Everything You Need To Know About The Mediterranean Diet
The Mediterranean diet has gained a lot of popularity over the past few years. It has become one of the most studied diets worldwide. This diet has shown the ability to promote brain and heart health.
The Mediterranean diet is a way of life. It isn’t a strict diet that individuals are required to follow. Rather, it emphasizes the consumption of whole foods. It also advocates for regular physical activities.
The Mediterranean diet is based on foods that were eaten back in the 1960s in countries such as Italy and Greek. It was the diet that people around the Mediterranean sea followed. Studies found out that people who observed this diet were healthier than Americans. They were less likely to have lifestyle diseases.
Today, many studies have been done to unravel the benefits of this diet. It has been discovered that this diet has weight loss benefits. It can also help in the prevention of strokes, heart attacks, and type 2 diabetes.
Since this isn’t a strict diet, there is no particular way to follow it. The citizens of the Mediterranean countries adhere to the same eating pattern even though they enjoy a variety of foods. So, what does the Mediterranean diet comprise? What foods do you have to eat daily to take advantage of this diet’s benefits?
You need to eat a lot of plants if you want to get the most from this diet. You should include vegetables and fruits in all your meals. The Mediterranean diet is a plant-centric diet.
Still, you need to eat minimally processed whole grains. You can include grains such as oats, corn, brown rice, barley, and quinoa. Your diet should also include legumes including beans, peanuts, and peas.
Still, you should incorporate unprocessed nuts and seeds into your Mediterranean diet. Almonds, macadamia nuts, hazelnuts, cashews, walnuts, and pumpkin seeds are some of the nuts and seeds you can add to your diet.
The Mediterranean diet is popular for being rich in plant-based oils. It is well-known for its high content of extra-virgin olive oil. Olives and avocados have a high content of anti-inflammatory fats. You can also use butter from seeds and nuts to enjoy the benefits of this diet.
You are highly recommended to have seafood such as tuna, salmon, and sardines. Don’t just eat fish but also other seafood like shrimps, scallops, crabs, oysters, and mussels. You should eat seafood at least twice every week.
Dairy is an essential part of the Mediterranean diet. You should have some yogurt and cheese at least every day. However, watch the portion of dairy products that you consume. These portioned amounts may be less than what you are accustomed to taking on a day-to-day basis. Make sure you do it right.
Red meat is a favorite meal for most people. When it comes to following the Mediterranean diet, you’ll have to drop red meat. You need to eat it less frequently. Other animal foods such as eggs, turkey, and chicken can be eaten for most of the time. However, animal foods always have to be surrounded by plants.
The Mediterranean diet also includes a moderate amount of wine. You should enjoy some red wine up to a point. Women should have only a 5-ounce glass, while men should have two glasses.
However, wine is completely optional. If you have any serious medical conditions, you can opt-out of taking any wine. You should also avoid wine if you have any alcoholism problems. If you don’t drink wine, there’s no need to start now.
Inflammation and oxidative stress are caused by refined grains and sugars. The Mediterranean diet recommends that you reduce sugars and refined grains. The consumption of sugar and refined grains can lead to chronic health problems such as cancer, diabetes, and heart disease. These foods are consumed sparingly on this diet.
The Mediterranean lifestyle is all about choosing the highest quality foods possible. You should opt for nutrition and quality over flavor. For instance, choose pasture-raised eggs rather than cage-free eggs. They are a healthier option to boost your Mediterranean lifestyle.
There are lots of reasons why you need to try out the Mediterranean diet. It is a much more inclusive way of life. Even though there isn’t a concrete set of rules, this diet has impressive benefits. A diet comprising lots of vegetables, fruits, seafood, olive oil, and nuts can deal with serious physical and mental health issues.
Following the Mediterranean diet ensures you limit your intake of processed foods, refined bread, and red meat. It also encourages drinking wine rather than hard liquor. This can significantly help reduce heart disease and stroke risks.
You can keep yourself nimble when you abide by the Mediterranean diet. You can reduce frailty and muscle weakness by almost 70% when you consume this diet’s nutrients. This more so applies if you are a senior.
Research has shown that the Mediterranean diet can improve blood vessel health, blood sugar, and cholesterol levels. By following this diet, you can reduce your risk of dementia, or Alzheimer’s disease.
The Mediterranean diet is a fiber-rich diet. This ensures digestion progresses slowly, thereby doing away with any huge surges in blood sugar. This is an effective way to ward off type 2 diabetes. It can also help you with weight management.
Your risk of certain cancers including colorectal cancer and breast cancer can be reduced when you adopt this diet. You can also do away with the risk of any cancer-related death. Extra-virgin olive oil, fruits, and vegetables are critical to see this through.
You can increase your lifespan by following the Mediterranean diet. This diet helps to tame the risks involved with heart disease or cancer. Your odds to live a longer life can be boosted by 20% when you follow this diet.
The Mediterranean diet isn’t a specific diet. It is a way of eating that substitutes junk with healthier foods. There is a lot of evidence backing the benefits of this diet. For you to reap these benefits, watch your portions.
Don’t forget the recommended daily calorie intake for adults when you embark on this diet. These intake ranges depend on your age and gender. Lastly, physical activities are critical for you to reap the most from this diet. Don’t forget to exercise once you start following the Mediterranean diet.