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.

Related articles:

• Gout Diet: What to Eat and to Avoid to Prevent Flare-Ups
• How Diet Can Ease Rheumatoid Arthritis and Autoimmune Disorder Symptoms
• Get the “Skinny” on Fats: The Good, The Bad and the Worst for You

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Understanding the Pros and Cons of the Mediterranean Diet

You may have heard all about the positive health benefits of the Mediterranean diet, but no one has really been brave enough to ask, does this diet plan have any weaknesses? Well, today we will explore the pros and cons of the Mediterranean diet without prejudice or bias.

There are lots of trendy diets out there, but only one has stood the test of time and the reason for it surviving all the criticisms, competition and attempted dethroning is due to having a ton of science-backed proof of its health benefits. It’s called the Mediterranean diet and this is why places surrounding the Mediterranean Sea basin are considered “Blue Zones” – meaning they are places where the healthiest and longest living people are found.

Ask nearly any nutrition expert and they’ll tell you, the Mediterranean diet is one of the healthiest diets on the planet—if not the healthiest. With strong emphasis on super healthy and naturally-sourced food like vegetables, fruits, whole grains, nuts, legumes, healthy fats (especially olive oil), fish, and moderate amounts of dairy, poultry, and red wine, there’s virtually no health risk associated with this diet. It also limits red meat, added sugar, refined carbs, and anything highly processed.

But let’s not get ahead of ourselves and delve deep into this diet in order to find out if it has any weaknesses. I’ve compiled all the pros and cons of the Mediterranean diet for your consideration.

What is the Mediterranean Diet?
The Mediterranean diet, much like the flexitarian and pescatarian diets, is generally plant-based. It’s also a non-restrictive diet and commonly includes foods like:

• All fruits (fresh, frozen, dried)
• All vegetables (fresh, frozen, dried, canned)
• Whole grains (brown rice, pasta, bread, cereals, oats)
• Legumes (lentils, beans, chickpeas, peas, soy)
• Nuts and seeds (e.g., chia, pumpkin, sesame seeds, macadamia, almonds, cashews, hazelnuts, walnuts, peanuts, pistachios, pine seeds)
• Herbs and spices (e.g., pepper, oregano, basil, rosemary, bay leaf, cumin)
• Olive oil and other vegetable oils (sesame, walnut, canola, avocado oil)
• Fish and seafood (at least twice a week; fatty fish like salmon, mackerel, and sardines are recommended)
• Poultry and eggs (small portions a few times weekly; white poultry meat is preferred)
• Low-fat dairy foods (small portions a few times a week)
• Lean red meat (limited to a few times per month)

Things to know when you want to adhere to this diet:

• Choose unsaturated healthy fats over saturated fats. This means using olive, sesame, avocado, soybean, canola, safflower, and flaxseed oils in place of butter, margarine, shortening, animal fat, coconut, palm, and cocoa oil.
• Fish and legumes are preferred sources of protein, followed by poultry and lean meats.
• Moderate consumption of wine (up to 1 glass for women and up to 2 glasses for men) is allowed, although water is the primary beverage in a typical Mediterranean diet.
• Processed foods, beverages, and food products high in refined sugars, saturated fats, trans fats, and sodium should be limited.
• Incorporate regular physical activity into your lifestyle (including walking, dancing, jogging, yoga, cardio, etc.)

I thought that it would be prudent to present the Mediterranean diet with its good and bad sides, so you can decide whether or not this diet is for you. Look for the pros and cons of the Mediterranean diet below.

Pros

Easy Adherence
The best thing about the Mediterranean diet is that it’s relatively easy to follow. While it may recommend a lot of healthy foods, it doesn’t exclude or restrict any food groups, making it a sustainable diet plan with lots of health benefits. Fad diets occasionally force you to give up on some of your favorite foods; however, in the Med diet it may be okay to include them in your meals, albeit in moderation, of course.

Nutrition
Due to the non-restrictive and inclusive nature of this diet, it allows people to have balanced consumption of all food groups, encouraging intake of whole foods, high-quality protein, healthy fats, antioxidants, and dietary fiber. This essentially makes the Mediterranean diet highly nutritious because it emphasizes the consumption of nutrient-rich foods. This also reduces the risk of related nutrient deficiencies and malnutrition, which are common for other more restrictive diets, like keto and vegan diets.

Are you starting to like the pros and cons of the Mediterranean diet now? Well, there’s more! Keep reading to find out.

Health Benefits
There are a lot of science-backed evidence on why the Mediterranean diet offers multiple health benefits to adults, adolescents, and children:

• Lower blood pressure
• Give you a balanced HDL and LDL cholesterol profile
• Lowers risk of type 2 diabetes
• Lowers risk of metabolic-related health conditions
• Risk of developing depression, cognitive decline, and Alzheimer’s disease are also reduced
• Lowers risk of heart disease and stroke
• Blood sugar is kept at optimal levels
• Lowers BMI and improves weight loss

You Might Lose Some Weight
The Mediterranean diet was not planned by the people living around the Mediterranean Sea, instead they were forced to adapt to the available consumable resources in that region, which incidentally also became the world’s best diet. But an interesting thing happened which also became its byproduct – weight loss. According to an article published in Nutrients in 2019, weight loss, lower body mass index and lower waist circumference is a factual result of adhering to this diet, even though the process is gradual and slow (as we’ve already stated, the diet was not created for this purposes but was developed due to scarce food resources and these are merely byproducts of the diet). You’ll be glad that you get these types of health benefits when dissecting the pros and cons of the Mediterranean diet.

Recommended Reading: Mediterranean Diet Cooking Ideas

Your Brain Will Probably Thank You
In a 2019 study that was published in Diabetes Care, it showed that the Mediterranean diet helped almost 1,500 people (which the research monitored for 2 years) manage their type 2 diabetes and even had better cognitive function than those who followed different diet plans. Furthermore, the researchers also noted that the diet also helped improve the memory function among adults without diabetes.

Meanwhile, in another study published in Alzheimer’s and Dementia, it showed that most of the 8,000 individuals who participated in the study – who had excellent health and particularly without age-related macular degeneration – had reduced risk of cognitive impairment when they adhered to the Mediterranean diet. However, these preliminary conclusions are to be taken with a grain of salt because the study was done at the population level. Therefore, the individual effects of this findings will not be significant.

Another study published in the journal, Gut, just recently in February 2020 which concluded that adults above 50 years old who follow the Mediterranean diet are less likely to develop advance of cognitive decline and frailty. Because this diet helps improve “good” gut bacteria and reduce inflammation, it promotes healthy aging, as per the study’s findings. It seems that people have more to gain than lose in the pros and cons of the Mediterranean diet.

It May Tamp Down Inflammation
Medical scientists have long since known that inflammation is the body’s way to not only react to, but also heal and repair itself from illness or injury. But persistent, low-grade inflammation can be dangerous. Inflammation is caused by many factors, from stress to inactivity, and it can also increase your risk of developing health conditions like heart disease, diabetes and cancer.

Thankfully, a lot of research today supports how the Mediterranean diet helps reduce chronic inflammation with science-backed data. True enough this diet has lots of anti-inflammatory foods like antioxidant-rich fruits and vegetables (e.g. tomatoes and leafy greens), as well as olive oil, nuts and fish.

You May Reap Heart-Healthy Benefits
When there are more than 300 elderly people who are at least 100 years old in the island of Sardinia, Italy tell you that they consume Mediterranean diet foods, you better believe it that they have very rarely any chronic diseases – including CVD (cardiovascular diseases)! Scientists had these centenarians undergo cardiogram examinations and found that their hearts were that of someone 20 years younger than their actual age. Scientists concluded that this amazing heart health that the Mediterranean people achieved was due to 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.

Now we’re starting to doubt whether we ought to be talking about the pros and cons of the Mediterranean diet, when it is obvious that the diet seems to only have health benefits and almost no disadvantages.

An April 2020 study in the Journal of the American College of Cardiology has proven this hypothesis and they stated (based on clinical data) that consuming at least 1/2 tablespoon of olive oil a day is associated with a lower risk of cardiovascular disease, whereas animal-based fats like butter does the opposite. This was the first study of its kind, where it evaluated over 90,000 Americans in the span of 24 years! Another study in the same month of April 2020 published in the BMJ released a meta-analysis that reviewed 121 randomized trials and revealed that the Med diet lowered the risk factors in CVD such as high blood pressure and cholesterol. Furthermore, it was compared with other diets and it was the only one that has consistently improved these factors even at the end of the 12-month study.

And even better is that omega 3 is also abundant in the Mediterranean diet, as fish and other seafood is a staple in this diet. Omega 3 is known to lower triglycerides and larger HDL cholesterol particles, which are responsible for plaque buildup and heart disease. This is stated in a February 2020 study of 26,034 healthy people assigned female at birth in JAHA. As far as the pros and cons of the Mediterranean diet is concerned, this information further solidifies the health benefits of this amazing diet.

The Foods Are Budget-Friendly
Contrary to popular belief, the Mediterranean diet is actually not expensive. In fact, if you go to the fishing villages and farms of the Mediterranean people, you will see that this diet is mostly consumed by poor and average people. You go to the market right now and check if anyone will sell you vegetables, such as onions, carrots, tomatoes and cucumbers for $100-a-piece! Obviously that would be insanity because these food ingredients are available in abundant amounts practically everywhere on the planet. Beans, legumes, pasta and cheese are also relatively inexpensive and widely available at most grocery stores (these are basic ingredients in the Med diet).

Perhaps the only expensive item in the Mediterranean diet is the extra-virgin olive oil (EVOO), which is typically more expensive than butter.

Meal Planning for the Mediterranean Diet
When preparing meals based on the Mediterranean diet it’s good to include fiber-rich vegetables. A good example would be a side salad, additional veggies to your pasta sauce, or stir-fry vegetable mix. While this is technically a part of the pros and cons of the Mediterranean diet, it is important to learn about it.

1. Let’s start with the most important nutrient for the day, protein! Soy products like tofu and tempeh, poultry, fish, legumes, or other plant foods are rich in protein, so add them to your meal accordingly.
2. Prioritize cooking methods like boiling, baking, roasting, steaming, poaching, sauteing, stir-frying and air frying instead of deep frying. These cooking methods will make you less likely use animal-based fat and non-olive oil fat sources, which makes you consume unnecessary calories.
3. Use only healthy unsaturated cooking oils like extra virgin olive oil (EVOO), actually use only olive oil because that’s what the Med people use.
4. Prepare diverse meals and use a wide variety of whole foods to achieve variety in your diet.
5. Prioritize home cooked meals instead of eating out, because you have full control over which ingredients to use in your meals and how much of them you need to use. That being said, if you really want to enjoy eating out with friends, then choose restaurants with Mediterranean diet-friendly menu such as Avalon Pockets!

Cons

Eating Too Much
And now we’ll discuss the disadvantages of the Med diet in this “pros and cons of the Mediterranean diet” article. The fact that this diet does not restrict food groups nor be strict about the amount of food you consume (although they do recommend to people to eat in moderation) is the most irritating thing about it. It goes without saying that there are some people who adhere to the diet have difficulty moderating portion sizes or eating mindfully. Not eating in moderation would have the same effect as when you were in your regular diet prior to following this diet plan.

The Advice from Claudia Hleap (Registered Dietitian)
According to Claudia, she is most impressed with the Mediterranean Diet for obvious reasons. It gives people the opportunity to make healthy food choices, is diet is evidence-based and promotes a healthy relationship with food. Nearly all who adhere to it have shown improvements in various aspects of their health, including their weight, blood sugar, blood pressure, and cholesterol management.

But she does have some issues about it also and among them are:

The ‘Rules’ Are Somewhat Vague
When talking about the pros and cons of the Mediterranean diet, it’s hard to overlook one disadvantage that it has – it has no rulebook or strict eating code, or something that resembles a solid eating guide for people to follow. This, of course, results in people not holding back in serving portions in their meals and in some cases, confuses them.

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

Specific parameters regarding total calorie count and physical activity are also not straightforward, which leaves patrons of this diet (especially the new ones) are clueless.

You Still Need to Talk to Your Doctor
While it’s true that there are plenty of research that supports the health benefits of this diet, which is the root argument of the pros and cons of the Mediterranean diet; however, you need to make a few considerations, especially if you have certain health conditions that would get worse due to the type of food that you’re eating, including the Mediterranean diet.

• If you don’t watch out for those pasta, bread and pastries, you could end up with having a high blood sugar than you bargained for and that’s not good if you have type 2 diabetes.
• You are also encouraged to drink at least a glass of wine when following this diet, which can be hazardous for some people who have chronic illnesses and are taking maintenance medication.
• For people who are at high risk of heart attack or stroke and are recommended by their doctors to take blood thinners may want to think twice in adhering to the Mediterranean diet. The reason behind this is because certain blood thinners are very sensitive to vitamin K levels in the diet, and those levels can vary dramatically based on plant intake. While it’s true that the diet basically improves heart health, it may not be useful at this point in the lives of these folks as they’ve already developed CVD (cardiovascular disease) and are essentially in danger that they require medical assistance, and if necessary, have to be monitored for any changes in their blood viscosity.

The Bottom Line
Now that we’ve arrived at the end of our discussion about the pros and cons of the Mediterranean diet, clearly the pros outweigh the cons! But all the same, some of the cons need to be taken into consideration also. The Mediterranean diet is based on listing foods to prioritize in the diet and which to limit, therefore, not completely restricting any foods from the diet. This way, you can still enjoy all the foods you love while practicing balancing out your plate and eating in moderation.

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.