Mediterranean diet

The Mediterranean diet was not developed by researchers in scientific laboratories. This nutrition program has been formed over many centuries and is a heritage of different cultures and civilizations. And these are not just nice words. In 2013, UNESCO listed the Mediterranean diet as an Intangible Cultural Heritage of Humanity. In addition, the UN recognized that, no matter how strange it may sound, but this diet was on the verge of extinction.

What is the mediterranean diet

Probably, many now remembered crispy French baguettes with cheese, Italian pizza, pasta, wine and were a little taken aback. Somehow these products do not fit into what we are used to hearing about healthy eating. In addition, it is difficult to imagine that such a rich diet can serve as a prevention of cardio diseases, cancer, diabetes, and even be useful for losing weight.

It must be admitted that there is nothing surprising in such amazement. In fact, the traditional Mediterranean diet (actually the nutrition system that UNESCO took under its wing) every year has less and less in common with how modern inhabitants of the Mediterranean region eat. At the heart of this diet are the principles of nutrition that were followed by the grandparents of modern Italians and their neighbors. Over the past 50 years, the Mediterranean diet has also been affected by globalization.

Experts in the field of nutrition and health continue to argue about what the Mediterranean diet is: which foods in it are authentic and which have already been added under the influence of globalization, how much and what fruits should be consumed, which legumes or cereals are “native” to the Mediterranean . But all this, as they say, is already details that do not significantly affect the real essence of this power system.

The Mediterranean is an amazing region, which is a “link” between the West and the East. And there is nothing strange in the fact that the food culture in this region is a symbiosis of the gastronomic preferences of different peoples of the world. Many of the products that today are considered traditional for the Mediterranean came to Europe from other regions. For example, Egypt made its contribution to the diet in the form of sourdough for bread, the ancient Greeks and Romans elevated the olive tree and grapes to the rank of sacred. Arabs shared their knowledge about fruits. Thanks to Italy, the Mediterranean diet is rich in aromatic herbs. By the way, wheat, grapes and olives are now considered to be the “three pillars” on which the Mediterranean diet is based. In addition, it would be strange if the people who lived on the sea coast did not eat fish and seafood.

What is the diet

Initially, the Mediterranean diet was a set of foods that the poor living in this region could afford. That is, food that people could gather in their gardens, fish out of the sea and cook inexpensive, nutritious meals from it.

The traditional Mediterranean diet consists of the following food groups:

• plant foods (fruits, vegetables);
• whole grain bread, cereals;
• olive oil;
• Fish and seafood.

Cereals and bread

Approximately 55-60% of the total energy value of the diet comes from foods from this group. Cereals have always been an important part of the diet of the inhabitants of the Mediterranean. In their diet, these foods are the main sources of carbohydrates, as well as many vitamins and minerals. In the most ancient times, under the influence of Egypt, wheat came to the Mediterranean and became one of the main crops. A little later, the diet expanded with rice and corn. But traditionally, wheat and barley went off the menu, and oats were used mainly as animal feed. Thanks to grain dishes, the Mediterranean diet is beneficial for the nervous system, heart, blood vessels, and digestive organs.

Olive oil

This product is considered the hallmark of the Mediterranean diet. It is the main source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. It is olive oil that makes this diet unique and so beneficial for the body. Scientific research data confirm that regular use of the product effectively protects against heart disease, senile dementia, olive oil serves as a natural antibiotic and anti-inflammatory agent. In addition, this product makes the Mediterranean diet beneficial for the skin and internal organs.

Vegetables and legumes

Another important component of this ancient food system is vegetables. They serve as an excellent source of fiber, a huge amount of vitamins, micro and macro elements, essential oils and phytocomponents. And legumes, which have been grown in the region since ancient times, are a storehouse of vegetable protein.

The presence of a large number of vegetables makes the diet useful for absolutely all organs and systems in the human body. Many of the traditional Mediterranean fruits have pronounced medicinal properties. This category of products is useful for losing weight, lowering cholesterol, regulating the digestive system, maintaining a healthy intestinal microflora, and improving the functioning of the cardiovascular system. Vegetables rich in minerals and vitamins prevent anemia, strengthen the immune system, have the properties of antibiotics, antiviral and anti-cancer agents.

Fruits and honey

The mild climate of the Mediterranean allows the cultivation of a wide variety of fruits in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular among the inhabitants of the sea coasts. Researchers suggest that the Mediterranean tradition of ending every meal with a fruit dessert has Greek roots. Another useful delicacy of the inhabitants of the region is honey. This storehouse of useful substances was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean it is consumed in small portions and not daily.

Wine and grapes

Red wine is one of the ingredients by which the traditional Mediterranean diet is recognized. The inhabitants of the region at all times loved and regularly consumed wine rich in phytocomponents. And as modern research confirms, this product in moderate portions is beneficial for the cardiological system, immunity, as well as for the prevention of anemia and cancer. By the way, in ancient times in the Mediterranean, wine was consumed in a completely different way than today. Previously, it was customary to dilute this divine drink with water and add honey and spices to it.

Today it is allowed to drink 1-2 glasses of drink per day.

Fish and Seafood

Fish, seafood and algae have been the staple food for the inhabitants of the sea coasts since time immemorial. For many centuries, they have served people as a source of iodine, vitamin D, healthy fats and protein. But if earlier they used mainly fresh fish, today it is increasingly being replaced from the diet by less healthy canned and semi-finished products.

Meat in the mediterranean diet

The Mediterranean diet is not a food system in which meat is the main source of protein. Products from this category, if they appear on the menu, then infrequently. As a rule, in the Mediterranean, red meat was consumed very rarely, and, as a rule, in the form of traditional ham. In addition to him, dietary low-fat poultry sometimes appeared on the tables.

Health benefits

The true Mediterranean food system is based on the dietary traditions of 13 countries located on the coasts of the sea. This food system has been followed for centuries in Italy, Greece, Spain, the south of France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But only in the 1960s did researchers pay attention to the fact that the inhabitants of the Mediterranean region are less likely than others to suffer from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As it turned out, the reason for this phenomenon lies in the special diet that the local population adheres to. Starting from the second half of the XNUMXth century, researchers from all over the world began to more seriously study the features of this nutrition system and its effect on the human body.

The traditional Mediterranean diet consists of a large amount of fresh fruits, fish, olive oil, which, combined with physical activity, have a beneficial effect on health.

Prevents cardiovascular diseases

Abandoning red meat in favor of seafood, eating olive oil, a huge amount of fresh vegetables, fruits and a little red wine made the Mediterranean diet incredibly beneficial for the heart and blood vessels. By following this nutrition system, you can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots, and the development of atherosclerosis. In addition, eating according to the Mediterranean system improves blood circulation and strengthens blood vessels.

Supports Energy

Many pay attention to the fact that pensioners from the Mediterranean countries look pretty good for their age and lead a very active lifestyle. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in a variety of nutrients that serve as a good source of energy and also maintain muscle tone.

Increases lifespan

This benefit is closely related to another benefit of the diet – the ability to reduce the risk of heart disease and cancer. Scientific studies confirm that those who follow the Mediterranean diet program are 20% less at risk of sudden death.

Prevents Alzheimer’s and degenerative diseases

This nutrition system helps to improve the cognitive functions of the brain, reduces the risk of developing multiple sclerosis, Parkinson’s disease, senile dementia, Alzheimer’s disease. Researchers attribute this to the consumption of large amounts of olive oil and nuts, which have pronounced antioxidant properties, improve blood flow to the brain, improving its functioning. In addition, the Mediterranean diet has neuroprotective properties, making it an effective defense against stroke, peripheral neuropathy, and brain dysfunction.

This nutrition system is considered very useful for people of age, as well as for people with low stress tolerance.

Protects against respiratory diseases

Recently, researchers are increasingly finding evidence that the Mediterranean principle of nutrition is a good way to boost immunity, as well as protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers, as a special set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer

This is one of the most well-known benefits of the Mediterranean diet. Scientific evidence indicates that eating this pattern can prevent certain types of cancer, including those of the stomach, intestines, and breast.

Protects against diabetes

The predominance of fiber-rich vegetables in the diet makes it useful for the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this scheme is useful for people who already have diabetes, as it lowers the concentration of cholesterol, improves blood circulation, and prevents capillary fragility.

Other useful properties:

• improves the functioning of the thyroid gland;
• regulates metabolic processes;
• prevents rickets in children and osteoporosis in adults;
• improves bone mineralization.

Is it possible to lose weight on this diet

Studies show that people who follow the Mediterranean diet, and who also play sports, do not have problems with being overweight. And all because this system is based on the principles of proper and healthy nutrition.

The basic rules of the Mediterranean diet are to eat fractionally and in small portions. The main focus is on fiber-rich plant foods and proteins, which are useful for burning fat and gaining muscle mass. Most Mediterranean cuisine recipes are a healthy combination of meat and plant foods, they contain a minimum of harmful additives and sugar. Another advantage of this food system is the use of a large amount of liquid. Following the diet, you must drink at least 6 glasses of pure still water daily. And water, as you know, is the best assistant for weight loss and cleansing the body of toxins.

Based on the Mediterranean diet, nutritionists have developed more stringent weight loss diets. For example, there is the “Three Soups” diet, the essence of which is to consume one of the traditional Mediterranean dietary soups: gazpacho, minestrone or pesto for a certain time (from a week to 21 days) for lunch and dinner. In addition to soups, during the period of weight loss, you can include fish, low-fat cottage cheese, poultry meat and many vegetables in the menu. And I must say that the reviews about this diet are only positive.

Facts and myths about the Mediterranean diet

The health benefits of the Mediterranean diet are well known to many. But besides the truthful information, there are many myths about it.

Myth 1: The Mediterranean diet is expensive

In fact, following the nutritional principles of the true Mediterranean diet is not as expensive as some people think. Moreover, initially this diet was a set of products from the diet of the Italian poor. A modern person, in order to make his diet closer to the Mediterranean diet, is enough to include in the menu, for example, bean or lentil dishes, which will serve as a source of vegetable protein, as well as focus on vegetable vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy, but semi-finished products that we love so much.

Myth 2: Red wine is healthy in any quantity.

In reality, only moderate consumption of red wine is beneficial. And what does “moderate” mean, experts have long identified. For women, this is one glass of wine a day, for men – a maximum of two. Only not exceeding these standards, you can count on the beneficial effects of red wine on the body, in particular on the cardiovascular system.

Myth 3: A large portion of spaghetti and a lot of bread is the Mediterranean diet.

In fact, it is very difficult to find an Italian who would eat pasta in huge quantities. A traditional serving of spaghetti or other pasta is 55-60 g, and a serving of 80 g of pasta is already considered very large. This amount of pasta on the plate will take up very little space. True adherents of the Mediterranean diet will take most of the plate for fresh vegetables, salads, fish or dietary meat.

They also rarely eat more than one slice of bread, and they also choose a whole grain product.

Myth 4: The Mediterranean diet is just a set of foods

The inhabitants of the Mediterranean take the choice of products for their diet very seriously. They carefully consider the menu for the week. And few of them will eat the finished dish in a hurry or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important. Compliance with the Mediterranean diet involves not only the use of a certain list of products, but also the observance of a special way of life, an important part of which is high physical activity.

Myth 5: All vegetable oils are equally good.

Vegetable fats are in many cases more useful than animal fats. But in this category there are products more and less useful. The Mediterranean diet is best followed with cold-pressed olive or peanut oil. Both products contain monounsaturated fatty acids, which are known for their wide range of health benefits. Olive oil is best added to salads and not exposed to heat. And for frying, it is better to take other types, including peanut, sunflower, corn, rapeseed, cotton, safflower.

How to make your diet Mediterranean

You should never switch to a new power system abruptly. This advice does not lose its relevance in the case of the Mediterranean diet. In order for the body to perceive the transition to a new menu painlessly, nutritionists advise following several rules.

Eat more vegetables. Before transferring the body completely to the Mediterranean diet, it is advisable to gradually accustom it to eating a large amount of vegetables. The easiest way: replace the usual snacks with salads. For example, instead of sandwiches throughout the day, you can make a healthier salad of tomatoes, feta and a little olive oil.

In addition to salads, it is important to introduce more vegetable soups into the diet.

Don’t skip breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet includes a proper breakfast. That is, the first meal should consist of foods rich in fiber. The best choices are fruits and whole grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, then it is better to use whole grain bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, sea fish and shellfish contain a huge amount of omega-3 fatty acids, which are indispensable for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod – the type of fish does not really matter, as long as it is marine. In addition to it, it would be nice to pamper the body with shellfish, which also contain a huge amount of useful components.

One day of vegetarianism. This is another trick that will help to accustom the body to eat like a real resident of the Mediterranean. Once a week, animal products should be completely excluded from the diet. Instead, eat beans, grains, and lots of vegetables. When the body gets used to this regimen, you can add another vegetarian day. As for red meat, ideally its consumption should be reduced to 450 g per month, and about 1 kg of chicken per 30 days is allowed.

Eat the right fats. Proper fats, from the point of view of nutritionists and adherents of the Mediterranean diet, are olive oil, olives, avocados, nuts, seeds. From these foods, the body will receive all the necessary fatty acids and avoid harmful saturated fats. To accustom the body to olive oil should be gradual, replacing them with other more familiar types of vegetable fat.

Don’t forget about dairy products. Dairy products contain some substances that the body cannot get from other foods. In the Mediterranean diet, as the most useful food system, cheeses are not excluded (remember at least France with its amazing blue cheeses or Italy with its mozzarella or parmesan), yogurts (the most popular Greek) and other dairy products. But they should not be abused either. Healthy consider 1 glass of yogurt or milk and about 30 grams of cheese per day.

And for dessert, fruit. Ice cream, cakes with rich creams, rich pastries – all this falls under the ban. Instead of these unhealthy desserts, the slender, healthy inhabitants of the Mediterranean region opt for strawberries, fresh figs, grapes, apples, and other delicacies.

How to make the right menu

Mediterranean cuisine is unique in that it is both very healthy and incredibly tasty. This is the case when we eat delicacies and at the same time lose weight, strengthen our health, and improve our appearance.

Recommended daily portions of products:

• vegetables – 100 g of leafy vegetables and 50 g of others;
• potatoes – 100 g;
• legumes – 100 g;
• nuts – 30 g;
• fruits – 1 apple, 1 banana, 1 orange, 200 g of melon or watermelon, 30 g of grapes (optional);
• fish (or lean meat) – 60 g;
• cereals – 50-60 g of pasta or rice, 25 g of bread;
• dairy products – 1 glass of milk or yogurt, 30 g of cheese;
• eggs – 1 piece;
• wine – 125 ml of dry red wine.

Sample menu for the week in the table

Canned olives, baked artichokes, stuffed eggplant, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, as well as a lot of fish and seafood dishes. All this and many more other dishes are Mediterranean food. Based on the huge list of foods allowed in the diet, it is not at all difficult to create original menus for a week or longer. But it is important to consider that the daily meal plan should consist of 4-5 meals.

The Mediterranean diet is not just a set of products, but a lifestyle, following which you can significantly improve your health, get rid of extra pounds and become a connoisseur of healthy and delicious food. Many celebrities build their diet on the basis of the Mediterranean diet. It is said that the star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping themselves in shape with the help of this nutrition system for several years now.