What is Mediterranean Diet: Detailed Information
Overview
Several new types of diets have emerged with the new wave of fitness and health awareness in most parts of the world. As many people are becoming self-aware and owning up to the idea of self-love. Fad diets, too, are part and parcel of this change. Many new types of diets have become common. They are widely practiced without people having enough awareness about their long-term effects and consequences.
The Mediterranean is also one of the new age diet regimes; however, unlike most fad diets, it offers a lot of good. It is a perfect idea for those looking for a heart-healthy diet plan. The Mediterranean diet is a perfectly blended, healthy eating regime that revolves around traditional flavors and cooking methods.
What is a Mediterranean diet?
As the name suggests, the Mediterranean diet originates from the way of eating based on the foods and traditional cuisine consumed in the countries bordering the Mediterranean Sea. This diet includes high usage of vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil.
A Mediterranean diet typically comprises the following types of fruits:
- High consumption of vegetables and fruits
- Regular intake of fish, poultry, beans, and eggs
- Including moderate portions of dairy products in one's diet
- Incorporating whole grains into the diet
- Shifting to healthy fats and avoiding saturated fats
- Limiting the use of red meat
- Keeping physically active
Why choose the Mediterranean diet?
People started to pay attention to this type of diet in the 1960s. During this period, it was noticed that the people in the Mediterranean region experienced fewer coronary heart diseases or other lifestyle illnesses. The lowest deaths were recorded in this region due to heart diseases. This is especially true for countries such as Greece and Italy. A significant difference was observed in the graph for deaths in these countries caused by cardiovascular diseases compared to that in the U.S. and northern Europe. Not one, but various studies have shown that the Mediterranean diet is almost synonymous with reduced risk factors for cardiovascular disease.
It is due to these reasons that many health practitioners and nutritionists advocate for this type of diet. In fact, the Mediterranean diet plan is also recommended by the Dietary Guidelines for Americans as one of the healthy diet plans that allow health improvement and prevent chronic diseases. The Mediterranean diet is also a recognized diet plan by the World Health Organization (WHO).
WHO considers the Mediterranean to be a healthy and sustainable option for people. The Mediterranean diet is well known for its benefits to the heart. It is known to lower the chances of any heart disease. And it helps lower cholesterol levels, subsequently improving the mortality rate. Further, some health practitioners and researchers claim the diet to be a significant contributor to preventing cancers and medical conditions such as Parkinson's disease and Alzheimer's.
How is the Mediterranean diet any different?
1- It's a plant-based diet. Meat is generally avoided.
A Mediterranean diet involves consuming fruits, herbs, nuts, vegetables, beans, and whole grains. The foundation of most meals is plants and fruits. One is allowed to moderately consume dairy, poultry, eggs, and seafood. Similarly, red meat is a big no-no and can only be occasionally consumed.
2- The consumption of healthy fats is encouraged.
In a Mediterranean diet, fats are allowed to be consumed, provided they are healthy fats. Saturated and trans fats are not allowed as they are usually significant contributors to heart diseases. When we talk about healthy fats, olive oil and butter are the primary fat sources in the Mediterranean diet. When it comes to olive oil in specific, it lends monounsaturated fat components to the body. This type of fat is known to lower the cholesterol level in the body, further reducing the risk of any coronary disease. It also lowers the low-density lipoprotein (LDL), considered "bad" cholesterol levels.
Further, nuts and seeds contain monounsaturated fat, and fish are also essential to the Mediterranean diet. The consumption of fatty fish, like mackerel, herring, sardines, albacore tuna, salmon, and lake trout, is also encouraged as it is rich in omega-3 fatty acids. These carry a type of polyunsaturated fat that helps reduce inflammation in the body. Additionally, consuming Omega-3 fatty acids also helps reduce triglycerides in the body. It lowers blood clotting and decreases the risk of stroke and heart failure.
3-But can you consume wine?
Yes! In the Mediterranean diet, one is allowed to consume red wine. However, the intake should be in moderation. Alcohol although it has been linked with a reduced risk of heart disease in some studies, it does not mean it is entirely risk-free.
What are the eating options while on a Mediterranean diet?
While on a Mediterranean diet, the options available for you to satiate your taste buds would be as follows:
1- Consumption of more fruits and vegetables
You can aim for 7 to 10 servings of fruit and vegetables daily in your diet.
2- Whole grains for increased fiber
You will have to completely shift to whole grains such as bran bread, cereal, oats, and pasta. There are various options available even when it comes to whole grains, such as bulgur and faro, which can be explored.
3- Shift to healthy fats
As mentioned above, olive oil is the best option for fats. For butter consumption, go for peanut butter, plain butter, or even margarine. It is better to substitute butter with flavored or seasoned olive oil.
4- Seafood is a bonus
In the Mediterranean diet, you are also allowed to eat fish as much as twice a week. You can go for tuna, salmon, trout, mackerel, and herring. There are all healthy choices. Further, grilled fish is also a good option; if properly seasoned, it can taste delicious! However, consuming deep-fried fish with chips or heavy sauces is not allowed.
5- Avoiding red meat
Red meat, as mentioned above, is not recommended for us. You can substitute fish, poultry, or beans in your diet in place of red meat. If you ever eat red meat, make sure it is lean and the portions are small.
6- Dairy in moderation
You can eat Greek or plain low-fat yogurt and moderate amounts of cheese.
7- Add some flavor
You can further spice it up with the help of herbs and spices! These will help boost the flavor of your meals and reduce the need for salt in your diet.
The Staples of the Mediterranean diet
What to eat?
You can eat the following foods:
- Vegetables (tomatoes, broccoli, kale, spinach, onions, cauliflower, cucumbers,carrots, Brussels sprouts, potatoes, etc.)
- Fruits (apples, bananas, grapes, oranges, pears, strawberries, peaches, dates, figs, melons, etc.)
- Nuts and Seeds (almonds, walnuts, hazelnuts, macadamia nuts, cashews, pumpkin seeds, sunflower seeds, etc.)
- Legumes (beans, peas, pulses, lentils, chickpeas, peanuts, etc.) Tubers (sweet potatoes, potatoes, yams, turnips, etc.)
- Whole grains (whole oats, buckwheat, brown rice, rye, barley, corn, whole wheat, pasta, and whole-grain bread.)
- Fish and seafood (salmon, sardines, mackerel, trout, tuna, shrimp, oysters, clams, crab, mussels, etc.)
- Poultry (chicken, duck, turkey, etc.) Eggs (chicken, duck, and quail eggs.)
- Dairy ( yogurt, cheese, Greek yogurt, etc.)
- Herbs and spices (garlic, basil, rosemary, mint, sage, nutmeg, pepper, cinnamon, etc.
- Healthy Fats (olives, extra virgin olive oil, avocados, and avocado oil.)
Further, water should be the drink of choice while on a Mediterranean diet. Although the consumption of alcohol, especially red wine, is allowed, it should be restricted to one glass per day. Plus, anyone with a history of alcoholism or any issues controlling their consumption is recommended to avoid alcohol altogether.
After water, consuming hot beverages such as tea and coffee is considered completely safe. Try to avoid sweetened beverages. You may substitute sugar with stevia or any plant-based sweetener. Usually, fruit juices are very high in sugar and should also be avoided.
What to eat in moderation?
Although poultry, eggs, cheese, and yogurt are allowed to be a part of this diet. It is highly advised that they are used in moderation as they may raise cholesterol.
What to consume rarely?
Red meat is food that should be only occasionally consumed.
What to avoid at all costs?
Do not eat sugar-sweetened beverages or anything with added sugars in them. Avoid processed meat, refined grains, refined oils, and other highly processed foods. They are rich in sugars, corn syrups, soy, and artificial preservatives, which are hazardous to health.
To answer the question, "which foods need to be avoided while on a Mediterranean diet?" is the following. Here we share a list of food items that must be avoided at all costs. Try reading the labels when grocery shopping to prevent accidentally putting these items in your basket.
Added sugars (sodas, candies, ice cream, table sugar, etc.) Refined grains (white bread, pasta, etc.) Trans fats (margarine, processed foods, etc.) Refined oils ( canola, soybean, cottonseed, etc.) Processed meat: (processed sausages, hot dogs, etc.) Highly processed foods (foods labeled "low-fat" or "diet")
A typical week on a Mediterranean diet: Sample Menu
Below is a sample menu for one week on the Mediterranean diet. You may adjust the portions and food choices according to your needs and preferences or macros.
Monday
Breakfast: Omelet with veggies, tomatoes, and onions. A piece of fruit.
Lunch: Multi-grained bread sandwich with a smoothie.
Dinner: Salad with tomatoes, olives, and feta cheese.
Tuesday
Breakfast: Oatmeal with raisins.
Lunch: Leftover dinner from the night before.
Dinner: A tuna salad with olive oil. A bowl of fruits.
Wednesday
Breakfast: Greek yogurt with strawberries and oats.
Lunch: Whole-grain sandwich with fresh vegetables and cheese.
Dinner: Mediterranean lasagna.
Thursday
Breakfast: Yogurt with sliced fruits and sprinkled with nuts.
Lunch: Leftover lasagne from the night before.
Dinner: Fish with brown rice and vegetables.
Friday
Breakfast: Oatmeal with nuts, raisins, and an apple.
Lunch: Greek yogurt with oats, strawberries, and nuts.
Dinner: Grilled lamb with salad.
Saturday
Breakfast: Fried vegetables and eggs in olive oil.
Lunch: Whole-grain sandwich with vegetables.
Dinner: Mediterranean pizza
Sunday
Breakfast: Omelet with olives and mushrooms.
Lunch: Mashed potatoes and greens
Dinner: Grilled chicken
What to binge on a Mediterranean regime?
Even though there is usually no need to count calories or track macronutrients or macros. Such as carbs, fats, and proteins in the Mediterranean diet, it is highly not recommended to binge eat any one type of food. You are advised to strictly keep it to 3 meals a day. However, if you get hungry during your means, you may prepare snacks to fill yourself up with. The safe and most common choices of snacks on a Mediterranean diet are:
- Nuts
- Melons
- Any fruit piece
- Carrots
- Tomatoes
- Berries
- Grapes
- Greek yogurt
- Apple
- Almond butter
- Peanut butter
Eating out while on a Mediterranean diet.
Social eating situations are everyday in everyone's life and often unavoidable too. However, it is essential to follow the diet despite being in a restaurant where there may be various options open. You can search for Mediterranean diet-friendly menu options while in a restaurant too. You can follow this simple technique:
- Choose seafood or chicken as your entrée
- Ask the restaurant to prepare the fish or chicken in olive oil.
- If you want bread with the dish, only go for whole-grain bread.
Looking where to begin? The groceries list!
Keeping a grocery list ready is the first step. Always keep a quick and uncomplicated shopping list for the diet in your memos.
- Vegetables: Carrots, onions, broccoli, spinach, kale, garlic, etc.
- Fruits: Apples, bananas, oranges, grapes, etc.
- Berries: Strawberries, blueberries, etc.
- Frozen veggies: You can also buy these for ease of use as they are already chopped.
- Grains: Whole-grain foods such as bread and pasta.
- Legumes: Lentils, pulses, beans, etc.
- Nuts: Almonds, walnuts, cashews, etc.
- Seeds: Sunflower seeds, pumpkin seeds, etc.
- Condiments: Sea salt, pepper, hot sauce, cinnamon, etc.
- Fish: Salmon, sardines, mackerel, trout, shrimps, prawns.
- Cheese
- Greek Yogurt
- Chicken and Lamb
- Eggs
- Olives and Mushrooms
- Olive Oil
Further, refrain from cheating on your diet. It is best to clear your cabinets and refrigerator of junky food, including sodas, ice cream, candy, pastries, white bread, crackers, and processed foods.
Pros and Cons of a Mediterranean Diet
You need to weigh in on the following pros and cons before starting off with the Mediterranean diet, as some of them may work for you while others may not fall in your favor. It is hence, best to carry out a cost-benefit analysis before you start your regime.
Pros
The following are the pros of a Mediterranean diet:
It's easy to follow and maintain in the long run.
A diet soon becomes your lifestyle. You have to follow it and stick with it to maintain yourself. Hence, a diet would only work for you in the long run if it's doable.
It reduces the risk of disease.
Studies show that people following a Mediterranean diet are less prone to falling ill due to heart disease or dying. The results for this diet pitted against an American diet were contrasting. It reduces the risks of cancers and diabetes as well.
There are not too many restrictions, and you can still eat what you love.
The groceries list above proves that you can eat almost everything in moderation if you prepare it correctly. You get various nutrients from meat to veggies and fruits in your diet. You do not have to cut off any nutrient component from your diet.
It's low in saturated fat.
This one will help you in the long run. You would be healthy and not fall prey to most lifestyle diseases. Plus, you will not feel hungry eating this way as you can build a variety of healthy fats. You will keep your saturated fat levels low and your cholesterol in control.
Cons
The following are the cons of a Mediterranean diet:
The intake of milk is limited.
Even though there are no severe long-term risks led by the Mediterranean diet. However, if you are used to consuming milk and rely on it a lot as a significant source of calcium, then this diet may bother you in the long run. You can still dink skimmed milk or have yogurt and cheese in moderation.
You have to find time to cook.
This can be tiring for some and may bore you if you aren't a fan of cooking. Plus, you need to learn new dishes to keep your taste buds active!
Red wine is considered healthy in this diet.
People are advised to limit their wine consumption to one glass a day. However, alcohol is a major contributing factor to several types of cancers.
Limited intake of Fat.
It is possible to get too many good things regarding healthy fats. There is a limit on the consumption of saturated fat. Your total fat consumption can go beyond the recommended consumption level.
What are the potential short and long-term effects of a Mediterranean diet?
There are a lot of potential benefits of following the Mediterranean diet. It improves one's lifestyle and saves you from several diseases. It also helps slow cognitive decline and lowers the risk of Alzheimer's disease and other dementias.
Further, it also helps you avoid chronic diseases such as heart disease and type 2 diabetes and enables you to fight against cancers. At the same time, it keeps you mentally strong since it is linked with reducing depression. It also helps relieve symptoms of arthritis, according to some studies.
