. Start your mornings with lemon or orange juice.
7. Legumes, rice, and pasta are eaten at least four times a week.
8. Every day a good portion of cereals is included, in addition to dried fruits such as walnuts.
9. Avoid including a lot of salt in your meals. But yes, it uses seasonings from aromatic herbs, thyme, rosemary, oregano …
10. A day we will consume at least a liter and a half of water.

The Mediterranean diet has been singled out as the best (or at least among the best) in the world. Besides being healthy, it is varied and delicious! What are you waiting for to change your eating habits?