Is the Mediterranean diet a healthy diet?

25 October 2023

The traditional Mediterranean diet may reduce the risk of depression and the likelihood of developing Alzheimer's disease, but its heart and blood vessel benefits aren't as great as many people think. Let's understand the complexities. mediterranean diet food

What is the essence of the Mediterranean diet?

It’s not exactly a diet, but a food system that developed in areas around the Mediterranean and is unique to the food culture and eating habits of the Greeks, Italians, Spanish and Moroccans. Talk of the benefits of the Mediterranean diet began in the 1960s, when data showed that death rates from cardiovascular disease were significantly lower in Greece, France and Italy than in the United States and Northern Europe. Many experts believe that this is a matter of differences in eating habits.Only a few of the world’s food systems have been scientifically recognized as World Heritage:

mediterranean diet,
Okinawa food,
Scandinavian pattern.

What all these methods have in common is the absence of strict restrictions, tables and strict rules and a focus on food culture and local products. Let's figure out how the diet near the Mediterranean was established and whether it is possible to repeat the effects of the diet in our country.

Foods to include in your diet

Typical weight loss foods:

olive oil;
olives;
hummus;
fresh vegetables, berries and fruits;
plain yogurt and cheese;
garlic, onions;
fish and seafood;
Green vegetables - thyme, rosemary, oregano, basil;
white bread, pasta;
red wine.

Foods to avoid

Intake of eggs and meat is strictly limited on this diet. Pastries, breads and pasta are best made from whole grains. The best desserts are fruit, honey, nuts, not store-bought candies that contain trans fats. Avoid anything that has been shipped from the other side of the world and stored in the refrigerator for an extended period of time. There's no need to cut out butter, high-fat dairy products and cheese. More fresh green salads for added protein.Mediterranean food culture is based on certain habits related to the lifestyle of the local inhabitants. These habits can also affect health, including mental and emotional health:

Spend a lot of time with family,
Visit your parents often,
Give up unhealthy and complex diets,
Respect culinary traditions,
often cook and eat together outdoors,
Using fresh produce from local markets,
Maintain an active lifestyle, walk more and do physical work.

Overall, the Mediterranean diet is considered one of the healthiest and most balanced diets in the world, and Mediterranean people are known for their health and long, active lives. Cod fillet in the Mediterranean diet

Can I lose weight on this diet?

The inhabitants of the Mediterranean region do not always maintain a slim figure, but many still believe that they can lose weight through diet alone. This is not true: losing weight requires physical activity. Those who want to lose excess weight must reduce their fat mass. At the same time, a diet based on fresh ingredients prepared at home can help control and maintain weight. Additionally, the scientists noted the benefits of this diet compared to a low-fat diet: In control studies, those who added olive oil to their diet lost the most weight. To see obvious results, it will take at least 5-6 months. But weight loss happens unconsciously and comfortably, without pain, hunger, sudden weight gain and frustration, and the weight you lose never comes back.

Myths about the Mediterranean diet

Myth 1: Good for the heart

A recent review of the results of 30 studies on the effects of the Mediterranean diet on heart disease and stroke risk showed no significant results. It is impossible to say anything definite about the effect of nutrition on the cardiovascular system: in some cases it can lower blood pressure, but does not prevent strokes; in other cases it can reduce the amount of "bad" cholesterol in the blood, but can only lower blood pressure. 10%, which is insignificant compared to the effect of drugs.

Myth 2: You must drink every day

Regular consumption of wine, especially red wine, is an important part of Mediterranean culture. But doctors believe it is beneficial only when used in moderation. A "moderate amount" is about half a cup per day, and in some studies even less, up to 15 grams. This only applies to perfectly healthy people without any chronic medical conditions. Regardless, the cult of wine is one of the most controversial aspects of popular diets, and belief in its magical powers may do more harm than good.

Nutritionists also recommend not to forget the benefits of dividing meals 5-6 times a day: the Mediterranean region is characterized by a different rhythm, with a late and small breakfast, a nap in the afternoon and a late dinner.

Misunderstanding 3: You must eat local specialties

The great benefits of the Mediterranean diet come from foods from specific regions:

Olive oil and seafood are rich in healthy fats,
Avoiding sugar and high amounts of fiber in vegetables and fruits is good for your gastrointestinal tract,
Whole grains are anti-inflammatory and can keep your energy levels high throughout the day.

Unfortunately, we live far away and all of the same products received were nowhere near the original shape, damaged during shipping, processing, etc. Despite the differences in our climatic conditions, some Mediterranean products can actually be replaced by more familiar and affordable ones, just by adapting the diet of our region: cod, mackerel or herring, buckwheat, pearl barley, whole grain oatmeal, kefir and yogurt instead of yogurt. Bok choy will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And be sure to eat plenty of seasonal berries, vegetables, and fruits.

The Balanced Nutrition Plan follows the same principles that made the Mediterranean diet famous around the world: fresh local produce, balanced nutrition, healthy fats and whole grains. A healthy, balanced diet helps maintain slimness, complexion, good mental and physical health, improves performance and lifts spirits. You can choose your desired calorie count or order gluten- and lactose-free options.

Benefits of the Mediterranean Diet

The secret to a healthy diet is more than just a balance of nutrients. The potential of the Mediterranean diet in several areas of health is truly impressive:

Mental Health,
mental health of the elderly,
Prevent cancer problems.

A traditional Mediterranean diet may reduce the risk of depression, especially compared to diets rich in fat and carbohydrates. This risk was 33% lower compared to those who enjoyed fatty, sweet and fast foods. According to one theory, this is due to how the microbiota in our gut affects the entire body, especially the brain.Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which affects the neurotransmitters responsible for regulating mood. On the other hand, the study itself may simply be confusing cause and effect: People in bad moods are indeed more likely to eat poorly and eat more sweets; perhaps depression is the primary factor, rather than nutrition.Other benefits: The Mediterranean diet shows good results for mental health in older adults. Gerontologists in the United States and the United Kingdom have found that people who follow this diet are 15 to 35 percent less likely to develop Alzheimer's disease and have a reduced risk of developing Alzheimer's disease.Finally, limiting sugar and red meat in your diet can reduce your risk of cancer. A review of research from the past decade found that foods from the region are rich in beneficial substances with anti-inflammatory and antioxidant properties that can slow the growth of cancer cells.

Disadvantages and Dangers of the Mediterranean Diet

The principles of the Mediterranean diet are in line with the recommendations of the World Health Organization. By giving up junk food, a person usually loses weight, but does so smoothly and slowly, without harmful or dangerous side effects.Perhaps the only disadvantage of this diet is the higher cost of quality products. In addition, in winter, at our latitude, it is difficult to eat fresh fruits and vegetables every day, and it is also difficult to find fresh fish every day.As with any other diet, this harm is related to a lack of moderation and balance: drinking a bottle of wine with your daily pizza does no one any good, even if the produce is the freshest.Otherwise, there are no contraindications to the Mediterranean diet except for intolerances to specific foods. People with only liver or gastrointestinal disease should try it with caution. It is necessary to consult your doctor and nutritionist in advance.

Tips for Creating a Mediterranean Diet

The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of its secrets is healthy local products. These may be difficult to find replacements for in northern areas.The diet consists of three meals - breakfast, lunch and dinner. You can snack on harmless snacks: fruits, vegetables, nuts, seeds, berries, or yogurt without sweetening additives.An important part of the Mediterranean food culture are healthy habits that have a positive impact not only on physical health but also on emotional well-being. For example, a love of family gatherings and cooking. try it

Cooking with friends and family,
Attend cooking masterclasses and courses,
Organize themed dinners and parties.

In this way, pleasant emotions are added to a healthy diet. Another important component of the Mediterranean lifestyle is physical activity. You need to be active for at least 30 minutes every day: walking, dancing, climbing stairs, doing housework. Weekends are best spent outdoors and in good company.Drinking wine every day in the diet can only benefit perfectly healthy people, and only in very limited amounts. Generally speaking, it is safe for women to drink no more than 150 ml of wine per day, and for men no more than 200 ml per day. Even if the risk is small, the health hazards may outweigh the benefits. If there's the slightest doubt, it's best to avoid alcohol altogether.Remember, even the Mediterranean diet is not a panacea. It doesn't guarantee protection against heart disease and stroke, but it can reduce the risk of depression, help with weight control, reduce the likelihood of dementia, and help prevent cancer. Mediterranean diet seabass fillet