Your Guide to the Mediterranean Diet

What is the Mediterranean diet? The Mediterranean diet is the traditional dietary pattern of the peoples from the Mediterranean region (including Spain, Greece, south France, Italy, Crete, and parts of the Middle East). A growing body of medical research points to how the diet positively affects our health, not only by reducing the risks of many diseases but also enhances longevity and quality of life. The first medical study proving the benefits of the Mediterranean diet was the Seven Countries Study, initiated in the late 1950s by biologist Ancel Keys and chemist Margaret Keys (his wife). It showed that the Mediterranean diet enhanced longevity and quality of life, and protected against major chronic diseases. Other important studies that proved the amazing benefits of the Mediterranean diet include the EPIC (European Prospective Investigation into Cancer and Nutrition) study, the PREDIMED (PREvencion con DIeta MEDiterranea) study, and the Lyon Diet Heart Study.

Basically, the Mediterranean diet is high in phytochemicals, polyunsaturated fatty acids, monounsaturated fatty acids, and fiber, but low in sugar, salt, and saturated fats. You should focus on minimally-processed and fresh foods, and avoid highly-processed ones. For example, use fresh chicken meat instead of buying chicken nuggets from a fast food restaurant, or use fresh pork instead of store-bought sausages and ham. It is simpler to follow the Mediterranean diet than you think! These are the principles you need to follow to adhere to the Mediterranean diet.

Eat Lots of These Foods

FRUITS & VEGETABLES

Lots of vegetables and fruits are one of the cornerstones of the Mediterranean diet. These are a source of fiber, vitamins, and antioxidants. Just adding one extra serving of fruit or vegetables a day can cut the risk of cardiovascular disease by 7% (Dauchet, 2006). Look for fruits and vegetables with bright vibrant colors like red, orange, yellow and purple; these contain the most powerful antioxidants.

LEGUMES & WHOLE GRAINS

Regular consumption of whole grains lowers the risk of cardiovascular and gastrointestinal disease. The soluble fiber supports a healthy gut microbiome, which positively affects many organ systems. Lastly, whole grains and legumes are a rich source of protein, minerals, and vitamins.

NUTS

Nuts are rich in mono- and polyunsaturated fatty acids, fiber, antioxidants, vitamins, and minerals. On top of that, nuts are low in sugar and carbohydrates. Regular consumption of nuts helps promote healthy blood sugar, lipids, and pressure. Nuts are also filling and help curb your appetite.

HERBS & SPICES

Who said a healthy diet had to be bland and boring?! Use as many spices and herbs as you like in your cooking! Make use of aromatics (both fresh and dried) to add flavor and color. These herbs and spices are also rich in bioactive phytochemicals that are amazing for health. For example, garlic is full of polyphenols, sulphides, and saponins, which have a host of health benefits.

OLIVE OIL

Olive oil is full of polyunsaturated fatty acids and polyphenols. Olive oil fights inflammation and oxidative stress.. Two major studies (VOLOS and EUROLIVE) have proven the health benefits of olive oil. Use extra-virgin olive oil as much as possible. Extra-virgin olive oil is produced by mechanically pressing olives, without any chemicals. Avoid other vegetable oils like corn and canola which are high in omega-6 fatty acids that promote inflammation.

Eat Moderate Amounts of These Foods

SEAFOOD

Fish (especially fatty fish like cod, sardines, and mackerel) and shellfish should be the top source of protein. Marine omega-3 fatty acids are an important reason why the Mediterranean diet has demonstrated significant cardiovascular protective effects. Furthermore, omega-3 fatty acids fight inflammation which underlies many diseases like autoimmune conditions, neurodegenerative disorders, and even cancer.

POULTRY

Poultry products like chicken, eggs, and duck, are another major source of protein. Compared to red meat, white meats are much lower in saturated fats

DAIRY PRODUCTS

Dairy products are a rich source of protein, calcium, and vitamins. Regular consumption of dairy products can support bone health and may reduce the risk of diabetes and obesity. Focus on fermented dairy products like cheeses and yogurt as these are rich in probiotics.

Eat Minimal Amounts of These Foods

RED MEAT

Red meat should be limited to no more than one to two servings per week. Red meat contains higher levels of saturated fat, which is not the healthiest for our cardiovascular systems. Furthermore, high red meat intake is associated with a higher risk of colorectal cancers.

ALCOHOL

Red wine is a part of the Mediterranean diet. The high content of antioxidants like polyphenols is believed to be why the French have a much lower incidence of heart disease despite enjoying such delightfully-sinful foods. However, alcohol has many detrimental effects on the body, including liver disease, impaired cognitive function, obesity, and a weaker immune system. As a rule of thumb, one glass of red wine with dinner three times a week is fine.

SUGARY FOODS

Sugary foods, like pastries, cakes, jams, cookies, sodas, and sweets should be kept to a minimum. Refined carbohydrates, like white bread, are just as bad as sugar. Regular consumption of sugary foods is linked to obesity, heart disease, acne, depression, anxiety, fatigue, and even cancer. On top of that, sugar accelerates the aging process. As much as possible, avoid sugary foods or adding sugar to your food. If you are crave something sweet, reach for some fresh fruit instead.

References

Dauchet L, Amouyel P, Dallongeville J. Fruits, vegetables and coronary heart disease. Nat Rev Cardiol. 2009;6(9):599–608