The traditional Mediterranean diet reduces the risk of depression and the chance of developing Alzheimer's disease, but it is not as beneficial for the heart and blood vessels as many think. We understand the complexities.
What is the essence of the Mediterranean diet?
This is not exactly a diet, but rather a food system that developed in the region near the Mediterranean Sea, a food culture, eating habits characteristic of Greeks, Italians, Spaniards and Moroccans. The benefits of the Mediterranean diet began to be talked about in the 1960s, when data showed that mortality from cardiovascular disease in Greece, France and Italy was significantly lower than that in the United States and Northern Europe. Many experts believe that these are differences in eating habits.
Only a few global food systems are scientifically recognized as world heritage:
- Mediterranean diet,
- food on the island of Okinawa,
- Scandinavian way.
All these approaches have in common the absence of rigid constraints, tables and strict 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 foods of the diet:
- olive oil;
- olives;
- Hummus;
- fresh vegetables, berries and fruits;
- plain yogurt and cheese;
- garlic, onion;
- Fish and seafood;
- vegetables: thyme, rosemary, oregano, basil;
- white bread, pasta;
- Red wine.
Foods to avoid
Eggs and meat are severely limited on this diet. Sweets, bread and pasta are preferably prepared with whole grains. The best dessert is fruits, honey, nuts and non-store-bought sweets with trans fats. Avoid anything that has been transported halfway around the world for a long time and stored in the freezer. There is no need to consume less butter, full-fat dairy products and cheese. More fresh vegetable salads with added protein.
The Mediterranean food culture is based on some habits linked to the lifestyle of local residents. These habits also affect health, including mental and emotional health:
- spend a lot of time with family,
- visit parents often,
- abandon 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 renowned for their health and long, active lives.
Is it possible to lose weight with this diet?
The inhabitants of the Mediterranean region do not always maintain 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 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 noted the advantages of such a diet over a low-fat diet: in the control group of the studies, those who added olive oil to their diet lost more weight.
For appreciable results it will take at least 5-6 months. But weight loss will occur comfortably and unnoticed, without suffering, hunger, sudden weight gains and setbacks, and the lost kilograms will not return.
Myths about the Mediterranean diet
Myth 1: It's good for the heart
A recent review of the results of 30 studies on the effects of the Mediterranean diet on the risks of heart attack and stroke showed no outstanding results. It is impossible to say something precise about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save from stroke, in others it reduces the content of "bad" cholesterol in the blood, but only by 10%, the which is insignificant compared to the effect of drugs.
Myth 2: You have to 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 glass per day, and in some studies even less, up to 15 grams. And this applies only to completely healthy people without chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and belief in its miraculous powers could potentially do more harm than good.
Nutritionists also advise not to forget about the benefits of split meals 5-6 times a day: the Mediterranean region is more characterized by a different rhythm with a late, lean breakfast, a break for 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 a large amount of fiber in fruits and vegetables 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 form far from the original, damaged in transit, processed and so on. Even if our climatic conditions are different, some Mediterranean products can actually be replaced with more familiar and convenient ones, simply by adapting the diet to our region: cod, mackerel or herring, buckwheat, pearl barley, wholemeal oatmeal, 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 be sure to eat more seasonal berries, vegetables and fruits.
The balanced nutritional program follows the same principles that have made the Mediterranean diet famous throughout the world: fresh local produce, balance of nutrients, healthy fats and whole grains.
A healthy and balanced diet helps maintain slimness, tone, good mood and good health, increases performance and lifts morale. You can choose your desired calorie content or order a gluten- and lactose-free option.
Benefits of the Mediterranean diet
The secret to a healthy diet is not just the balance of nutrients. There are several areas of health in which the potential of the Mediterranean diet is truly impressive:
- mental health,
- mental health of the elderly,
- prevention of cancer-related problems.
The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet rich in fats and carbohydrates. The risk is 33% lower than those who prefer fatty foods, sweets and fast food. According to one version, this is due to the way the microflora in our intestines affects the body as a whole and the brain in particular.
Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect neurotransmitters responsible for regulating mood. On the other hand, the studies themselves could simply confuse cause and effect: people in a bad mood are in fact more likely to eat poorly and eat more sweets; perhaps the depression is primary, not the diet.
Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that lovers of this type of diet are 15-35% less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.
Finally, limiting sugar and red meat in your diet reduces your risk of cancer. An analysis of research carried out over the last 10 years has shown that the region's foods are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow down the development of tumor 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 gradually 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 fruit and vegetables every day, or find fresh fish every day.
And the damage, as in any other diet, is linked to the lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the products are the freshest.
For the rest there are no contraindications to the Mediterranean diet, except for intolerance to certain foods. It should only be tried with caution by those with liver or gastrointestinal disease. You should consult your doctor and nutritionist in advance.
Tips for creating a Mediterranean diet
The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of its secrets is healthy local products. It may be difficult to find replacements in the 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 the Mediterranean food culture are healthy habits that have a positive effect not only on physical health but also on emotional health. For example, a love of family gatherings and cooking. try it
- cooking with friends and relatives,
- attend masterclasses and cooking courses,
- organize dinners and themed parties.
In this way, pleasant emotions will be added to the healthy foods in the diet. Another essential component of the Mediterranean lifestyle is physical activity. It is necessary to move at least 30 minutes a day: walking, dancing, climbing stairs, doing housework. Weekends are best spent outdoors and in good company.
Daily consumption of wine on 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 the risks are even minimal, the harm to your health may be more evident than the benefit. If there is the slightest doubt, it is best to avoid alcohol altogether.
Remember, even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attack and stroke, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful for preventing cancer.
Example of a Mediterranean menu for the week
Monday
- Breakfast: oatmeal with berries, wholemeal muffins with coffee.
- Lunch: fish broth and wholemeal avocado sandwich.
- Dinner: calamari salad, fresh fruit.
Tuesday
- Breakfast: unsweetened yogurt with fresh berries.
- Lunch: vegetable curry with chickpeas and fresh seafood salad.
- Dinner: broccoli casserole, hard-boiled egg.
Wednesday
- Breakfast: omelette with tomatoes and olives.
- Lunch: baked fish and quinoa, seasonal fruit compote.
- Dinner: Low-fat cottage cheese casserole with berries.
Thursday
- Breakfast: natural yogurt with nuts.
- Lunch: minestrone and wholemeal salmon sandwich.
- Dinner: Sous vide potato casserole with chicken breast.
Friday
- Breakfast: Oatmeal with fruit and honey.
- Lunch: brown rice with aromatic spices, eggs and calamari.
- Dinner: pasta with seafood and a glass of red wine.
Saturday
- Breakfast: omelette with red fish and avocado plate.
- Lunch: durum wheat spaghetti with baked 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: wholemeal pizza.