Mediterranean Diet
We associate the word ‘diet’ with weight loss and restricted eating habits, but the Mediterranean diet is nothing like that. It’s a healthy eating habit with food staples from countries near the Mediterranean Sea. In this blog, you’ll learn what is a good Mediterranean diet and how it can benefit you.
A good thing about the Mediterranean diet is that it’s not a fixed eating plan. There are various foods and beverages that you can include by following the general guidelines of the diet. Also, the diet is not bland, so you can expect healthy and enjoyable meals. Now, let’s take a closer look at the Mediterranean diet and what it can do for your health.
What is a Good Mediterranean Diet?
This regimen consists of food from people who live in the countries bordering the Mediterranean Sea. France, Italy, Greece, and Spain are some of those countries. Researchers figured out that people in this region were exceptionally healthy with a decreased risk of illnesses. It was due to the Mediterranean food consumed by those people.
The food mostly consists of plant-based options with vegetables and healthy fats at the forefront. Those who follow this diet don’t have room for processed foods, which makes it healthier. The Mediterranean diet is famous for being heart-healthy because it can prevent heart problems, Type-2 diabetes and promote weight loss.
Unique Characteristics of the Mediterranean Diet
The Mediterranean diet was not initially created for weight loss but as a healthy diet option for people who wanted to try a generic diet plan. Since the style is an evolved pattern of eating from the locals of the Mediterranean region, there is no standardized way to follow it.
It might confuse you and make you wonder what is a good Mediterranean diet if there is no fixed plan. However, the technique that makes this diet more approachable and healthier is its non-restrictive method. With no strict rules to follow, this diet encourages people to eat vegetables, fruits, nuts, whole grains, seeds, and good fats.
The Mediterranean Diet: Foods to Eat
As the Mediterranean food diet is more versatile than any other diet plan, it has a variety of options for food. Here are some of the common ones:
- Fruits, like apples, pears, oranges, bananas, peaches, etc.
- Vegetables, like tomatoes, spinach, carrots, broccoli, etc.
- Nuts, like almonds, cashews, walnuts, etc.
- Poultry, like turkey, duck, and chicken.
- Eggs, like quail, chicken, and duck eggs.
- Herbs and spices.
- Healthy fats, like olive oil, avocado oil, etc.
- Dairy products, like cheese and yogurt.
- Seafood, like salmon, tuna, oysters, etc.
The Mediterranean Diet: Foods to Avoid
The Mediterranean diet discourages the use of processed food to maintain a healthy diet plan. Some of the foods that should be avoided are:
- Refined grains, like pasta, chips, tortillas, etc.
- Trans fats, like fried food and margarine.
- Refined Sugar, like candies, table sugar, baked goods, etc.
- Fast food, microwave popcorn, and convenience meals.
- Processed meat, like beef jerky, processed sausages, hot dogs, etc.
- Refined oils, like canola oil, soybean oil, grapeseed oil, etc.
Benefits of a Good Mediterranean Diet
As a heart-healthy diet plan that can benefit anyone, a good Mediterranean diet has various benefits. Some of them are listed below:
Easy to Follow
Mediterranean food diet does not restrict any food groups. In fact, there are so many options available that your entire family can easily follow the diet. No one will feel deprived of important nutrients because the diet offers many flavors and a variety of food.
Balances Sugar Levels
After following a healthy eating pattern offered by a good Mediterranean diet, you can feel better about your health condition. It helps in stabilizing blood sugar and prevents Type-2 diabetes. It also decreases insulin resistance so that your body can use insulin and regulate sugar levels properly. https://www.nutritionwithwellness.com/sugar-intake/
Maintains Brain Functions
The question of what is a good Mediterranean diet can be answered by its benefits to multiple functionalities of the body. In addition to preventing Type-2 diabetes and balancing blood sugar levels, it also helps maintain healthy brain function for a long period of time. It can prevent the decline of cognitive abilities as you grow older, and reduce the risk of dementia and Alzheimer’s.
Cons of the Mediterranean Diet
While the Mediterranean diet is a healthy lifestyle to follow, some people might find it hard to maintain. Here are some of the cons of this healthy diet to prepare you for what to expect:
Limited Alcohol Consumption
Drinking red wine socially is acceptable in the Mediterranean diet which makes it a healthy diet plan for anyone. However, it limits the consumption to one glass for women and two glasses for men.
Limited Milk Consumption
If you rely on milk to get the required calcium for your body, then the Mediterranean diet might not interest you. There are dairy options available, such as cheese and yogurt, but you can only consume them in small amounts.
No Unlimited Fats
After reading the list of foods available for the Mediterranean diet, this con might come as a surprise. You may be wondering what is a good Mediterranean diet without lots of fatty food?
Actually, studies have suggested that all fats are not equal and you’ll need to minimize the consumption of saturated fats to make room for healthier fats. The fat intake should not exceed 20-35 percent of daily calories.
Summary
There are many potential benefits of introducing the regimen to your daily life. Not just the short-term benefits like an energized body and good heart health, but the long-term benefits are also evident. This healthy diet can enhance your brain function as you age and slow down cognitive decline.
It also helps in weight loss which makes it a great alternative to low-fat diets. If you want to maintain good health and enjoy some delicious meals, then the Mediterranean diet is for you!
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