Is the Mediterranean Diet a Healthy Diet?

25 October 2023

The traditional Mediterranean diet may reduce the risk of depression and Alzheimer's disease, but it is not as good for the heart and blood vessels as many people think. Let's understand the details.

What is the essence of the Mediterranean diet?

This is not exactly a diet, but a food system developed in the Mediterranean region, food culture, eating habits typical of Greeks, Italians, Spaniards, and Moroccans. People began talking about the benefits of the Mediterranean diet in the 1960s, when data emerged that death rates from cardiovascular disease in Greece, France, and Italy were much lower than in the United States and Northern Europe. Many experts believe that this is due to differences in eating habits.

Only a few of the world's food systems are recognized as scientific world heritage:

Mediterranean diet,
Food in Okinawa
Scandinavian mode.

All these methods are united by the absence of strict restrictions, tables and strict rules, and a focus on food culture and local products. Let's see how the diet was built near the Mediterranean Sea and whether it is possible to replicate the effect of the diet in our country.

Foods to include in your diet

Dietary foods:

olive oil;
olives;
hummus;
fresh vegetables, fruits;
plain yogurt and cheese;
garlic, onion;
Fish and seafood;
vegetables - thyme, rosemary, oregano, basil;
white bread, pasta;
Red wine.

Solid foods

Eggs and meat are strictly limited in this diet. Pastries, breads and pastas are made from the finest grains. The best desserts are not store-bought sweets with fruit, honey, nuts and trans fats. Avoid anything that has been shipped from the other side of the world and stored in the freezer for long periods of time. There is no need to use less fat, fatty dairy products, and cheese. Fresh vegetable salads with proteins.

Mediterranean food culture is based on certain habits associated with the lifestyle of the local inhabitants. These habits affect health, including mental and emotional health:

spending more time with family,
visit parents often
Avoid improper and complex diets,
respect for culinary traditions,
cooking together, often eating out,
using fresh local produce 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 known for their health and long, active lives.

Is it possible to lose weight with this diet?

Mediterranean residents do not always maintain a slim figure, but still believe that their diet is guaranteed to lose weight. 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 food prepared at home from fresh ingredients can help control and maintain weight. The researchers separately noted the advantages of such a diet compared to a low-fat diet: in the control group of studies, those who added olive oil to their diet lost the most weight.

It takes at least 5-6 months for visible results. But weight loss will be comfortable and unobtrusive, without pain, hunger, sudden weight gain and obstacles, and the lost kilograms will not return.

Myths about the Mediterranean diet

Myth 1: It's good for the heart

A recent review of 30 studies on the effects of the Mediterranean diet on the risk of heart attack and stroke found mixed results. It is not possible to say anything about the effect of nutrition on the cardiovascular system: in some cases, it lowers blood pressure, but does not prevent stroke, in others, it reduces the amount of "bad" cholesterol in the blood, but only by 10%, which is insignificant compared to the effect of these drugs. not too big.

Myth 2: You should drink wine every day

Regular consumption of wine, especially red, is an important part of Mediterranean culture. However, doctors believe that only moderate use is beneficial. "Average" is half a glass a day, and some studies even less, up to 15 grams. And this applies only to completely healthy people without any chronic diseases. In any case, the worship of wine is one of the most controversial aspects of the popular diet, and belief in its miraculous powers can do more harm than good.

Nutritionists also recommend not to forget the advantages of 5-6 meals a day: the Mediterranean region is characterized by a different rhythm, with a late and shorter breakfast, a break for a siesta in the afternoon, and a late dinner.

Myth 3: You have to eat local produce

Many of the 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 fruits and vegetables is good for the gastrointestinal tract,
Whole grains have anti-inflammatory effects and boost your energy levels throughout the day.

Unfortunately, we live far away and the same product is far from the original, damaged in transit, reworked, etc. b. u. s. Although our climatic conditions are different, some Mediterranean foods can be replaced by familiar and accessible foods by adjusting the diet for our region: cod, mackerel or herring, buckwheat, pearl barley, oats such as cereals, kefir and yogurt instead of yogurt. White cabbage replaces broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And don't forget to eat more seasonal fruits and vegetables.

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 can help maintain leanness, tone, mood and health, increase productivity and lift your spirits. You can choose any calorie content or order gluten and lactose free options.

The benefits of the Mediterranean diet

The secret to a healthy diet is not just about nutrient balance. There are several areas of health where the potential of the Mediterranean diet is truly impressive:

mental health,
mental health of older people,
prevent cancer problems.

A traditional Mediterranean diet appears to reduce the risk of depression, especially when compared to a diet high in fat and carbohydrates. The risk was 33 percent lower than those who liked fatty, sweet foods and fast food. According to one version, it is how the microflora in our gut affects the whole body and especially the brain.

Free sugars and saturated fats can affect neurotransmitters responsible for mood regulation and can cause inflammation in the gastrointestinal tract. On the other hand, the studies themselves may simply be confounding cause and effect: moody people actually eat less and eat more sweets; Maybe the depression is not the diet, but the main one.

Other benefits: The Mediterranean diet has been shown to improve mental health in older adults. American and British gerontologists have found that those who love this type of diet are 15-35 percent less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.

Finally, limiting sugars and red meat in the diet can reduce the risk of cancer. A review of research over the past 10 years has revealed that foods from this region are rich in nutrients that have anti-inflammatory and antioxidant effects that slow the growth of cancer cells.

The pros and cons 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 slowly and slowly without harmful and dangerous side effects.

Perhaps the only disadvantage of the diet is the high cost of quality products. In addition, in winter, in our latitude, it is difficult to eat fresh fruits and vegetables every day or find fresh fish every day.

And the downside, as with any diet, is related to the lack of normality and balance: drinking a bottle of wine while eating pizza every day is not good for anyone, even if the products are freshly used.

Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to specific foods. It should only be used with caution by those with liver or gastrointestinal problems. It is necessary to consult a doctor and nutritionist beforehand.

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. In northern regions, they may be difficult to replace.

The diet includes three main meals - breakfast, lunch and dinner. You can eat something healthy: fruits, vegetables, nuts, seeds, berries, or unsweetened yogurt.

An important part of the Mediterranean food culture is healthy habits that have a positive effect on not only physical but also emotional health. For example, a love of family gatherings and cooking. Try it out

cooking with friends and relatives,
participation in culinary master classes and courses,
organizing themed dinners and parties.

Thus, pleasant emotions are added to the healthy food of the diet. Another important component of the Mediterranean lifestyle is physical activity. It is necessary to move at least 30 minutes a day: walking, dancing, climbing the stairs, doing housework. It's nice to spend the weekend outside and in good company.

The daily use of wine in the diet is beneficial for completely healthy people and only in very moderate amounts. As a rule of thumb, no more than 150ml of wine per day for women and no more than 200ml for men. Even if there are minimal risks, then the harm to health may be more noticeable than the benefit. If you have the slightest doubt, it is better to avoid alcohol altogether.

Remember, the Mediterranean diet is not a panacea either. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful for the prevention of cancer.