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 intricacies.
What is the essence of the Mediterranean diet?
This is not exactly a diet, but rather a food system, eating culture and eating habits developed in the region near the Mediterranean Sea, which are characteristic of the Greeks, Italians, Spaniards, and Moroccans. People started talking about the benefits of the Mediterranean diet in the 1960s, when data emerged showing that Greece, France, and Italy had significantly lower rates of death from cardiovascular disease than the United States and Northern Europe. Many experts believed that it was a matter of differences in eating habits.
Only a few of the world's food systems are scientifically recognized as World Heritage:
- Mediterranean diet,
- food on the island of Okinawa,
- Scandinavian way.
All these approaches are united by the absence of strict restrictions, tables and strict rules, as well as attention to food culture and local products. Let's see how the diet is structured near the Mediterranean Sea and whether the effect of the diet can be replicated in our country.
Foods to include in your diet
Typical diet foods:
- olive 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 strictly limited in this diet. Ideally, pastries, breads and pastas are made from whole grains. The best dessert is fruit, honey, nuts, and not store-bought sweets with trans fats. Avoid everything that has been shipped from the other side of the world and stored in the freezer for a long time. There is no need to eat less butter, fatty dairy products and cheese. Several fresh vegetable salads with added proteins.
Mediterranean food culture is based on certain habits related to the lifestyle of local residents. These habits also affect health, including mental and emotional states:
- spends a lot of time with his family
- visit parents often
- give up unhealthy and complex diets,
- respects culinary traditions,
- cook and eat together, often outdoors,
- the use of local fresh 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 diets in the world, and Mediterranean people are renowned for their health and long, active lives.
Is it possible to lose weight with this diet?
Residents of the Mediterranean region do not always keep a slim figure, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra pounds should reduce the amount of fat. At the same time, a diet based on meals prepared at home from fresh ingredients helps to control and maintain body weight. The scientists also separately 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 takes at least 5-6 months to achieve noticeable results. But weight loss happens comfortably and imperceptibly, without suffering, hunger, sudden weight jumps and failures, and the lost kilograms do not return.
Myths about the Mediterranean diet
Myth 1: It's good for the heart
A recent review of the results of 30 studies examining the effects of the Mediterranean diet on the risk of heart attack and stroke found no outstanding results. It is not possible to say definitively 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 other cases it reduces the content of "bad" cholesterol in the blood, but only by 10%, which is what the drugsit is insignificant compared to its effect.
Myth 2: You have to 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 say even less, up to 15 grams. And that's only for perfectly healthy people without chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and its miraculous powerfaith can do more harm than good.
Nutritionists also advise us not to forget the benefits of eating 5-6 times a day: the Mediterranean region is more characterized by a different rhythm with a late and lean breakfast, an afternoon siesta and a rich late dinner.
Myth 3: You have to eat 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 is good for the gastrointestinal system,
- Whole grains have an anti-inflammatory effect and keep energy levels high throughout the day.
Unfortunately, we live far away and we receive the same products in non-original form, damaged during transport, processed, etc. Although our climatic conditions are different, some of the Mediterranean products can really be replaced by more familiar and affordable products, simply by following a diet suitable for our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal in whole grains, yogurt instead of kefir and yogurt. White cabbage replaces broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And be sure to eat more seasonal berries, vegetables and fruits.
The balanced nutrition program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, a balance of nutrients, healthy fats and whole grains.
A healthy, balanced diet helps to maintain slimness, tone, good mood and health, increases performance and improves mood. You can choose the desired calorie content or order a gluten- and lactose-free option.
The benefits of the Mediterranean diet
The secret of a healthy diet lies not only in the balance of nutrients. There are many areas of health where the potential of the Mediterranean diet is truly impressive:
- mental health,
- mental health of the elderly,
- prevention of cancer problems.
A traditional Mediterranean diet reduces the risk of depression, especially compared to a diet high in fat and carbohydrates. The risk is 33 percent lower than for those who like fatty, sweet foods and junk 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 be confounding cause and effect: people in a bad mood are indeed more likely to eat poorly and eat more sweets; maybe the depression is the primary thing, not the nutrition.
Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists found that lovers of this type of diet are 15 to 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. A review of research over the past 10 years found that the region's foods are rich in beneficial substances that are anti-inflammatory and antioxidant, and slow the growth of cancer cells.
Disadvantages and harms of the Mediterranean diet
The principles of the Mediterranean diet are in line with WHO recommendations. By giving up junk food, one usually loses weight, but smoothly and slowly, without harmful or dangerous side effects.
Perhaps the only drawback of the diet is the high price of quality products. In addition, in winter at 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, comes from a lack of moderation and balance: drinking a bottle of wine a day while eating pizza does no one any good, even if the products are used at their freshest.
Otherwise, the Mediterranean diet has no contraindications, except for intolerance to certain foods. Only those who suffer from liver or gastrointestinal diseases should try it with caution. You should 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 let's not forget that one of its secrets is healthy local products. These can be difficult to replace in northern regions.
The diet consists of three main meals: breakfast, lunch and dinner. You can snack on something harmless without sweet additives: fruit, vegetables, nuts, seeds, berries or yogurt.
Healthy habits are an important part of the Mediterranean food culture, which have a positive effect not only on physical but also on emotional health. For example, family gatherings and love of cooking. Try
- cook with friends and relatives,
- participate in culinary master classes and courses,
- organizing themed dinners and parties.
Thus, pleasant emotions are added to the healthy foods of the diet. Another essential element of the Mediterranean lifestyle is physical activity. You should exercise at least 30 minutes a day: walk, dance, take the stairs, do housework. Weekends are best spent outdoors and in good company.
Daily dietary wine consumption is only beneficial for completely healthy people and in very moderate amounts. As a general rule, no more than 150ml of wine per day is safe for women and no more than 200ml for men. If there is only minimal risk, the harm to health may be more noticeable than the benefit. When in doubt, it's better to avoid alcohol altogether.
Remember, 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 body weight, reduces the likelihood of developing dementia and is useful in the prevention of cancer.
An example of the Mediterranean menu of the week
Monday
- Breakfast: oatmeal with berries, whole grain muffin with coffee.
- Lunch: fish soup and whole grain avocado sandwich.
- Dinner: squid salad, fresh fruit.
Tuesday
- Breakfast: unsweetened yogurt with fresh berries.
- Lunch: vegetable curry with chickpeas and fresh seafood salad.
- Dinner: broccoli casserole, boiled egg.
Wednesday
- Breakfast: omelette with tomatoes and olives.
- Lunch: fried fish and quinoa, seasonal fruit compote.
- Dinner: low-fat cottage cheese casserole with berries.
Thursday
- Breakfast: natural yogurt with walnuts.
- 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 bowl.
- Lunch: durum wheat spaghetti with roast 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, walnuts and goat cheese
- Dinner: whole wheat pizza.