What is a “Mediterranean Diet?”
When you think about Mediterranean food, your mind may go to pizza and pasta from Italy, or lamb chops from Greece, but these dishes don’t fit into the healthy dietary plans advertised as “Mediterranean.” A true Mediterranean diet is based on the region’s traditional fruits, vegetables, beans, nuts, seafood, olive oil, and dairy—with perhaps a glass or two of red wine. This is what the people of Crete, Greece, and southern Italy ate in 1960 when their cases of long-term illnesses were some of the fewest on the planet and their life expectancy was among the longest, even with limited healthcare available.
The true Mediterranean diet is not only about consuming nutritious, unprocessed food. Getting exercise every day and eating with other people are essential components. Together, they can have a great influence on your state of mind and psychological well-being and help you develop a deep admiration for the joys of consuming nutritious and tasty foods.
Adopting a new diet isn’t always simple, particularly when you’re attempting to abstain from prepared and takeout meals. The Mediterranean diet doesn’t have to be expensive- it can be a fulfilling and nutritious option for meals. Switching from pepperoni and pasta to fish and avocados may require some work, but you may soon be on your way to a more healthy and extended lifespan.
Myths and Facts About the Mediterranean Diet
Adopting a Mediterranean diet has a lot of advantages, but there is still confusion over the best way to use the style of eating to promote a more healthy and longer life. Below are some misconceptions and truths concerning the Mediterranean diet.
Myth 1: It costs a lot to eat this way.
It can be more affordable to follow the Mediterranean diet if you base your main source of protein on beans or lentils, and focus on mostly plants and whole grains rather than consuming packaged or processed foods.
Myth 2: If one glass of wine is good for your heart, then three glasses is three times as healthy.
It is a fact that having a single alcoholic beverage a day for women and two for men can be beneficial for the heart. However, too much consumption of red wine can have an adverse effect. Drinking over two glasses of wine can have a negative impact on your heart health.
Myth 3: Eating large bowls of pasta and bread is the Mediterranean way.
It is a common fact that people from the Mediterranean region generally do not consume the same size portions of pasta as Americans do. Pasta is usually served as an accompaniment with a portion of approximately a half cup to one cup. The remainder of the meal includes salads, vegetables, fish, a small amount of organic, grass-fed meat, and maybe one slice of bread.
Myth 4: The Mediterranean diet is only about the food.
It is important to remember that, while food is an important component of the Mediterranean diet, it is not the only aspect of how people in the region live their lives. When they have a meal, they don’t consume it quickly in front of a TV; rather, they take the time to sit down and enjoy a calm meal with their companions, which could be just as advantageous to their wellbeing as the food they are eating. Mediterraneans also enjoy plenty of physical activity.
Pros
General Nutrition
The Mediterranean diet encourages a balanced intake of foods, allowing you to enjoy a variety of flavors while also ensuring you get the nutrients you need. There are no restrictions on any food groups, making it simple to stick to this style of eating.
The U.S. The Department of Agriculture’s Dietary Guidelines for Americans from 2020 to 2025 consists of healthful food group suggestions for people who adhere to the Mediterranean diet and for those who abide by a proposed U.S. diet. Style Dietary Pattern. The rules guarantee that all dietary needs are satisfied, particularly calcium and vitamin D.
Heart Health
Researchers have done extensive investigation into the Mediterranean diet’s effects on heart health, both with observational studies and controlled experiments. The findings indicate that there is a solid basis to back up the Mediterranean diet as a means of improving cardiovascular health.
A study published in the European Journal of Clinical Nutrition revealed that following a Mediterranean diet could be linked to a decrease in the risk of coronary heart disease, heart attack, and mortality in general.
A review of research in 2019 determined that a certain dietary pattern had a considerable amount of solid, reliable evidence backing it up as a means to reduce the occurrence of coronary heart disease, ischemic stroke, and general cardiovascular disease.
Diabetes Prevention and Management
Eating a diet inspired by the traditional foods of the Mediterranean region may be advantageous for people with type 2 diabetes in terms of managing their blood sugar levels. A review of 56 clinical trials conducted between 1978 and 2016, which included nearly 5,000 type 2 diabetes patients, determined that the Mediterranean diet was able to reduce hemoglobin A1c levels by an average of 0.32% compared to control diets.
Hemoglobin A1c provides an indication of how well the body has regulated its blood sugar levels in the last three months. Although 0.32% might not sound like much, it could be of assistance to individuals with diabetes in regulating their glucose levels.
Improved Mental Health
It may come as a shock, but Kelly Toups, MLA, RD, LDN, director of nutrition for Oldways, a non-profit group that encourages healthy eating and nutrition, thinks there is a link between the Mediterranean diet and improved mental health.
A 2018 paper published in Molecular Psychiatry suggested that a Mediterranean diet may decrease the chance of developing depressive symptoms or clinical depression.
Weight Management
It appears to be contrary to what one would expect that a diet that includes high-calorie foods such as olive oil and nuts could assist in keeping one’s weight down. Nevertheless, the combination of these satisfying fats with the many fiber-rich vegetables and fruits suggested can help you stay full for a longer duration.
Studies have demonstrated that individuals do not put on weight when they adhere to a Mediterranean diet. Research has indicated that following a Mediterranean-style diet and a low-carb diet can both result in comparable amounts of weight reduction after 12 months.
Cancer Prevention
The majority of cancer diagnoses are usually not the result of one single element, but rather a mixture of various genetic and environmental components. Eating certain types of foods can have an influence on the development of this intricate sickness, and particular dietary habits—including the Mediterranean diet—are linked to a lower chance of having cancer.
Cons
Some people may find a few negative aspects to the Mediterranean diet. However, many of these are surmountable.
Cost
You do not have to purchase any costly name brand items or particular dietary supplements to adhere to the Mediterranean diet. Some shoppers are worried about the prices of certain foods such as fish, nuts, seeds, and olive oil.
For instance, seafood is generally more costly than other kinds of proteins. Yet, there are numerous strategies for shopping economically – even for seafood.
Additional Guidance May Be Needed
Studies have suggested that the Mediterranean diet can be beneficial for those with diabetes by decreasing their risk and aiding in their blood sugar control. However, people with diabetes may need extra advice while following this diet.
Meals may contain a lot of carbohydrates due to the focus on whole grains, fruits, and vegetables (including starchy ones). It is vital that those who have diabetes consume a steady, monitored amount of carbohydrates during the day to prevent their blood sugar levels from rising too high or becoming dangerously low (if they are taking insulin or certain oral medications).
It is not to be inferred that individuals with diabetes should not abide by this strategy. On the contrary, it can be a great choice. If you are diabetic, it would be beneficial to consult a dietitian to help you determine the optimal amount of carbohydrates to include in your meals, based on the Mediterranean diet.
Restrictions May Feel Challenging
This diet suggests cutting back on the amount of red meat and sugar that has been added to food, which can be challenging for some individuals. People familiar with the typical American diet may regularly eat processed foods with additional sugar in them. Those on the Mediterranean diet should limit their intake of added sugar and only consume it on special occasions.
Remember that reducing the amount of sugar you consume is always beneficial, so don’t be discouraged by this. Eating a diet that is based on the Mediterranean style, even with a small amount of extra sugar, is preferable to consuming a Western-style diet that includes a significant amount of added sugar.
In the same way, if you are having difficulty cutting down on your consumption of red meat, you could try this kind of diet while including lean and unrefined red meats such as flank, top round, and brisket flat, but in lesser amounts. Research suggests you’ll still reap heart-health benefits.
Concerns About Alcohol Intake
Experts have expressed worries about the habit of consuming alcohol (especially wine) on a regular basis as part of the Mediterranean diet and if it is really a smart idea to suggest it. Toups believes it can be. When combining alcohol with food, exercise, and companionship, research has shown that there are positive health benefits.
Toups explains that the Mediterranean and other customary dietary plans demonstrate how to consume alcohol sensibly, such as one 5-ounce glass of wine for women and two 5-ounce glasses for men per day, which may help to promote cardiovascular health and build meaningful social relationships.
What happens when alcohol is consumed in different circumstances? She states that when alcohol is consumed along with certain activities that are bad for your health, such as smoking, eating unhealthy food, or driving, the potential for adverse health effects is increased.
May Fall Short on Some Nutrients
The USDA states that the majority of Americans are not consuming the recommended amount of calcium and vitamin D. Individuals who decide to live the Mediterranean way of life commonly consume less dairy, so they should make sure they get enough of these vital nutrients from other places.
A single investigation determined that Spanish juveniles with a lack of adhesion to the Mediterranean diet are not obtaining enough calcium to meet the prescribed consumption levels, regardless of the fact that dairy products were employed to address the low adherence. Investigators ascertained this was due to the fact that other edibles containing calcium were not being devoured.
Thankfully, there are other sources of calcium and vitamin D besides dairy. Other sources of calcium can be found in fortified milk alternatives such as soy milk and other soy products, orange juice, some whole grains, seafood, spinach, soybeans, and sesame seeds. Foods like these are encouraged on the Mediterranean diet.
How to Make the Change
If you’re feeling daunted by the thought of changing your eating habits to a Mediterranean diet, here are some suggestions to get you started:
- Eat lots of vegetables. Try a simple plate of sliced tomatoes drizzled with olive oil and crumbled feta cheese, or load your thin crust pizza with peppers and mushrooms instead of sausage and pepperoni. Salads, soups, and crudité platters are also great ways to load up on vegetables.
- Always eat breakfast. Fruit, whole grains, and other fiber-rich foods are a great way to start your day, keeping you pleasantly full for hours.
- Eat seafood twice a week. Fish such as tuna, salmon, herring, sablefish (black cod), and sardines are rich in omega-3 fatty acids, and shellfish like mussels, oysters, and clams have similar benefits for brain and heart health.
- Cook a vegetarian meal one night a week. If it’s helpful, you can jump on the “Meatless Mondays” trend of foregoing meat on the first day of the week. Or simply pick a day where you build meals around beans, whole grains, and vegetables. Once you get the hang of it, try two nights a week.
- Enjoy dairy products in moderation. The U.S. Department of Agriculture (USDA) recommends limiting saturated fat to no more than 10% of your daily calories (about 200 calories for most people). That still allows you to enjoy dairy products such as natural (unprocessed) cheese and Greek or plain yogurt.
- For dessert, eat fresh fruit. Instead of ice cream, cake or other baked goods, opt for strawberries, fresh figs, grapes, or apples.
- Use good fats. Extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados are great sources of healthy fats for your daily meals.
What to Do About Mercury in Fish
Despite the numerous advantages to consuming seafood, most fish and shellfish still have small amounts of pollutants, including the poisonous metallic element mercury. These guidelines can help you make the safest choices.
- The concentration of mercury and other pollutants increases in larger fish, so it’s best to avoid eating large fish like shark, swordfish, tilefish, and king mackerel.
- Most adults can safely eat about 12 ounces (two 6-ounce servings) of other types of cooked seafood a week.
- Pay attention to local seafood advisories to learn if fish you’ve caught is safe to eat.
- For women who are pregnant, nursing mothers, and children aged 12 and younger, choose fish and shellfish that are lower in mercury, such as shrimp, canned light tuna, salmon, Pollock, or catfish. Because of its higher mercury content, eat no more than 6 ounces (one average meal) of albacore tuna per week.
Make Mealtimes a Social Experience
Engaging in conversation with a close friend or family member while sitting down for dinner can be a great way to reduce tension and improve one’s state of mind. Consuming food in the company of others can avoid overindulging, which is beneficial for both your mental and physical health. Turn off the television and laptop, put away your cell phone, and interact with someone while eating.
- Gather the family together and stay up to date with each other’s daily lives. Regular family meals provide comfort to kids and are a great way to monitor their eating habits as well.
- Share meals with others to expand your social network. If you live alone, cook a little extra and invite a friend, coworker, or neighbor to join you.
- Cook with others. Invite a friend to share shopping and cooking responsibilities for a Mediterranean meal. Cooking with others can be a fun way to deepen relationships and splitting the costs can make it cheaper for both of you.
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