The traditional Mediterranean diet reduces the risk of depression and Alzheimer's disease, but it is not as beneficial for the heart and blood vessels as many people think. Let's understand the complexities.
What is the essence of the Mediterranean diet?
This is not exactly a diet, but a nutrition system, food culture, characteristic eating habits of Greeks, Italians, Spaniards and Moroccans that developed in the region close to the Mediterranean. People started talking about the benefits of the Mediterranean diet in the 1960s, when data emerged showing that deaths from cardiovascular disease were noticeably lower in Greece, France, and Italy than in the United States and Northern Europe. Many experts believed this was due to differences in eating habits.
Only a few world food systems are scientifically recognized as world heritage:
- Mediterranean diet,
- Eating on the island of Okinawa,
- Scandinavian mode.
All these approaches are combined with the absence of strict restrictions, tables and strict rules, and attention to food culture and local products. Let's understand how the diet is carried out on the Mediterranean coast and whether it is possible to repeat the effect of the diet in our country.
Foods you should include in your diet
Typical diet foods:
- olive oil;
- olive;
- Humus;
- fresh vegetables, fruits and berries;
- plain yoghurt and cheese;
- garlic, onion;
- Fish and seafood;
- greens - thyme, rosemary, oregano, basil;
- white bread, pasta;
- red wine.
Foods to avoid
Eggs and meat are severely limited on this diet. Pastries, breads and pastas are ideally made from whole grains. The best dessert is fruits, honey, nuts, and not store-bought sweets with trans fat. Avoid anything that has been transported from the other side of the world and stored in the freezer for long periods of time. You don't need to consume less butter, fatty dairy products and cheese. More fresh vegetable salads with added protein.
Mediterranean food culture is based on certain habits associated with the lifestyle of the local people. These habits also affect mental and emotional health:
- spending a lot of time with my family,
- visit parents often,
- give up unhealthy and complex diets,
- respect culinary traditions,
- Cook and eat together, often outside
- Use local fresh produce from the market,
- Lead an active lifestyle, walk a lot and do physical work.
Overall, the Mediterranean diet is considered one of the healthiest and most balanced diets in the world, and Mediterranean people are renowned for their good health and long, active lives.
Is it possible to lose weight with this diet?
Residents of the Mediterranean region do not always have a slim physique, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to get rid of excess weight will have to reduce the amount of fat. At the same time, a diet based on food prepared with fresh ingredients at home helps control and maintain weight. Separately, scientists noted the benefits of such a diet compared to a low-fat diet: In the control group of the studies, those who added olive oil to their diet lost the most weight.
It will take at least 5-6 months for noticeable results. However, losing weight will occur easily and unnoticed, without pain, hunger, sudden weight fluctuations and regressions, and the lost weight will not come back.
Myths about the Mediterranean diet
Myth 1: It is good for the heart
A recent review of the results of 30 studies on the effect of the Mediterranean diet on heart attack and stroke risks showed no outstanding results. It is impossible to say anything definitive about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from a stroke, in others it reduces the content of "bad" cholesterol in the blood, but only by 10%, which is an insignificant amount compared to the effect of drugs.
Myth 2: You should drink wine every day
Regular consumption of wine, especially red wine, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass a day, and some studies even less, up to 15 grams. And this applies only to completely healthy people who do not have any chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and belief in its miraculous powers can potentially do more harm than good.
Nutritionists also advise not to forget about the benefits of split meals 5-6 times a day: the Mediterranean region is more characterized by a different rhythm, with a late and meager breakfast, a break for siesta in the afternoon and a rich late dinner.
Myth 3: You should eat local products
The great benefits of the Mediterranean diet come from foods from a specific region:
- olive oil and seafood are rich in healthy fats,
- Not containing sugar and plenty of fiber in vegetables and fruits is good for the gastrointestinal system,
- Whole grains have an anti-inflammatory effect and keep your energy levels high throughout the day.
Unfortunately, we live very far away and find the same products far from their original form, damaged during transportation, processed, etc. Although our climatic conditions are different, some Mediterranean products can be replaced by more familiar and affordable products; By regulating nutrition only according to our region; cod, mackerel or herring, buckwheat, pearl barley, whole grain oatmeal, 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 fruits, vegetables and berries.
The balanced diet follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, nutritional balance, healthy fats and whole grains.
A healthy, balanced diet helps maintain leanness, tone, good mood and health, improves performance and boosts morale. You can choose the calorie content you want or order the gluten-free and lactose-free option.
Benefits of the Mediterranean diet
The secret to a healthy diet is not just the balance of nutrients. There are several areas of health where the potential of the Mediterranean diet is truly impressive:
- sanity,
- mental health of the elderly,
- prevention of cancer problems.
The traditional Mediterranean diet reduces the risk of depression, especially when compared to a diet rich in fats and carbohydrates. The risk is 33 percent lower than in those who prefer fatty, sweet foods and fast food. According to one version, this is due to how the microflora in our intestines affects the body as a whole and the brain in particular.
Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect neurotransmitters responsible for regulating mood. On the other hand, research can confuse cause and effect: People with bad moods are actually more likely to eat poorly and eat more sweets; Maybe depression, not nutrition, is primary.
Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that people who like this type of nutrition are 15-35 percent less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.
Finally, limiting sugar and red meat in the diet reduces the risk of cancer. When research conducted in the last 10 years was examined, it was revealed that the foods in the region are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow the development of cancer cells.
Disadvantages and harms of the Mediterranean diet
The principles of the Mediterranean diet are consistent with WHO recommendations. By giving up junk food, one often loses weight, but smoothly and slowly, without harmful or dangerous side effects.
Perhaps the only drawback of the diet is the high cost of quality products. Also, in our latitudes in winter, it is difficult to eat fresh fruits and vegetables or find fresh fish every day.
And the harm, as in 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 products are used in the freshest form.
Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to certain foods. Only those with liver or gastrointestinal disease should try it with caution. You need 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 their secrets is healthy local products. It may be difficult to find replacements in northern regions.
The diet includes three main meals: breakfast, lunch and dinner. You can snack on something harmless: fruits, vegetables, nuts, seeds, berries or yogurt without sweet additives.
An important part of the Mediterranean food culture is healthy habits that have a positive impact not only on physical but also on emotional health. For example, a love of family gatherings and cooking. Try
- cook with friends and relatives,
- attending culinary master classes and courses,
- Organize themed dinners and parties.
In this way, pleasant emotions will be added to the healthy foods of the diet. Another important component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walk, dance, climb stairs, do housework. Weekends are best spent outdoors and with good friends.
Daily consumption of wine in the diet can only bring benefits to completely healthy people and in very moderate quantities. As a rule, no more than 150 ml of wine per day is safe for women and no more than 200 ml for men. Even with minimal risks, the harm to health may outweigh the benefit. If you have the slightest doubt, it is better to avoid alcohol altogether.
Remember, even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attack and stroke, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful in preventing cancer.
Weekly Mediterranean menu example
Monday
- Breakfast: oatmeal with fruit, whole grain muffin with coffee.
- Lunch: fish broth and whole grain avocado sandwich.
- Dinner: squid salad, fresh fruit.
Tuesday
- Breakfast: Unsweetened yoghurt with fresh fruit.
- Lunch: vegetable curry with chickpeas and fresh seafood salad.
- Dinner: Broccoli casserole, boiled eggs.
Wednesday
- Breakfast: Omelette with tomatoes and olives.
- Lunch: Baked fish and quinoa, seasonal fruit compote.
- Dinner: low-fat cottage cheese casserole with strawberries.
Thursday
- Breakfast: natural yoghurt with hazelnuts.
- Lunch: minestrone soup and whole grain salmon sandwich.
- Dinner: Sous vide potato casserole with chicken breast.
Friday
- Breakfast: oatmeal with fruit and honey.
- Lunch: aromatic spicy brown rice, egg and squid.
- Dinner: seafood pasta and a glass of red wine.
Saturday
- Breakfast: Red fish omelette and avocado plate.
- Lunch: Durum wheat spaghetti with baked turkey.
- Dinner: vegetable lasagna and a glass of wine. .
Sunday
- Breakfast: Steamed cheesecake with pistachios and apples.
- Lunch: fish soup and salad with avocado, grapes, arugula, hazelnuts and goat cheese
- Dinner: Whole wheat pizza.