Mediterranean diet guide

Good mood, harmony and longevity are not gifts from God to Mediterranean residents.Mediterranean diet dishesAll this is due to the tradition of healthy eating, which does not allow you to get too much and prematurely disable the heart, blood vessels, liver and other body systems. The term "Mediterranean diet" appeared in the middle of the 20th century, thanks to American nutritionists-spouse Margaret and Ansel Keys.

The scientists tested their diet: their diet included typical foods from the Mediterranean region. For the two, the couple lived for nearly 200 years. Margaret died at the age of 100, Ansel-97 years old. In 2013, the Mediterranean diet was granted intangible cultural heritage status by UNESCO (no other diet has this status). It is recognized by the World Health Organization as one of the healthiest nutrition systems in the world. Next, we will discuss the basic principles of the Mediterranean diet and the health benefits it brings.

Principles of the Mediterranean diet

Keith’s nutritionists established a food pyramid based on the study of the lifestyles of the Mediterranean people, which formed the basis of the Mediterranean diet.

According to the pyramid, carbohydrates account for 60% of the diet, vegetable fats-30%, and protein-10%.

The basic principles of the Mediterranean diet are as follows:

  • Eat every day: vegetables, fruits, nuts, seeds, beans, whole wheat, whole wheat bread, herbs, spices, fish, seafood and olive oil.
  • Eat in moderation: poultry, eggs, cheese and natural yogurt;
  • Rarely eaten: red meat;
  • Don't eat: sweetened beverages, sugar, processed meat, refined grains (white processed rice).

People who follow the Mediterranean diet avoid the following foods:

  • Refined grains and products based on them (white bread, pasta and dough based on high-quality flour);
  • Refined oil (especially rapeseed oil and soybean oil);
  • Products with refined sugar added (carbonated drinks, candies, biscuits, etc. );
  • Processed meats (sausages, sausages, etc. );
  • Canned food.

what is?

The diet should be based on vegetables and fruits. It is recommended to eat fish and seafood at least twice a week. Red meat is best eaten no more than once a month. The following is an example list of foods that can form the basis of the Mediterranean diet:

  • Vegetables: tomatoes, zucchini, Chinese cabbage, broccoli, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, herbs;
  • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches;
  • Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds;
  • Legumes: beans, peas, lentils, beans, peanuts, chickpeas;
  • Potatoes, sweet potatoes, radishes, yams;
  • Whole grains: oats, brown rice, rye, barley, corn, buckwheat, wheat, whole wheat bread and pasta
  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, shellfish, crabs, mussels;
  • Poultry: chicken, duck, turkey;
  • Eggs: chicken, quail, duck eggs;
  • Dairy products: cheese, Greek yogurt;
  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper;
  • Healthy fats: olive oil, olive, avocado and avocado oil.

What to drink?

The Mediterranean diet is only suitable for sugary carbonated drinks. Water, coffee, tea-these are things that may exist in your daily life.

And. . . a glass of red wine.

This may be the only controversial aspect of the diet. Residents of Mediterranean countries are used to dining with red wine. But official medicine still advises against making this ritual a habit. According to the World Health Organization, even a small amount of alcohol can increase the risk of seven types of cancer. Therefore, it is best to comply with the "safe dosage principle" related to alcoholic beverages.

Why do doctors adopt the Mediterranean diet?

Scientists became interested in the Mediterranean diet in the 1960s. Then people noticed that in Mediterranean countries such as Greece, Italy and Spain, the mortality rate from coronary heart disease was much lower than that of the United States and Northern Europe. As early as those years, studies have shown that this diet is related to reducing the risk of cardiovascular disease. how are you today?

Healthy weight-healthy liver

Scientists from Wake Forest University, Winston-Salem, USA, found that the Mediterranean diet does not make you gain weight, so it can prevent liver diseases related to fat accumulation in the body. Compared with people who follow the Western diet, people who follow the Mediterranean diet are much less likely to develop fatty liver (NAFLD). In turn, NAFLD is a serious risk factor for cardiovascular disease, liver cirrhosis, and liver cancer. Facts have proved that one diet can "multiple birds with one stone": keep the heart, blood vessels, and liver healthy while staying slim.

Strengthen the heart, prolong life

There are many scientific studies that have particularly proven the effectiveness of the Mediterranean diet in enhancing the cardiovascular system. In 2006, the results of the PREDIMED study showed that the Mediterranean diet has a beneficial effect on the risk factors of cardiovascular disease. A study published in the New England Journal of Medicine in 2013 claimed that people in the Mediterranean were 30% less likely to suffer a stroke, heart attack, and death. An early study in 1999 showed that a Mediterranean diet supplemented with omega-3 can help prevent a second heart attack.

Intestines will say "thank you"

Scientists at Wake Forest Baptist Medical Center in North Carolina, USA, found that believers on the Mediterranean diet have 10% more beneficial bacteria in their intestines than those on a Western diet. The Western diet is completely opposite to the Mediterranean diet. It contains a lot of unhealthy fats and refined carbohydrates. Another study conducted by Israeli experts showed that the Mediterranean diet can reduce the risk of bowel cancer.

Unbelievable but true: The Mediterranean diet-diverse, delicious, and nutritious-is also one of the healthiest diets in the world. There are no strict requirements and restrictions. There is no constant hunger. There is no feeling that you are constantly invading yourself in some way in the name of health. But there is joy and good mood. The reason why the Mediterranean diet has become a UNESCO cultural heritage is understandable. This is not only a phenomenon, but also almost the eighth wonder of the world.