The Mediterranean diet: the most recent globally significant dietary observation. Have you ever wondered what it is about? As its name indicates, it is the food itself consumed by the inhabitants of the countries of the Mediterranean coast. In total, there are approximately 3 continents and 16 countries along this belt. Eating habits and dietary patterns vary in each of these different countries, and sometimes even vary in different regions within each country.
What’s all the bubbly hype?
What is so special about the diet of these people that it is attracting so much attention? Recent studies show that the occurrence of cardiovascular diseases and related disorders is lower in this part of the world. While it could be due to lifestyle differences, the important role that food and kitchen preparation play cannot be ignored.
Let’s trace the origins
The origins of the Mediterranean diet can be traced back to the Greek island of Crete (just for starters) where Cretans and Greeks were seen to live longer than people in other parts of the world. In addition, those who died of coronary diseases and cancers were fewer.
Typical Properties
Mediterranean food is extremely rich in carbohydrates. The consumption of fruits, cereals and vegetables is high. Potatoes, beans, nuts, seeds, and cereals are widely used. Milk and milk products, eggs are consumed in moderate amounts. So is wine. Very little red meat is eaten. Instead, you eat more fish, which is a good thing because it contains Omega-3 oils that are said to improve immune function.
A point to keep in mind
What is unique about the Mediterranean diet is the generous use of “olive oil.” Olive oil, as researched by Hippocrates, the father of medicine, is said to have many medicinal properties. It is said to add flexibility to the muscles and skin, and soothe the effects of sun or water. The antioxidant content is high in olive oil. These antioxidants are known to prevent arteries from clogging and also discourage other chronic diseases such as cancer, bladder stones, urinary tract infection, ulcers, obesity, etc. This oil is special because it contains monounsaturated fatty acids that reduce the formation of cholesterol. This helps to explain in part the low incidence of cardiovascular disease in this part of the world. Apart from olive oil, canola or peanut oil are rich in monounsaturated fatty acids. However, it is imperative to realize that it is not just the olive oil that makes the diet so effective. It is said to be a combination of all these things working together.
the course of food
Typically, the Mediterranean diet begins with appetizers, mainly salads. The bread is always there but it is never processed. Depending on the season, hot soups can be served along with bread. Vegetables, grains, and greens form the core of the main dish. To complement this, fish and red meat are also sometimes served. Dessert is uncomplicated with a cup of Turkish coffee or Moroccan tea or a packet of cookies. Mediterraneans also drink alcohol moderately with their meals.
To reap all the benefits of the Mediterranean diet, dietitians recommend that in addition to following the diet, it is also necessary to have an adequate amount of water (at least 6 glasses a day). Moderate wine consumption is also acceptable. For those who want to avoid concerns about alcohol in wine, the suggested alternative is purple grape juice, as it offers the same heart-health benefits as wine.
Four tips from the Greeks
1. Opt for olives While grocery shopping, you can look for canned foods that are labeled “fat free” or “cholesterol free.” While this is a step in the right direction, it doesn’t protect you from the harmful effects of fats. The reason is that they may have high amounts of hydrogenated or partially hydrogenated oils that increase blood triglyceride levels. When shopping for oils, choose olive, canola or peanut oils and it is always better if they are fresh.
2. Choose fruits, vegetables and grains over meat. Have abundant portions of plant-based foods. Use fruits for your daily dessert. This will help you reduce the consumption of sweets that contain sugar and saturated fats.
3. Minimize animal fats. Cut down on processed cheese, butter, and yogurt. Eat fish and eggs in moderation: eggs about 4 servings a week and fish once a week. Contain red meat to once a month. Natural yoghurts and goat’s milk cheeses and acceptable yoghurts.
4. Moderate wine. It is acceptable for women to have one or two glasses of wine with each meal and for men to have two to three. More than this would be excessive. This is said to help reduce heart disease and some types of cancer. Of course, be careful with excessive consumption. It can cause high blood pressure and weakening of the heart muscles. For those wary of alcohol, try purple grape juice.
Weight watchers the world over are drawn to the diet simply for the exceptional taste sensation and the results speak for themselves. Keep in mind that, like any diet, regular daily exercise (such as walking) must be included to reap the full benefits. The recipes can be exceptionally tasty, encouraging you to eat more than you need at times. Currently, the Mediterranean diet is becoming fashionable around the world, partly due to immigration to other lands (conscience), but the diet itself is gaining the attention of professors and doctors who work closely with preventive medicine. and dietary research.
