What are the main advantages of the Mediterranean diet. How does it impact heart health and weight management. Are there any potential disadvantages to following this eating pattern. Can the Mediterranean diet be sustainable long-term.

Understanding the Fundamentals of the Mediterranean Diet

The Mediterranean diet has gained worldwide recognition as one of the healthiest eating patterns, drawing inspiration from the traditional cuisines of countries bordering the Mediterranean Sea. This dietary approach emphasizes plant-based foods, lean proteins, and heart-healthy fats, creating a balanced and nutritious eating plan that has been associated with numerous health benefits.

Core Components of the Mediterranean Diet

• Abundant fruits and vegetables
• Whole grains
• Legumes and nuts
• Olive oil as the primary source of fat
• Moderate consumption of fish and poultry
• Limited red meat intake
• Optional moderate red wine consumption

The Mediterranean diet pyramid provides a visual representation of the recommended food groups and their proportions. At its base are foods to be consumed daily, such as fruits, vegetables, and whole grains. Moving up the pyramid, we find foods to be eaten in moderation, with red meat and sweets at the top, indicating they should be consumed sparingly.

Health Benefits of Embracing the Mediterranean Lifestyle

The Mediterranean diet has been extensively studied for its potential health benefits, with research consistently highlighting its positive impact on various aspects of well-being.

Cardiovascular Health Improvements

Can the Mediterranean diet reduce the risk of heart disease? Studies have shown that adherence to this eating pattern may significantly lower the risk of cardiovascular events. The PREDIMED study, a landmark research project, demonstrated that participants following a Mediterranean diet supplemented with extra virgin olive oil or nuts experienced a 30% reduction in the risk of major cardiovascular events compared to those on a low-fat diet.

Diabetes Management and Prevention

How does the Mediterranean diet affect diabetes risk? Research suggests that this dietary approach may help prevent type 2 diabetes and improve glycemic control in individuals with existing diabetes. The emphasis on whole grains, fiber-rich foods, and healthy fats contributes to better blood sugar regulation and insulin sensitivity.

Cognitive Function and Brain Health

Is there a link between the Mediterranean diet and cognitive health? Emerging evidence indicates that following this eating pattern may help preserve cognitive function and potentially reduce the risk of neurodegenerative disorders like Alzheimer’s disease. The diet’s anti-inflammatory properties and rich antioxidant content are believed to play a role in protecting brain health.

Weight Management and the Mediterranean Approach

While not specifically designed as a weight loss diet, the Mediterranean eating pattern can contribute to healthy weight management when combined with an overall balanced lifestyle.

Satiety and Portion Control

How does the Mediterranean diet promote weight management? The diet’s focus on fiber-rich foods, lean proteins, and healthy fats helps increase satiety, potentially reducing overall calorie intake. Additionally, the emphasis on whole, unprocessed foods naturally encourages portion control and mindful eating.

Long-term Sustainability

Is the Mediterranean diet sustainable for weight management? Unlike restrictive fad diets, the Mediterranean approach offers a flexible and enjoyable eating pattern that can be maintained long-term. This sustainability factor increases the likelihood of successful weight management and overall health improvement.

Environmental Impact and Sustainability Considerations

Beyond personal health benefits, the Mediterranean diet has garnered attention for its potential positive impact on environmental sustainability.

Reduced Carbon Footprint

How does the Mediterranean diet affect the environment? The diet’s emphasis on plant-based foods and limited consumption of red meat aligns with environmentally friendly eating practices. Plant-based diets generally have a lower carbon footprint compared to those heavy in animal products, particularly beef.

Promotion of Local and Seasonal Produce

Does the Mediterranean diet support local agriculture? Traditional Mediterranean eating patterns often prioritize locally sourced, seasonal produce. This approach can reduce transportation-related emissions and support local farming communities, contributing to a more sustainable food system.

Potential Challenges and Considerations

While the Mediterranean diet offers numerous benefits, it’s essential to consider potential challenges or drawbacks that individuals may face when adopting this eating pattern.

Adaptation to New Ingredients

How easy is it to adopt the Mediterranean diet in non-Mediterranean regions? Depending on geographical location and cultural background, some individuals may find it challenging to source or incorporate certain traditional Mediterranean ingredients into their daily meals. This may require creativity and adaptation to local alternatives while maintaining the core principles of the diet.

Cost Considerations

Is the Mediterranean diet affordable for everyone? Some components of the diet, such as fresh fish, nuts, and high-quality olive oil, can be relatively expensive. This may pose a challenge for individuals on a tight budget. However, with careful planning and smart shopping strategies, it’s possible to follow the Mediterranean diet principles while managing costs effectively.

Potential for Overconsumption

Are there risks associated with certain aspects of the Mediterranean diet? While the diet generally promotes moderation, some individuals may misinterpret the allowance for foods like olive oil, nuts, or red wine, leading to overconsumption. It’s crucial to maintain appropriate portion sizes and balance across all food groups to reap the full benefits of the diet.

Implementing the Mediterranean Diet in Daily Life

Transitioning to a Mediterranean-style eating pattern can be an enjoyable and rewarding experience. Here are some practical tips for incorporating this diet into your daily routine:

1. Gradually increase your intake of fruits and vegetables, aiming for a variety of colors and textures.
2. Replace refined grains with whole grain alternatives, such as whole wheat bread, brown rice, and quinoa.
3. Use olive oil as your primary cooking fat and for dressing salads.
4. Incorporate legumes like lentils, chickpeas, and beans into your meals for plant-based protein.
5. Choose fish or poultry as your main protein sources, limiting red meat to occasional consumption.
6. Snack on nuts, seeds, and fresh fruits instead of processed snacks.
7. Experiment with herbs and spices to flavor your dishes, reducing the need for excess salt.

How can you ensure a smooth transition to the Mediterranean diet? Start by making small, gradual changes to your eating habits. Focus on incorporating one or two new Mediterranean-inspired meals per week and slowly increase as you become more comfortable with the dietary principles.

Mediterranean Diet and Exercise: A Holistic Approach to Health

While the Mediterranean diet primarily focuses on eating patterns, it’s important to note that physical activity is also a crucial component of the Mediterranean lifestyle.

Importance of Regular Movement

How does exercise complement the Mediterranean diet? Regular physical activity, such as walking, swimming, or cycling, is encouraged as part of the overall Mediterranean approach to health. This combination of nutritious eating and active living contributes to improved cardiovascular health, weight management, and overall well-being.

Social Aspects of Movement

Does the Mediterranean lifestyle promote social interaction? Traditional Mediterranean cultures often incorporate physical activity as a social event, such as evening walks with family or community-based activities. This social aspect of exercise can enhance mental health and provide additional motivation to maintain an active lifestyle.

Customizing the Mediterranean Diet for Individual Needs

While the Mediterranean diet offers general guidelines, it’s essential to recognize that individual nutritional needs may vary based on factors such as age, gender, health status, and personal preferences.

Adapting for Dietary Restrictions

Can the Mediterranean diet be modified for specific dietary needs? The flexible nature of the Mediterranean eating pattern allows for adaptations to suit various dietary requirements. For example, individuals following a vegetarian or vegan lifestyle can emphasize plant-based protein sources, while those with gluten sensitivities can focus on naturally gluten-free grains like quinoa and rice.

Consulting with Healthcare Professionals

Is professional guidance necessary when adopting the Mediterranean diet? While the diet is generally considered safe for most individuals, it’s advisable to consult with a healthcare provider or registered dietitian before making significant changes to your eating habits. This is particularly important for those with existing health conditions or specific nutritional concerns.

In conclusion, the Mediterranean diet offers a wealth of potential health benefits, from improved cardiovascular health to better weight management and cognitive function. Its emphasis on whole, nutrient-dense foods and balanced eating patterns makes it a sustainable and enjoyable approach to nutrition. While there may be some challenges in adopting this diet, particularly in non-Mediterranean regions, the flexibility and variety inherent in the Mediterranean eating style allow for adaptations to suit individual needs and preferences. By embracing the principles of the Mediterranean diet and combining them with regular physical activity, individuals can take significant steps towards improving their overall health and well-being.

Advantages and Disadvantages of the Mediterranean Diet

The Mediterranean is not only a beautiful place to visit, but the healthy eating pattern named after it is also lauded as one of the best overall diets in the world.

Read on to learn more about the health benefits of the Mediterranean diet and if it’s a good fit for you.

What is the Mediterranean diet?

“At its core, the Mediterranean diet is a plant-based diet that focuses on lean meats, like poultry and fish, fruits and vegetables, whole grains, nuts, legumes and heart-healthy fats, especially olive oil,” said Jennifer Oikarinen, a registered dietitian with Banner Estrella Medical Center in Phoenix. “Although it puts limits on red meat, added sugar, refined carbs and other processed foods, what many people love about the Mediterranean diet is it emphasizes more what to eat, instead of everything you can’t.”

This diet uses herbs and spices to flavor foods instead of salt. It also gives allowances for low-fat dairy products and moderate amounts of red wine.

What can you eat and not eat on the Mediterranean diet?

The Mediterranean diet has its own food pyramid, different from our traditional food pyramid in the U.S.

The base of the pyramid represents foods that you should eat every day and in every meal. The next tier represents foods that you ideally should have at least two times a week, including fish and seafood. The smallest portion includes red meat, saturated fats and some sweets.

Here’s a look at the most common staples of the Mediterranean style diet according to the pyramid:

• Vegetables: Two servings of vegetables in a variety of colors at every meal. Traditional choices include kale, beets and sweet potatoes.
• Fruits: One to two servings are recommended after lunch and dinner. Options for fruits include dates, figs, apples and apricots.
• Grains: One to two servings of whole grains like bread, pasta and rice can be eaten at every meal.
• Fats: Choose olive oil instead of butter. Limit your olive oil intake to between one and four tablespoons a day.
• Meat and fish: Limit red meat intake to a few times a month and focus on getting protein rich omega-3 fatty acids like salmon and tuna. Eating processed meats is not not recommended.
• Dairy: Three servings of low-fat yogurt, cheese or milk (or milk alternatives like almond or cashew) per week.
• Red wine: For most people, drink one glass of red wine per day. Drinking more than that may actually elevate your risk for certain cancers.

“It’s recommended that women have up to one 5-ounce glass of wine per day and men have up to two 5-ounce glasses daily for men,” Oikarinen said. “However, don’t start drinking to see benefits from this diet or if you have a family history of alcohol addiction or are currently pregnant.”

Advantages and disadvantages of the Mediterranean diet

It’s a way of life embraced by those living in countries bordering the Mediterranean Sea, but is it a good fit for those of us living across the pond? Here we cover the pros and cons of the Mediterranean diet so you can decide if this diet is right for you.

Benefits of the Mediterranean diet

1. It has many health benefits

According to the American Heart Association, this style of eating may play a role in preventing heart disease and stroke and reducing your risk for obesity, diabetes, high cholesterol and high blood pressure.

This diet is loaded with anti-inflammatory foods and monounsaturated fats like olive oil, which does not raise cholesterol levels the way saturated and trans fats do. There is even some evidence that the use of virgin olive oil may help your body remove excess cholesterol from arteries and keep blood vessels open.

“The PREDIMED study, a primary prevention trial including thousands of people with diabetes or other risk factors for cardiovascular disease, found that a Mediterranean diet supplemented with extra virgin olive oil or nuts and without any fat and calorie restrictions reduced the rates of death from stroke by roughly 30%,” Oikarinen said. “As well, the risk of type 2 diabetes was also reduced. ”

The Mediterranean diet may also help with brain health. A systematic review of studies found that this style of diet may curb the advancement of cognitive decline and Alzheimer’s disease, and reduce the risk of progressing from mild cognitive impairment to Alzheimer’s.

2. It may help you lose weight

This isn’t a weight-loss diet, per se, but you may see positive results on your waistline by eating a Mediterranean diet, as long as you follow a balanced lifestyle.

3. The diet is good for the environment

This style of diet is predominantly plant-based, with some lean proteins and dairy. “This focus on plants may benefit the planet just as much as you,” Oikarinen said. “Meat production, particularly beef, produce greater greenhouse gas emissions than growing plants.”

Risks with the Mediterranean diet

1. It could also lead to weight gain

There’s no set rulebook for this eating style, so it may be possible to go overboard on certain foods, such as olive oil and nuts. The high-caloric intake of olive oil and nuts may contribute to weight gain, if not calculated into your daily caloric intake.

2. Your grocery bill may go up

When you make the switch from highly processed foods to nutrient-dense, healthy foods like fresh fruits and vegetables, whole grains and fish, your grocery bill could increase slightly.

3. You still need to talk to your provider

While the diet is safe for most people, there are a few considerations to keep in mind if you have a health condition:

• Moderate consumption of red wine is encouraged; however, it’s not advised if you’re taking certain medications, have uncontrolled diabetes or have a history of pancreatitis or GERD.
• If you have digestive issues, such as celiac disease or lactose intolerance, a traditional Mediterranean diet may set you up for stomach problems.

“As with starting any new exercise or eating plan, it’s always best to check in with your health care provider or dietitian to see if this diet is a good fit for you,” Oikarinen said.

Try these recipes

If this eating style sounds like it’s for you, here are some recipes to get you started:

• Vegetable Stir Fry
• 15-Minute Mediterranean Breakfast Bowls
• Easy Mediterranean Salad Recipe

Takeaway

The Mediterranean diet is a nutritious eating style that focuses on plant-based foods, lean proteins and unsaturated fats. It’s associated with numerous health benefits and may help reduce your risk of heart disease, enhance brain function and more. However, it’s best to talk with your health care provider before starting this diet.

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What Is the Mediterranean Diet? What to Eat and How to Start

The Mediterranean diet encourages lean protein like fish over red meat.

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Listen to Your Heart highlights the simple nutrition, fitness and lifestyle changes you can make for a healthy heart at any age.

There are lots of trendy diets out there. But one that has stood the test of time (and has research-supported benefits to back it up) is the Mediterranean diet, a plan that emphasizes foods traditionally eaten in countries like Greece and Italy. But what is the Mediterranean diet, exactly?

The idea of eating Mediterranean-style dates back to the 1960s, when researchers realized that heart disease was less common in Mediterranean countries than the U.S. and northern Europe. They linked this reduced risk to the standard foods and cooking methods used by these cultures.

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Decades later, the Mediterranean diet is one of the eating plans touted in the U.S. Department of Health and Human Services’ Dietary Guidelines for Americans as a diet that promotes health and helps prevent chronic disease. It’s also recognized by the World Health Organization as a healthy and sustainable dietary pattern, according to the Mayo Clinic.

For these reasons, the Med diet was ranked number one for the fourth year in a row on U.S. News & World Report’s annual list of the best diets.

Here’s what you should know about this much-lauded eating style, including what it is, the Mediterranean diet’s pros and cons and what to keep in mind as you get started.

What Is the Mediterranean Diet?

The Mediterranean diet can most simply be explained as an eating pattern based on the traditional foods of countries nestled around the Mediterranean Sea, such as Spain, Italy, Greece and Turkey.

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The largely plant-based diet emphasizes foods like vegetables, fruits, nuts, seeds, legumes along with extra-virgin olive oil and lean proteins.

Research has shown that it has a positive effect on heart and brain health, can help fight inflammation and may help you lose weight. But it lacks clear guidelines on portion sizes and can be high in carbohydrates, which means it may not be the best option for everyone.

The food eaten on the Mediterranean diet is simple in ingredients and preparation, but full of flavor. The ‌United Nations Educational, Scientific, and Cultural Organization‌ explains the diet as one that encompasses the original Greek meaning of the word “diet,” meaning “way of life.”

As a lifestyle, the diet encourages meals to be made at home with fresh and whole-food ingredients.

It also focuses on the social aspect of the meal and the importance of enjoying your food, and it encourages smaller portion sizes than what many people may be accustomed to.

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Benefits of the Mediterranean Diet

Now that you know what the Mediterranean diet is, you may be wondering why it’s so lauded. Well, the eating style boasts a number of research-backed health perks that are linked to living a longer life, which is why experts often recommend it as one of the best diets for longevity.

Here are those Mediterranean diet benefits:

1. You Might Lose Some Weight

The Mediterranean diet wasn’t conceived as a weight-loss diet, but shedding pounds may be a positive side effect of the eating style for those who have overweight.

In a March 2019 review in ‌Nutrients‌, researchers linked the diet to weight loss, lower body mass index and lower waist circumference — albeit at a slower (but still healthy) pace compared to other diets that are focused on weight loss.

2. Your Brain Will Probably Thank You

If you have type 2 diabetes, you’ll want to hear this: According to an August 2019 study in ‌Diabetes Care‌, which followed nearly 1,500 people for two years, those who followed the Mediterranean diet and managed their type 2 diabetes had better cognitive function than those who followed different diet plans.

But the researchers also went a step further, concluding that nutritious eating plans like the Mediterranean diet can help improve memory function among adults without diabetes.

An April 2020 study in ‌Alzheimer’s and Dementia‌ looked at 8,000 participants with and without age-related macular degeneration and observed that sticking with the Mediterranean diet is associated with a lower risk of cognitive impairment.

On the other hand, cognitive function results weren’t as significant: These potential effects were observed at the population level, so individuals likely won’t notice a difference in cognitive function.

Indeed, in a February 2020, five-country study in the BMJ journal ‌Gut‌, researchers concluded that eating a Mediterranean diet may help curb the advance of cognitive decline and frailty in older adults.

The study found that the diet promotes healthy aging by promoting “good” gut bacteria and reducing inflammation — which brings us to the next benefit.

3. It May Tamp Down Inflammation

Inflammation is part of your body’s natural reaction to illness or injury. It typically causes symptoms like redness and swelling, and in acute doses, it helps the body heal and repair itself, per the Cleveland Clinic.

But persistent, low-grade inflammation can be dangerous. It can be caused by a host of factors, from stress to inactivity, and it can up your risk for serious conditions like heart disease, diabetes and cancer.

But research supports the idea that eating nutritious foods may help reduce chronic inflammation. And indeed, the Mediterranean diet is loaded with anti-inflammatory foods, according to Harvard Health Publishing, including antioxidant-rich fruits and vegetables (think tomatoes and leafy greens), as well as olive oil, nuts and fish.

4. You May Reap Heart-Healthy Benefits

Because the Mediterranean diet is in line with the American Heart Association’s (AHA) Diet and Lifestyle Recommendations, it’s no surprise that the eating plan promotes heart health.

According to the AHA, the prevalence of heart disease is lower in Mediterranean countries than in the U.S.

One likely reason: A large percentage of fat in the Mediterranean diet is monounsaturated, from olive oil, which does not raise cholesterol levels the way saturated and trans fats do. (Another possible reason, or at least contributor, may be differences in physical activity.)

Indeed, an April 2020 study in the ‌Journal of the American College of Cardiology‌ found that consuming just a half-tablespoon of olive oil a day (instead of animal-based fats like butter) is linked to a significantly lower risk for cardiovascular disease.

This was the first study to evaluate the connection in Americans and included more than 90,000 people over a 24-year period.

Also in April 2020, ‌The BMJ‌ released a meta-analysis that reviewed 121 randomized trials and found that the Med diet helped improve cardiovascular risk factors like high blood pressure and cholesterol, and it was the only diet that continued to improve these factors after a year.

What’s more, supplementing with omega-3s or eating more fatty fish — a key part of the Med diet — is associated with lower triglycerides and larger HDL cholesterol particles, which are better at removing unhealthy cholesterol and potentially preventing plaque buildup and heart disease, according to a February 2020 study of 26,034 healthy people assigned female at birth in ‌JAHA‌.

5. The Foods Are Budget-Friendly

Just because the Mediterranean diet sounds fancy doesn’t mean the food is extravagant. On the contrary, the diet is rooted in the food traditionally eaten by the less affluent.

Inexpensive vegetables, such as onions, carrots, tomatoes and cucumbers, are used widely in Mediterranean cuisine. Beans, legumes, pasta and cheese are also relatively inexpensive and widely available at most grocery stores.

The only item you may need to spring for? Extra-virgin olive oil, which can be pricier than butter or vegetable oils.

6. It’s Easier to Stick With Than Some Other Diets

The Mediterranean diet seems to be more sustainable than some others, including paleo and intermittent fasting, according to a December 2019 study in ‌The American Journal of Clinical Nutrition‌.

The study allowed 250 people to self-select which of the three diets they wanted to follow, then monitored their progress over a year without the help of a dietitian.

Overall, the results showed that people found the Med diet to be the easiest to adhere to, and more people were still following the diet after a year. Plus, the people who stuck with it in the long run lost the most weight.

Potential Cons of the Mediterranean Diet

The Mediterranean diet emphasizes healthy fats from sources like olive oil and fish.

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On the other hand, there are some cons of the Mediterranean diet to be aware of, including:

1. The ‘Rules’ Are Somewhat Vague

One of the Mediterranean diet’s disadvantages is that there’s no one set rulebook for the eating style. As a result, there’s no exact number when it comes to servings per day of the foods included, which may be confusing for some people.

For example, the diet uses words such as “low to moderate intake,” “abundance” and “often,” which are fairly open to interpretation.

Calorie totals and physical activity parameters are also not explicitly laid out, so those who are looking for specific parameters may not be happy with this diet.

2. You Still Need to Talk to Your Doctor

Even though research suggests this eating plan is safe for most people, there are a few considerations to keep in mind if you have a health condition that’s influenced by your diet.

• The Mediterranean diet can be high in carbohydrates, so those with uncontrolled diabetes should be cautious about making a drastic switch.
• The diet encourages a daily glass of wine, which may not be advisable for people taking certain medications.
• People taking blood thinners should be especially careful when making diet changes. Certain blood thinners are very sensitive to vitamin K levels in the diet, and those levels can vary dramatically based on plant intake. These folks may need more frequent blood monitoring on the Med diet, at least in the short term.

Tip

If you have any medical conditions that depend on your diet, you need to speak with your doctor before starting any new eating plan.

What to Eat on the Mediterranean Diet

Wondering what to eat on the Mediterranean diet? Here are the foods to work into your repertoire to reap the benefits of the eating plan:

Eat mostly:

• Fruits, such as berries, figs, pomegranates and grapes
• Vegetables, such as leafy greens, carrots and onions
• Nuts and seeds
• Extra-virgin olive oil
• Beans and lentils

Eat in moderation:

• Cheese and dairy
• Wine
• Lean proteins, such as chicken, fish and eggs

Limit:

• Sweets
• Red meat
• Processed food

Ready to Adopt a Mediterranean Diet?

Sample Mediterranean Meal Plan

If this eating style sounds like it’s for you, here’s how to start Mediterranean diet with a one-day meal plan of recipes, including snacks:

Breakfast

• Mediterranean Morning Scramble
• Side of your favorite fruit, like berries or grapes

Greek Yogurt With Nuts and Berries

• Farro Mediterranean Bowl
• Baked Salmon

Tuna Pasta Salad With Avocado

Dinner

Lentil Pasta With Creamy Red Pepper Sauce and Spinach

pros, cons, food list and sample menu

The Mediterranean diet is one of the most varied and nutritious diets. It involves regular consumption of healthy fats, fruits, vegetables, whole grains – you definitely won’t be bored!

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The Mediterranean diet has no specific strict rules to follow. These are rather general recommendations, following which you can balance your usual diet and make it healthier.

What is the Mediterranean diet?

The Mediterranean Diet is based on traditional foods that people are used to eating in countries bordering the Mediterranean (France, Greece, Spain and Italy). The researchers note that the inhabitants of these countries have fairly high rates of general health and low risks of many chronic diseases. This is associated with eating habits that have evolved over the centuries.

Studies have shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes and increase life expectancy.

Benefits of the Mediterranean diet

Healthy heart

The Mediterranean diet has been extensively studied for its ability to affect the heart. Studies show that the Mediterranean diet is more effective in slowing down plaque formation in the arteries, which is a major risk factor for heart disease.

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Other studies show that this diet can also help lower diastolic and systolic blood pressure levels, which also has a positive effect on the heart and blood vessels.

Normal blood sugar

The Mediterranean diet includes a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats. Following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes. The Mediterranean diet has also been shown to reduce insulin resistance.

Brain improvement

Studies show that the Mediterranean diet may be beneficial for brain health and may even slow cognitive decline with age.

For example, one study of 512 people found that a strict adherence to a Mediterranean diet was associated with improved memory and a reduction in several risk factors for Alzheimer’s disease.

What’s more, one large review also found that the Mediterranean diet was associated with improved cognition, memory, attention, and processing speed in healthy older adults.

Nutrition principles

Foods to eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.

Foods to eat in moderation: poultry, eggs, cheese and yogurt.

Foods to avoid: Red meat, sweetened beverages, added sugar, processed meats, refined grains, refined oils and other highly processed foods.

Allowed foods

There are differences between the food and agricultural traditions of the Mediterranean countries, so it is impossible to derive any strict set of foods for this diet. But the general principle is that the daily menu should be rich in healthy plant foods, while animal products and meat should be consumed in moderation. At the same time, it is recommended to eat seafood and fish at least twice a week.

In addition to diet, the Mediterranean lifestyle also includes regular physical activity, sharing time (including meals) with other people, and minimizing stress levels.

The average list of recommended foods for the Mediterranean diet is as follows:

• Vegetables: tomatoes, broccoli, cabbage, 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, legumes, peanuts, chickpeas
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole grain 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 products: cheese , yogurt, milk
• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
• Healthy fats: Extra virgin olive oil, olives, avocado and avocado oil.

Prohibited Foods

The following foods should be completely eliminated or minimized on a Mediterranean diet: syrup and baking.

Drinks

Water should be your favorite drink on the Mediterranean diet. Coffee and tea are also allowed drinks on the Mediterranean diet. But without adding sugar or cream.

Avoid sugar-sweetened beverages such as soda or sweet tea, which are high in added sugar. Fruit juice can be consumed in moderation, but it’s best to choose fresh juice to get the fiber benefits.

Sample menu

Below is a sample menu for 1 week of the Mediterranean diet. Feel free to adjust portions and dishes for yourself, add or remove something.

Monday

• Breakfast: Greek yogurt with strawberries and chia seeds.
• Lunch: whole grain bread sandwich with hummus and vegetables.
• Dinner: tuna salad with herbs and olive oil, and fruit salad.

Tuesday

• Breakfast: oatmeal with berries.
• Lunch: Zucchini noodles with mozzarella, cherry tomatoes, olive oil and balsamic vinegar.
• Dinner: salad with tomatoes, olives, cucumbers, grilled chicken and feta cheese.

Wednesday

• Breakfast: scrambled eggs with mushrooms, tomatoes and onions.
• Lunch: whole grain bread sandwich with cheese and fresh vegetables.
• Dinner: vegetable lasagne.

Thursday

• Breakfast: Yogurt with fruits and nuts.
• Lunch: quinoa salad with chickpeas.
• Dinner: fried salmon with brown rice and vegetables.

Friday

• Breakfast: eggs and steamed vegetables with whole grain toast.
• Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, sweet peppers and cheese.
• Dinner: grilled lamb with salad and baked potatoes.

Saturday

• Breakfast: oatmeal with raisins, nuts and apple slices.
• Lunch: whole grain bread sandwich with vegetables.
• Dinner: Whole grain lavash pizza with cheese, vegetables and olives.

Sunday

• Breakfast: scrambled eggs with vegetables and olives.
• Lunch: falafel with feta, onion, tomato, hummus and rice.
• Dinner: chicken with vegetables, baked potatoes and fresh fruit.

Snacks

If you start feeling hungry between meals, there are plenty of healthy snack options on the Mediterranean diet. Here are some ideas.

• a handful of nuts
• a piece of fruit
• carrots with hummus
• berries
• grapes
• Greek yogurt
• hard-boiled egg with salt and pepper
• apple slices with almond butter
• chopped bell pepper with guacamole
• cottage cheese with fresh fruit

Shopping list

Go grocery shopping armed with a list of what you need for the next few days. If at first it is difficult to plan a menu for a week, then here are the products that are recommended on the Mediterranean diet, and which you should stock up on.

• Vegetables: carrots, onions, broccoli, spinach, cabbage, garlic, zucchini, mushrooms
• Frozen vegetables: peas, carrots, broccoli, mixed vegetables
• Potatoes
• Fruits: apples, bananas, oranges , grapes, melons, peaches, pears, strawberries, blueberries.
• Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats.
• Legumes: lentils, chickpeas, beans
• Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
• Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds.
• Seasonings: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano.
• Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
• Dairy products: Greek yogurt, yogurt, milk
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail and duck eggs 9 0084
• Healthy fats: extra virgin olive oil, olives, avocado, avocado oil

What are the dangers of the Mediterranean diet, the disadvantages of the Mediterranean diet

There is nothing unambiguously good or bad, an English classic once said. For example, it has recently emerged that a diet proven to be effective in preventing dementia, diabetes, and cardiovascular disease can be potentially detrimental to reproductive health. We are talking about the results of a study by Norwegian scientists.

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Among the most common food systems, it is the Mediterranean diet that has earned the title of “the most popular in the world.” It’s easy to explain. The main advantage of the system is the absence of contraindications. The menu of the Mediterranean diet is balanced and suitable even for pregnant and lactating women, for whom there are strict dietary restrictions. Most of the diet consists of fruits and vegetables, vegetable fats and proteins, seafood is in abundance, and sweets and fatty meats, on the contrary, are reduced to a minimum. According to the reviews of those who lose weight, kilograms on such a diet go away slowly, but do not return immediately after switching to another type of food.

Mediterranean countries have been proven to be the least affected by heart disease and obesity.

But not everything is so simple. A recent study by scientists from the University of Oslo confirmed that the Mediterranean diet can weaken the immune system and lead to growth and developmental delays in children, as well as adversely affect fertility if thoughtlessly approached in food choices.

For the experiment, scientists selected 27 British students with a normal diet for Western countries. During the week, they allowed the participants to eat their usual food and checked the performance of their body. The students were then switched to a Mediterranean diet rich in fruits, vegetables, whole grain cereals, fish, and healthy fats such as olive oil and nuts. Scientists reduced the consumption of meat, dairy products and saturated fats to the minimum values.

Within the group, participants were identified and given factory-grown and pesticide-free organic food.

It turned out that those students who ate products from factories had high levels of harmful chemicals in their urine – insecticides and organophosphates. At the same time, in participants who consumed organic food, their level was reduced by 90%, according to The New York Post.

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According to Per Ole Iversen, a professor at the University of Oslo, the entire positive effect of the Mediterranean diet is reduced to zero due to the widespread use of pesticides in production. You can only fully benefit from products if they were grown on organic farms.

The study, published in the American Journal of Critical Nutrition, did not examine the effects of these toxins on the human body. But according to the expert invited to Oslo, Professor Carlo Leifert, insecticides and organophosphates can negatively affect the hormonal background and the endocrine system. Some of the common insecticides “code” for our natural hormones and block their work, leading to violations of sexual development and fertility. They are also called a provoking factor for the development of various dangerous diseases – from cancer to diabetes.