The Mediterranean diet and how does it differ from other diets?
What the experts say
"The Mediterranean recipes are so delicious that it's easy to follow this delicious diet in the long run. In addition, if you shift the focus from restrictions to taste and abundance, it becomes easier to adopt a Mediterranean lifestyle"
Criticism
Critics of the Mediterranean diet, primarily proponents of a low-carb diet, argue that a moderate carbohydrate diet and the inclusion of whole grains are not nutritious. However, there is much more scientific evidence to support the effectiveness of the Mediterranean diet than there is to support these views.
How it works
The Mediterranean Diet promotes mostly unprocessed foods with a focus on:
* Vegetables
* Fruit
· Whole grains · Legumes
* Nuts
* Fish
* Olive oil
This winning combination provides vitamins, minerals, fiber, phytochemicals, and healthy fats. All of them are good for your health.
Dairy products are also allowed in this diet, although usually in smaller quantities. In most traditional cultures, dairy products consist of cheese and yogurt, rather than liquid milk. Red meat is generally limited, but small amounts can sometimes be included. In addition, you should avoid adding sugar, saving pastries and sweets for more irregular treats.
Following this diet, you should drink plenty of water every day to avoid dehydration. You can also consume red wine in moderation - up to one glass per 150 ml per day for women and one to two glasses per 150 ml per day for men.
Pros and cons
Since the Mediterranean diet has been the subject of numerous studies, there is strong evidence to support its health benefits.
Such a diet is associated with a reduced risk of heart disease, certain types of cancer and diabetes.
There are other amazing benefits. For example, one study linked a Mediterranean diet to improved mental health. And because the diet consists of foods that are rich in nutrients, without excluding any food groups, it ensures that your nutritional needs are met in a sustainable way.
However, any diet, of course, has potential drawbacks. Some believe that the Mediterranean diet is unaffordable for low-income people because of the abundance of food, olive oil and fish. However, there are certainly smart shopping tips that can be used to solve this problem.
In addition, any diet, including the Mediterranean, can become harmful if it is used too restrictively.
Common myths and questions
When any diet is promoted to the masses, myths inevitably spread. Here are some general examples and facts that explain them.
Myth: in the Mediterranean diet, you can not eat animal products.
This diet contains fewer animal products than the Western diet, but still includes them. You should focus your animal-type food on fish, moderate amounts of poultry, and portions of cheese and yogurt. Proponents of this diet recommend eating less red meat, and saving large steaks for a special occasion.
Myth: Any oil can be used in the Mediterranean diet. The key ingredient in this diet is olive oil, and it should not be replaced with other oils (except for cooking at very high temperatures).
"Olive oil has many benefits beyond its beneficial macronutrients," says Topps. "For example, foods made with olive oil have a higher antioxidant content. Olive oil has also been studied for its potential anti-cancer properties."
Myth: All you have to do is follow the dietary guidelines to get all the health benefits.
The Mediterranean diet is more than just a meal plan; it is also a way of life. At the heart of the Mediterranean diet pyramid are two main components; social interaction and daily physical activity. Try to integrate them into your life for optimal health.
Myth: in order to comply with the Mediterranean diet, you need to drink red wine.
Although red wine is a major component of this style of eating in Mediterranean countries, you don't have to start drinking just to follow this diet. You can still achieve certain health benefits by following other wine-free eating patterns. This is especially important if you are pregnant or have suffered from alcohol addiction.
Myth: The Mediterranean diet is too rich in fat.
Despite the low-fat trends of the 1990s, we now know that fat is not to be feared. Healthy fats, such as those found in the Mediterranean diet, will help you feel full. Foods such as butter and nuts also have additional health benefits, such as antioxidants.
Beginning
Ready to start? Good news! The Mediterranean diet does not require any special branded products. To start eating on this plan, just go to the grocery store to stock up on the recommended foods.
Fill the cart with plenty of food, grab a few pieces of fish and choose a good high-quality olive oil - and you're ready to cook!
When choosing a diet, it is important to choose a plan that promotes overall health and can be followed in the long run. No single diet will meet the needs of every person, but the Mediterranean diet will surely fulfill these goals for many people.
It is rich in nutritious foods, well-studied and focused on flavorful dishes. Combine this diet with daily physical activity, regular social connections and adequate sleep - and you will feel refreshed and healthy.
