The Mediterranean diet is not only a diet, but a lifestyle. It’s as delicious as it is good for your health. It consists of cuisines of countries bordered by the Mediterranean Sea. It emphasizes fresh produce, heart-healthy fats, and proteins.
The countries that are part of the Mediterranean region include Spain, Greece, Turkey, and others, totaling 23 in all. All these countries are known for their robust cuisines. Adopting this diet lets you stay healthy and fit without compromising on delicious food. The Mediterranean diet, which has been a part of the cultural heritage of these regions, has gained global popularity due to its proven ability to improve heart health, promote longevity, and support overall well-being and many other benefits of Mediterranean diet.
What is the Mediterranean Diet?
Known for its plant-based foods and seafood, the Mediterranean diet emphasizes whole foods, legumes, and healthy fats. Olive oil is also credited with its health benefits. Additionally, the protein intake in this diet comes primarily from fish and legumes. The sparing use of red meat is cited as one of the factors contributing to the diet's health benefits. According to a study conducted by Harvard Health, the Mediterranean diet is an ideal cuisine and should be considered one of the top five diets in the world.
Health Benefits of the Mediterranean Diet
Here are some of the many benefits it offers:
- Better Sleep: Studies indicate that people following the Mediterranean diet sleep better than those who do not. The diet is rich in wholesome foods, legumes, and essential fats, such as omega-3 fatty acids found in olive oil and walnuts, used abundantly in the Mediterranean diet.
- Reduces Inflammation: Plant-based whole foods, whole grains, and healthy fats have been directly linked to reducing inflammation in our body. Inflammation is directly related to many health conditions such as cancer. Following the Mediterranean while maintaining a healthy body weight can reduce inflammation and thereby reduce the risk of cancer.
- Reduces High Blood Pressure: High blood pressure is a condition associated with heart disease and strokes. Following the Mediterranean diet can reduce blood pressure, preventing serious health risks associated with it.
- Aids Weight Loss and Healthy Body Weight: Healthy weight management is key to good health. Mediterranean diet can result in moderate weight loss and may even help with weight maintenance as well.
- Improves Gut Health: Eating whole food can prevent constipation and increase the diversity of the gut microbiota, which can help prevent disorders like gastrointestinal and neurological diseases. The diet also includes lots of fruits and vegetables, which are high in antioxidants and fiber, both of which are important for colon health.
Guidelines for Following the Mediterranean Diet
There is no set plan for following a Mediterranean diet, however, there are some guidelines that make it an ideal choice.
- Focus on Nutrition: Incorporating vegetables and fruits, eating raw foods, fresh produce, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and olive oil makes it a healthy dietary choice.
- Limit Consumption of Poultry: Having moderate to low consumption of eggs, cheese, and other processed foods makes it a great choice.
- Low on Red Meat: Unlike some diets, the Mediterranean diet also limits the intake of red meat, sugar-sweetened beverages, processed meat, refined grains, and alcoholic beverages like beer, making it ideal for good health.
Mediterranean Habits That Improve Health
In addition to diet and emphasis on nutrition, the Mediterranean diet is also associated with many habits typical of the Mediterranean. These can prove to be highly effective in improving both physical and mental health.
- Sharing Meals with Friends and Family, Away from Screens and Devices: In Mediterranean cultures, mealtimes are a time to catch up and bond with family and friends, fostering connection and enhancing emotional well-being. Family meals extended over hours often allow for positive social interactions that lower the level of stress experienced and promote a feeling of community. Screen-based interactions via phones, tablets, or TVs do not offer much-needed face-to-face interactions, immersion in the meal, and enjoyment of the moment. It also takes into account broader mindfulness-being in the present while eating translates to better digestion, better ability to control portions, and greater perceived pleasure from the food.
- Consuming Red Wine in Moderate Amounts: Red wine is a staple of the Mediterranean diet. However, it should be imbibed in moderation, with one glass per meal at maximum. Red wine is rich in antioxidants such as resveratrol. This can promote heart health when consumed in moderation. Drinking red wine during the meal, rather than on an empty stomach or to excess, can enhance the enjoyment of the meal and aid digestion. Drinking moderately helps prevent dangers posed to the liver by overindulging in alcohol. These include increased susceptibility to specific cancers, cirrhosis of the liver, or alcohol dependency. Moderate drinking is in line with the general Mediterranean philosophy of balance.
- Flavoring Foods with Herbs and Spices: The traditional Mediterranean diet typically uses fresh herbs like basil, oregano, thyme, garlic, rosemary, and cumin. These ingredients add not only flavor but also a broad range of health benefits from anti-inflammatory properties to antioxidants. For example, garlic helps heart health, while turmeric used frequently in Mediterranean recipes contains a potent anti-inflammatory effect.
Delicious Mediterranean Dishes
Here are some delicious dishes loaded with flavors of the Mediterranean:
- Paella: A vibrant Spanish rice dish, often loaded with seafood or chicken and sometimes chorizo.
- Italian Caprese Salad: A true celebration of ingredients, this salad combines tomatoes, fresh basil, mozzarella cheese, and olive oil.
- Shakshuka: An Israeli dish that consists of poached eggs in a spicy tomato and pepper sauce. It's a breakfast favorite, but also suits any time of the day.
- Couscous: Semolina grains served with a rich stew of vegetables and chickpeas. This can be enjoyed with meat as well.
Conclusion
The Mediterranean diet is a great diet with so many delicious options for those who want a happy palate to go with their health routine. Its emphasis on balance and enjoyment of food ensures a sustainable way to good health and happiness.
