Featuring delicious flavors such as fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both nourishing and delicious.
Furthermore, it has been linked with a number of health benefits, including supporting brain function, supporting heart health, regulating blood sugar, and more.
Mediterranean diet principles can be incorporated into your everyday routine without adhering to any specific rules. Instead, you can follow many general guidelines to follow the diet.
How to follow the Mediterranean diet, how it can affect your health, as well as what it is, are explored in this article
What is the Mediterranean diet?
Traditionally, the Mediterranean diet is composed of foods that people ate in countries on the Mediterranean shore, such as France, Spain, Greece, and Italy.
There was a low risk of chronic diseases in these people, according to research.
Due to its health-improving benefits and protection against chronic diseases, the Mediterranean diet is often recommended to those seeking improved health.Â
Indeed, evidence suggests that the Mediterranean diet may be associated with a decreased risk of heart disease and stroke.
One research compared the Mediterranean diet to a low fat diet and found that the Mediterranean diet was more successful at slowing the advancement of plaque formation in the arteries, which is a key risk factor for heart disease.
According to other study, the Mediterranean diet may also help reduce diastolic and systolic blood pressure levels, so supporting heart health.
Helps to maintain appropriate blood sugar levels
The Mediterranean diet promotes a range of nutrient-dense foods, such as fruits and vegetables, nuts and seeds, whole grains, and heart-healthy fats.
As a result, adhering to this eating pattern may aid in the stabilization of blood sugar levels and the prevention of type 2 diabetes.
Interestingly, several studies have discovered that the Mediterranean diet can lower fasting blood sugar levels and enhance hemoglobin A1C levels, a marker used to assess long-term blood sugar control.
The Mediterranean diet has also been demonstrated to reduce insulin resistance, a condition in which the body's capacity to use insulin to efficiently manage blood sugar levels is impaired.
It safeguards brain function.
Several studies indicate that the Mediterranean diet may be good to brain health and may even guard against cognitive loss as you age.
One research, for example, revealed that increased adherence to the Mediterranean diet was related with enhanced memory and decreases in numerous risk variables for Alzheimer's disease in 512 persons.
Other studies have linked the Mediterranean diet to a decreased risk of dementia, cognitive impairment, and Alzheimer's disease.
Furthermore, one major review found that eating a Mediterranean diet was associated with gains in cognitive function, memory, attention, and processing speed in healthy older persons.
How to Implement It
Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil are all good choices.
Consume chicken, eggs, cheese, and yogurt in moderation.
Red meat, sugar-sweetened drinks, added sugars, processed meat, refined grains, refined oils, and other highly processed foods should be consumed in moderation.
Foods to consume
Which foods are considered to be part of the Mediterranean diet are debatable, partially due to regional differences.
Most studies looked at a diet high in nutritious plant foods and low in animal products and meat. However, eating fish and seafood at least twice a week is suggested.
The Mediterranean way of life also includes frequent physical activity, sharing meals with others, and reducing stress.
You may include a variety of fresh, frozen, dry, and canned fruits and vegetables, but be sure to read the box labels for added sugar and salt.
Ideally, you should base your diet on the following nutritious Mediterranean foods:
- 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, pulses, 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
Foods to avoid
When following the Mediterranean diet, you should minimize the following processed foods and ingredients:
Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
Refined grains: white bread, pasta, tortillas, chips, crackers
Trans fats: found in margarine, fried foods, and other processed foods
Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
Processed meat: processed sausages, hot dogs, deli meats, beef jerky
Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Beverages
On a Mediterranean diet, water should be your go-to beverage.
This diet also includes a moderate amount of red wine — around one glass each day.
However, this is entirely voluntary, and wine should be avoided by some people, such as those who are pregnant, have difficulties drinking in moderation, or are on certain drugs that may interact with alcohol.
On the Mediterranean diet, coffee and tea are also healthful beverage options. Avoid using a lot of extra sugar or cream.
Sugar-sweetened beverages, such as soda or sweet tea, should be avoided since they contain a lot of added sugar. Fruit juice is OK in moderation, but you're better off eating entire fruits to obtain the fiber benefit.
Menu example
A example menu for a week's worth of meals on the Mediterranean diet is shown below.
Adjust the amounts and meal options to suit your requirements and preferences, and add snacks as required.
monday
Greek yogurt with strawberries and chia seeds for breakfast.
Lunch will consist of a whole grain sandwich with hummus and veggies.
Dinner will consist of a tuna salad with greens and olive oil, followed by a fruit salad.
Tuesday
Oatmeal with blueberries for breakfast
Caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar for lunch
Salad with tomatoes, olives, cucumbers, farro, grilled chicken, and feta cheese for dinner
Wednesday
Breakfast: a mushroom, tomato, and onion omelet
Lunch will consist of a whole grain sandwich with cheese and fresh veggies.
Mediterranean lasagne for dinner
Thursday
Yogurt with sliced fruit and almonds for breakfast
Quinoa salad with chickpeas for lunch
Broiled salmon with brown rice and veggies for dinner
Friday
Breakfast consists of eggs and sautéed veggies served with whole wheat bread.
Pesto-stuffed zucchini boats with turkey sausage, tomatoes, bell peppers, and cheese for lunch
Grilled lamb with salad and baked potato for dinner
Saturday
Oatmeal with raisins, almonds, and apple slices for breakfast
Lunch will consist of a whole grain sandwich with veggies.
Dinner: Mediterranean pizza with whole wheat pita bread with cheese, veggies, and olives.
Sunday
Breakfast will be an omelet with vegetables and olives.
Lunch consists of a falafel dish topped with feta, onions, tomatoes, hummus, and rice.
Dinner will consist of grilled chicken with veggies, sweet potato fries, and fresh fruit.
On the Mediterranean diet, there is typically no need to monitor calories or track macronutrients (protein, fat, and carbohydrates).
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