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 ins and outs.
What is the essence of the Mediterranean diet?
It is not exactly a diet, but rather a food system that developed in the region close to the Mediterranean Sea, a food culture, eating habits characteristic of Greeks, Italians, Spanish and Moroccans. People started talking about the benefits of the Mediterranean diet in the 1960s, when data emerged that mortality from cardiovascular diseases in Greece, France and Italy was noticeably lower than in the United States and Northern Europe. Many experts believed that it was due to differences in eating habits.
Only a few global food systems are scientifically recognized as world heritage:
- Mediterranean diet,
- food on Okinawa island,
- Scandinavian way.
All these approaches are united by the absence of strict restrictions, strict tables and rules and attention to 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:
- oil;
- olives;
- Humus;
- fresh vegetables, berries and fruits;
- natural yogurt 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. Sweets, breads and pastas are ideally made with whole grains. The best dessert is fruit, honey, nuts, not store-bought sweets with trans fats. Avoid anything that was transported from the other side of the world a long time ago and stored in the freezer. There is no 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 local residents. These habits also affect health, including mental and emotional:
- spend a lot of time with family,
- visit parents frequently,
- give up unhealthy and complex diets,
- respect culinary traditions,
- cooking and eating together, often outdoors,
- use fresh local products 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 in the world, and Mediterranean people are known 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 only nutrition guarantees weight loss. This is not true: losing weight requires physical activity. Anyone who wants to lose extra pounds will have to reduce the amount of fat. At the same time, a diet based on foods prepared at home with fresh ingredients helps control and maintain weight. Separately, scientists looked at the benefits of such a diet compared to a low-fat diet: in the control study group, those who added olive oil to their diet lost more weight.
For visible results, it will take at least 5 to 6 months. But weight loss will happen comfortably and imperceptibly, without suffering, hunger, sudden weight gain and setbacks, and the lost kilos 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 heart attack and stroke risks showed no notable results. It is impossible to say anything definitive about the effect of nutrition on the cardiovascular system: in some cases it reduces blood pressure, but does not prevent a stroke, in others it reduces the content 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 that only moderate use can be beneficial. "Moderate" is about half a cup a day, and in some studies even less, up to 15 grams. And this only applies to completely healthy people without chronic illnesses. 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 the benefits of meals divided 5 to 6 times a day: the Mediterranean region is more characterized by a different rhythm with a late and meager breakfast, a siesta break in the afternoon and a hearty late dinner.
Myth 3: You need to consume 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 large amounts of fiber in vegetables and fruits are good for the gastrointestinal tract,
- Whole grains have an anti-inflammatory effect and keep energy levels high throughout the day.
Unfortunately, we live far away and receive all the same products in a different form than the original, damaged during transportation, processed and so on. Although our climatic conditions are different, some of the Mediterranean products can actually be replaced with more familiar and accessible ones, simply by adjusting the diet to our region: cod, mackerel or herring, buckwheat, pearl barley, whole grain oats, kefir and yogurt instead of yogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterol and vitamin E than olive oil. And don't forget to eat more fruits, vegetables and seasonal fruits.
The balanced nutrition program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, nutrient balance, healthy fats and whole grains.
A healthy and balanced diet helps maintain slimness, tone, good mood and good health, increases performance and lifts your spirits. You can choose your desired calorie content or request a gluten-free and lactose-free option.
Benefits of the Mediterranean diet
The secret to a healthy diet is not just nutrient balance. There are several areas of health where the potential of the Mediterranean diet is truly impressive:
- mental health,
- mental health of the elderly,
- prevention of cancer problems.
The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet high in fats and carbohydrates. The risk is 33% lower than for those who prefer fatty foods, sweets and fast food. According to one version, this is due to how the microflora in our intestines affects the body as a whole 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 simply confuse cause and effect: people with a bad mood are in fact more likely to eat poorly and eat more sweets; perhaps depression is the main cause, not nutrition.
Other benefits: The Mediterranean diet has shown good results for mental health in the elderly. American and British gerontologists have found that lovers of this type of diet are 15% to 35% less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.
Finally, limiting sugars and red meat in the diet reduces the risk of cancer. A review of research over the past 10 years found that foods from 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, a person usually loses weight, but gently and slowly, without harmful or dangerous side effects.
Perhaps the only drawback of the diet is the high cost of quality products. Furthermore, in winter, in our latitudes, it is difficult to eat fresh fruits and vegetables every day, or to find fresh fish every day.
And the harm, as with any other diet, is associated with a lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the freshest products are used.
Otherwise, there are no contraindications to the Mediterranean diet except intolerance to specific foods. It should be tried with caution only by those with liver or gastrointestinal diseases. It is necessary to consult your doctor and nutritionist in advance.
Tips for creating a Mediterranean diet
The Mediterranean diet is one of the healthiest eating systems in the world. But don't forget that one of its secrets is healthy local products. It can 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 Mediterranean food culture are healthy habits that have a positive effect not only on physical but also emotional health. For example, the love of family gatherings and cooking. Try
- cooking with friends and relatives,
- participate in master classes and cooking courses,
- organize themed dinners and parties.
This way, pleasant emotions will be added to the healthy foods in the diet. Another essential component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walk, dance, climb stairs, do household chores. Weekends are best spent outdoors and in good company.
Daily consumption of wine during a diet can only benefit 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. If there are minimal risks, the harm to health may be more noticeable than the benefits. If there is even the slightest doubt, it is best to avoid alcohol altogether.
Remember that even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia, and is useful in preventing cancer.
Sample Mediterranean menu for the week
Monday
- Breakfast: oatmeal with berries, wholemeal muffin with coffee.
- Lunch: fish broth and whole-grain avocado sandwich.
- Dinner: squid salad, fresh fruit.
Tuesday
- Breakfast: unsweetened yogurt with fresh fruit.
- Lunch: vegetable curry with chickpeas and fresh seafood salad.
- Dinner: Broccoli casserole, boiled egg.
Wednesday
- Breakfast: omelet with tomatoes and olives.
- Lunch: roasted fish and quinoa, seasonal fruit compote.
- Dinner: low-fat cottage cheese casserole with berries.
Thursday
- Breakfast: natural yogurt with nuts.
- Lunch: minestrone soup and whole-grain salmon sandwich.
- Dinner: Sous vide potato casserole with chicken breast.
Friday
- Breakfast: oatmeal with fruit and honey.
- Lunch: brown rice with aromatic spices, egg and squid.
- Dinner: pasta with seafood and a glass of red wine.
Saturday
- Breakfast: omelet with red fish and avocado platter.
- Lunch: durum wheat spaghetti with roast turkey.
- Dinner: vegetable lasagna and a glass of wine. .
Sunday
- Breakfast: steamed cheesecakes with pistachios and apples.
- Lunch: fish soup and salad with avocado, grapes, arugula, walnuts and goat cheese
- Dinner: whole wheat pizza.