2021 is another year in which the Mediterranean diet has been named the best diet in the world. What makes it so healthy and how to follow it, or at least get the main benefits from it? Here, it is briefly explained.
The Mediterranean diet is based on all the traditional foods of this land and diet in the 60s of the last century. From Greece to Italy – just borrow from their traditional food culture and you won’t go wrong.
What makes it so healthy
Experts are still looking for the right answer, but it definitely involves healthy fats, monounsaturated – coming from olive oil and polyunsaturated – from fish and nuts. Also the consumption of many and varied vegetables, whole grains and legumes. This diet sharply limits red meat, and sugar comes mainly from fresh fruit. Let’s not forget the fresh Mediterranean spices, full of antioxidants.
What should we actually eat if we follow the Mediterranean diet?
Olive oil and olives. Tons of fresh vegetables and fruits are the basis of any dish. Nuts, legumes, whole grains. Fish and seafood 2-3 times a week, moderate chicken, eggs and dairy. What to limit – red meat, saturated fat, white flour and industrial sugar.
Here are 7 reasons to follow this diet
There are no strict rules
The diet does not have strict limits, so there are no real guidelines on how to follow this diet and its regime is not super strict. There are a lot of Mediterranean countries where people eat in a radically different way, but the trick is to grasp the basics of their cuisine and stick to them.
Extremely rich in antioxidants
The variety of fresh vegetables and fruits, as well as the use of many fresh green spices, make it rich in all these antioxidants , which are important to get daily, but rarely succeed. They are essential for nutrition and health, from which they derive many of the benefits of this diet.
You can eat fat
Olive oil is the main fat used to prepare meals and the amounts are more than generous. It is believed that one of the main health benefits of this diet comes from the fat used. Olive oil is rich mainly in unsaturated fats, and from the regular and rich consumption of fresh seafood included in the diet, we get the necessary amount of essential Omega-3 fats.
You can eat bread and pasta
This model includes the consumption of bread, rice and pasta. Of course, do not overdo the quantities and consume whole grain products.
In the Mediterranean diet is allowed a glass of red wine at dinner. Red wine contains resveratrol, which is said to have a number of health benefits, including for the heart. So cheers, but don’t overdo it 🙂
Warm friendly conversations
It is believed that a key element of this diet is the way people in this region communicate. Warm cordial relationships and long conversations around the table help us get the best out of our food. Another suspected useful element of the environment is the large sun, which charges us with the necessary dose of Vit. D.
The Mediterranean diet is indicated as extremely healthy and prevents the development of many diseases, but several benefits are explicitly proven by research. It is believed to be healthy for the heart, and can reduce the risk of developing Alzheimer’s and Parkinson’s. It can lower cholesterol and blood sugar levels and is generally healthy for the circulatory system. It is generally believed to prolong life.
In conclusion, and in my personal experience, there is no easier and more enjoyable diet to follow. It can be easily adapted to other diets, by reducing or excluding certain types of food – Pescarianism, for example, by excluding meat other than fish or dairy-free, if this is your dietary restriction that you should follow. You will still benefit from everything else included in this sunny and friendly diet.