What Is the Mediterranean Diet?

It's no secret that the Mediterranean diet is popular among health-conscious people. Along with improved mental and physical function, studies have found that the Mediterranean diet lowers the risk of heart disease, metabolic syndrome, diabetes, and certain types of cancer, depression, and illness. Mediterranean diet mainly focuses on healthy fats and plant-based diets. In this diet, you consume a lot of fruits, vegetables, and whole grains. It also encourages limiting the consumption of certain foods, like red meat and sugary foods. Also, the Mediterranean diet is about increasing the intake of poultry, eggs, cheese, and yoghurt in moderate amounts. Read on to know to know more.

How Does It Work?

People have followed this type of diet for centuries. The health advantages of this diet cannot be attributed to a single item or ingredient as numerous nutrients that are part of the Mediterranean diet supplement your body in different ways. The combination of nutrients in the diet makes it healthy for you. Let's look at the advantages of this diet.

• Provides adequate nutritional supplement

This diet functions well for the body by providing the perfect combination of nutrients that work together to maintain your health.

• Reduce fats

It reduces trans and saturated fat, making this diet healthier. A small amount of saturated fat is also necessary for you.

• Limits salt intake

Consuming a lot of salt or salty food like processed meat can increase a person’s blood pressure and the risk of heart attack and stroke. This is where the Mediterranean diet helps by reducing your salt intake.

• Limits intake of sugar and other processed carbs

Certain foods, like refined carbohydrates, can lead to a sudden spike in blood sugar levels. Refined carbohydrates contain fewer micronutrients and fibre than whole grains and also contribute to consuming excess calories. This is where a Mediterranean diet can offer healthy food options.

• Maintain diet

A Mediterranean diet is rich in antioxidants and fibre, which aids in reducing inflammation.

Benefits of following a Mediterranean Diet

The major benefits of having a Mediterranean diet are listed below:

• Reducing cardiovascular disease risk by lowering levels of cholesterol

• Promoting a healthy body weight

• Managing cholesterol, blood pressure, and blood sugar levels

• Reducing the likelihood of developing metabolic syndrome

• Maintaining the proper balance of bacteria and other microorganisms in your digestive system, known as the gut microbiota

• Reducing the risk of specific forms of carcinoma

• Minimising age-related loss of brain function

• Lowering the risk of depression and stress

Can the Mediterranean Diet Lead to Weight Loss?

People attempting to reduce weight may find the Mediterranean diet beneficial. But this diet is not designed for weight loss. It is another healthy diet that is also good for keeping your weight down. You can lose weight even with a Mediterranean diet by keeping crucial things in mind, like the amount of fat in the items you choose to eat and portion sizes.

Foods included in a Mediterranean Diet

The Mediterranean diet comprises mostly plant-based foods, such as whole grains, nuts, fruits, vegetables, legumes, and olive oil. You can focus your diet on the following foods —

• Vegetables

Brussels sprouts, carrots, potatoes, sweet potatoes, turnips, onions, broccoli, kale, spinach, and tomatoes

• Fruits

Bananas, dates, figs, grapes, oranges, pears, strawberries, melons, and peaches

• Nuts

Peanut butter, almond butter, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, and pumpkin seeds

• Crops

Pulses, peanuts, chickpeas, beans, and peas

• Whole grains

Wheat bread, rye, brown rice, corn, buckwheat and oats

• Fish and seafood

Prawns, oysters, clams, crabs, mussels, trout, tuna and mackerel

• Poultry

Turkey, duck, and chicken

• Eggs

Chicken, quail, and duck eggs

• Dairy

Cheese, yoghurt, and milk

• Herbs and spices

Pepper, nutmeg, cinnamon, sage, rosemary, mint, garlic, and basil

Tips for Dining Out on the Mediterranean Diet

The diet's primary guidelines are eating fruits, vegetables, and whole grains daily. You can consider the following ways to select a Mediterranean diet when dining out:

• Consume eggs, fish, chicken, beans, and legumes every week.

• Take small amounts of dairy products.

• The Mediterranean diet mainly emphasises the consumption of vegetables.

• Eat less red meat and opt for fish, like salmon, tuna, and mackerel.

• Restrict the amount of foods with added sugar

• Limit alcohol and tobacco products and avoid smoking