Is the Mediterranean Diet a Healthy Diet?

25 October 2023

The traditional Mediterranean diet reduces 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 intricacies.

What is the essence of the Mediterranean diet?

It is not actually a diet, but a food system that developed in the area near the Mediterranean Sea, food culture, eating habits that characterize the Greeks, Italians, Spaniards and Moroccans. In the 1960s people in the Mediterraneanbegan to talk about the benefits of the diet when data emerged showing that death rates from cardiovascular diseases in Greece, France, and Italy were significantly lower than in the United States and Northern Europe. Many experts believed that this khan-It is a matter of difference in drinking habits.

Only a few world food systems are scientifically recognized as World Heritage:

Mediterranean diet,
food on okinawa island,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, tables and strict rules and a focus on food culture and local products. Let's find out how the diet is built near the Mediterranean Sea and whether it is possible to repeat the effect of the diet in our country.

Foods to include in your diet

Typical diet foods:

olive oil;
olives;
Hummus;
fresh vegetables, berries and fruits;
Plain curd 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. Pastries, breads and pasta are ideally made from whole grains. The best sweets are fruits, honey, nuts, not store-bought sweets with trans fats. Anything thatAvoid foods that have been brought from the other side of the world for a long time and stored in the freezer. There is no need to consume less butter, fatty dairy products and cheese. More fresh vegetable salads with additional protein.

Mediterranean food culture is based on certain lifestyle habits of local residents. These habits also affect health, including mental and emotional:

Spend lots of time with family,
Meet parents often,
Give up unhealthy and complex diets,
Respect culinary traditions,
cooking and eating together, often outside,
Use local fresh products from the market,
Adopt an active lifestyle, walk a lot and do physical labour.

Overall, the Mediterranean diet is considered one of the healthiest and balanced diets in the world, and Mediterranean people are renowned for their health and long, active lives.

Is it possible to lose weight with this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. People whoThose who want to lose extra pounds will have to reduce the amount of fat. At the same time, a diet based on meals prepared at home with fresh ingredients helps control and maintain weight. Separately, scientists have compared such diets to low-fat diets. Noticed the benefits of the diet: In the study's control group, those who added olive oil to their diet lost the most weight.

It will take at least 5-6 months to get noticeable results. But weight loss will happen smoothly and unnoticed, without cravings, hunger, sudden weight gain and jitters, 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 did not show outstanding results. It is impossible to say anything definite about the effect of nutrition on the cardiovascular system: in some cases it can reduce blood pressure. Reduces, but does not save you from stroke, in others it reduces the amount of "bad" cholesterol in the blood, but only by 10%, which is insignificant compared to the effect of drugs.

Myth 2: You should drink wine every day

Regular consumption of wine, especially red, is an important part of Mediterranean culture. But doctors believe only limited use may be beneficial. "Moderate" is about half a glass a day, and in some studies even less, Up to 15 grams. And this only applies to completely healthy people who have no chronic diseases. In any case, the cult of alcohol is one of the most controversial aspects of the popular diet, and the belief in its miraculous powersCould potentially cause more harm than good.

Nutritionists also recommend not to forget about the benefits of divided meals 5-6 times a day: the Mediterranean region is characterized by a different rhythm with late and short breakfasts, a break for a rest in the afternoon and lateA hearty dinner.

Myth 3: You must eat regional products

The great benefits of the Mediterranean diet come from foods from a specific region:

Olive oil and seafood are rich in healthy fats,
Avoiding sugar and eating large amounts of fiber in vegetables and fruits is good for the gastrointestinal tract,
Whole grains have anti-inflammatory effects and keep your energy levels high throughout the day.

Unfortunately, we live very far away and all the same products are originally obtained very far away, damaged during transportation, processed, etc. Although our climatic conditions are different, some Mediterranean products can actually adjust the diet to our region. Can be replaced with more familiar and affordable products: cod, mackerel or herring, buckwheat, pearl barley, oatmeal in the form of whole grains, kefir and yogurt instead of yogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And be sure to eat more seasonal berries, vegetables and fruits.

The balanced nutrition 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, balanced diet helps maintain slimness, tone, good spirits and good health, increases performance and lifts your spirits. You can choose your desired calorie content or order gluten and lactose free options.

Benefits of Mediterranean Diet

The secret to a healthy diet isn't just a 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 from cancer problem.

The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet rich in fat and carbohydrates. This risk is 33 percent lower than those who prefer fatty, sugary foods and fast foods. One versionAccording to, this is because of how the microflora in our intestines affects the entire body and especially the brain.

Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect the neurotransmitters responsible for regulating mood. On the other hand, the studies themselves may confuse cause and effect: people with a bad mood actuallyare more likely to eat poorly and consume more sweets; Perhaps depression is primary, not nutrition.

Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that lovers of this type of diet are 15-35 percent less likely to suffer from senile dementia and Alzheimer's disease. The risk of developing is low.

Finally, limiting sugar and red meat in the diet reduces the risk of cancer. A review of the last 10 years of research found that foods from this region are rich in beneficial substances with anti-inflammatory and antioxidant effects that may help fight cancer cells. slow down the development of.

The pros and cons of the Mediterranean diet

The principles of the Mediterranean diet are in line with WHO recommendations. By giving up junk food, a person usually loses weight, but easily and gradually, without any 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 find fresh fish every day.

And the harm, like any other diet, is associated with the lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the freshest of products are used.

Otherwise, except for intolerance to specific foods, there are no contraindications to the Mediterranean diet. It should only be tried with caution by those who have liver or gastrointestinal diseases. It is necessary to consult your doctor and nutritionist beforehand.

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. It may be difficult to find replacements for these in northern areas.

The diet includes three main meals – breakfast, lunch and dinner. You can snack on something harmless: fruits, vegetables, nuts, seeds, berries or unsweetened yogurt.

An important part of the Mediterranean food culture are healthy habits that have a positive effect not only on physical but also on emotional health. For example, family gatherings and a fondness for cooking. Try it

cooking 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 eating of the diet. Another essential component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walking, dancing, climbing stairs, doing housework. WeekendsIt is best spent outside and in good company.

Daily consumption of wine in the diet can benefit only completely healthy people and only in very small quantities. As a rule, no more than 150 ml of wine per day is safe for women, and 200 ml for men. Even if there are minimal risks, the health harm may be more noticeable than the benefits. If there is even the slightest doubt it is better to avoid alcohol altogether.

Remember, the Mediterranean diet is also not a panacea. It does not guarantee prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the chance of developing dementia. And is useful for preventing cancer.