The traditional Mediterranean diet lowers the risk of depression and the likelihood of developing Alzheimer's disease, but it is not as beneficial for the heart and blood vessels as many people think. Let's understand the complications.
What is the essence of the Mediterranean diet?
This is not exactly a diet, but rather a food system that has developed in the region near the Mediterranean Sea, food culture, eating habits that are characteristic of Greeks, Italians, Spaniards and Moroccans. People started talking about the benefits of the Mediterranean diet in the 1960s, when data emerged that mortality from cardiovascular disease in Greece, France and Italy was significantly lower than in the United States and Northern Europe. Many experts believed it was a matter of differences in eating habits.
Only a few world food systems are scientifically recognized as World Heritage:
- Mediterranean diet,
- Okinawa Island food,
- The Scandinavian way.
All these approaches are united by the absence of strict restrictions, strict tables and rules and attention to food culture and local products. Let's understand how the diet is built near the Mediterranean Sea and if it is possible to repeat the effect of the diet in our country.
Foods you should include in your diet
Typical diet foods:
- olive oil;
- olives;
- hummus;
- fresh vegetables, berries and fruits;
- plain yogurt and cheese;
- garlic, onion;
- Fish and seafood;
- greens - thyme, rosemary, oregano, basil;
- white bread, pasta;
- Red wine.
Foods to avoid
Eggs and meat are very limited in this diet. Cakes, breads and pastas are ideally made from whole grains. The best dessert is fruit, honey, nuts and non-store bought sweets with trans fats. Avoid anything that has been shipped from the other side of the world for a long time and stored in the refrigerator. There is no need to consume less butter, fatty dairy products and cheeses. More fresh vegetable salads with added protein.
The Mediterranean food culture is based on some habits related to the lifestyle of the local people. These habits also affect health, including mental and emotional:
- spend a lot of time with family,
- visit parents often
- give up unhealthy and complex diets,
- respect culinary traditions,
- we cook and eat together, often outdoors,
- use fresh local produce from the market,
- Lead an active lifestyle, walk a lot and do physical work.
In general, the Mediterranean diet is considered one of the healthiest and most balanced in the world, and Mediterranean people are known for their health and long, active lives.
Is it possible to lose weight on this diet?
Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that only their diet guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra pounds will need to reduce the amount of fat. At the same time, a diet based on food prepared at home from fresh ingredients helps control and maintain weight. Separately, scientists noted the benefits of such a diet compared to a low-fat diet: in the control group of studies, those who added olive oil to their diet lost the most weight.
For visible results it will take at least 5-6 months. But weight loss will happen comfortably and unnoticed, without suffering, hunger, sudden weight gain and obstacles, and the lost kilograms will not return.
Myths about the Mediterranean diet
Myth 1: Good for the heart
A recent review of the results of 30 studies on the effect of the Mediterranean diet on the risks of heart attack and stroke showed no remarkable results. It is impossible to say anything definite about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from strokes, in others it reduces the content of "bad" cholesterol in the blood, butonly by 10%, which is a little insignificant compared to the effect of the drugs.
Myth 2: You have to drink wine every day
Regular consumption of wine, especially red, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass a day, and in some studies even less, up to 15 grams. And this applies only to completely healthy people without any chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and belief in its miraculous powers can do more harm than good.
Nutritionists also advise not to forget the benefits of separate meals 5-6 times a day: the Mediterranean region is more characterized by a different rhythm with a late and poor breakfast, a break for a rest in the afternoon and a rich late dinner.
Myth 3: You must eat regional products
The major benefits of the Mediterranean diet come from foods from a specific region:
- olive oil and seafood are rich in healthy fats,
- avoiding sugar and a large amount of fiber in vegetables and fruits are good for the gastrointestinal tract,
- Whole grains have an anti-inflammatory effect and keep your energy levels high throughout the day.
Unfortunately, we live far away and receive all the same products in a non-original form, damaged in transit, processed, etc. Although our climatic conditions are different, some of the Mediterranean products can be replaced with more popular and affordable products, simply by adjusting the diet for our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal as a cereal, kefir and yogurtinstead of yogurt. White cabbage will replace broccoli and unrefined sunflower oil contains more omega-6, phytosterol and vitamin E than olive oil. And be sure to eat more berries, vegetables and seasonal fruits.
The balanced meal program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, a balance of nutrients, healthy fats and whole grains.
A healthy and balanced diet helps maintain thinness, tone, good mood and good health, increases performance and lifts your mood. You can choose the desired calorie content or order a gluten and lactose free option.
The benefits of the Mediterranean diet
The secret to healthy eating is not just the balance of nutrients. There are several areas of health where the potential of the Mediterranean diet is truly impressive:
- Mental health,
- mental health of the elderly,
- prevention of cancer problems.
The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet high in fat and carbohydrates. The risk is 33 percent lower than for those who prefer fatty, sweet and fast foods. According to one version, this is due to how the microflora in our intestines affects the body as a whole and especially the brain.
Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect neurotransmitters responsible for mood regulation. On the other hand, the studies themselves may simply confound cause and effect: people in a bad mood are more likely to overeat and eat more sweets; maybe the depression is primary, not the food.
Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that fans of this type of diet are 15-35 percent less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.
Finally, limiting sugars and red meat in the diet lowers the risk of cancer. A review of research over the past 10 years revealed that the foods of the region are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow down the development of cancer cells.
Disadvantages and harms of the Mediterranean diet
The principles of the Mediterranean diet are in accordance with WHO recommendations. By giving up junk food, a person usually loses weight, but smoothly and slowly, without harmful or dangerous side effects.
Perhaps the only drawback of the diet is the high cost of quality products. In addition, in winter, in our latitudes, it is difficult to eat fresh fruits and vegetables every day, or to find fresh fish every day.
And the harm, as in any other diet, is accompanied by a lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the products are used fresher.
Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to specific foods. It should only be tried with caution by those with liver or gastrointestinal disease. It is necessary to consult with the doctor and the 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 can be hard to find replacements in northern regions.
The diet includes three main meals - breakfast, lunch and dinner. You can eat something harmless: fruits, vegetables, nuts, seeds, berries or yogurt without sweet additives.
An important part of the Mediterranean food culture are healthy habits that have a positive effect not only on physical health, but also on emotional health. For example, a love for family gatherings and cooking. try
- cook with friends and relatives,
- participate in culinary master classes and courses,
- organize themed dinners and parties.
In this way, pleasant emotions will be added to the healthy food of the diet. Another essential component of the Mediterranean lifestyle is physical activity. You should move at least 30 minutes a day: walk, dance, climb the stairs, do housework. Weekends are best spent outdoors and in good company.
The daily consumption of wine in the diet can only benefit completely healthy people and in very moderate amounts. As a rule of thumb, no more than 150ml of wine per day is safe for women and no more than 200ml for men. If there are even minimal risks, the harm to health may be more obvious than the benefit. If there is the slightest doubt, it is best to avoid alcohol altogether.
Remember, the Mediterranean diet is not a panacea either. It does not guarantee the prevention of heart attack and stroke, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful for the prevention of cancer.
Example of a Mediterranean menu for the week
Monday
- Breakfast: oatmeal with berries, whole grain muffins with coffee.
- Lunch: sandwich with fish sauce and avocado with whole grains.
- Dinner: squid salad, fresh fruit.
Tuesday
- Breakfast: sugar-free yogurt with fresh berries.
- Lunch: vegetable curry with chickpeas and fresh seafood salad.
- Dinner: Broccoli casserole, boiled egg.
Wednesday
- Breakfast: omelette with tomatoes and olives.
- Lunch: baked fish and quinoa, seasonal fruit compote.
- Dinner: casserole with low-fat cottage cheese and berries.
Thursday
- Breakfast: natural yogurt with nuts.
- Lunch: minestrone soup and salmon sandwich with whole grains.
- Dinner: Potato casserole with chicken breast.
Friday
- Breakfast: oatmeal with fruit and honey.
- Lunch: brown rice with aromatic spices, egg and squid.
- Dinner: pasta with seafood and a glass of red wine.
Saturday
- Breakfast: omelette with red fish and avocado plate.
- Lunch: durum wheat spaghetti with roasted turkey.
- Dinner: vegetable lasagna and a glass of wine. .
Sunday
- Breakfast: steamed cheese with pistachios and apples.
- Lunch: fish soup and salad with avocado, grapes, arugula, walnuts and goat cheese
- Dinner: whole wheat pizza.