Is the Mediterranean diet a healthy diet?

25 October 2023

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

What is the essence of the Mediterranean diet?

It is not exactly a diet, but a food system that developed in the region near the Mediterranean Sea, a food culture, eating habits that are characteristic of Greeks, Italians, Spaniards and Moroccans. People began to talk about the benefits of the Mediterranean diet in the 1960s, when data emerged that deaths from cardiovascular disease in Greece, France, and Italy were significantly lower than in the United States and Northern Europe. Many experts believed that it was a difference in eating habits.

Only a few of the world's food systems are scientifically recognized as World Heritage:

mediterranean diet
food on the island of Okinawa,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, tables and strict rules and attention to food culture and local products. Let's find out how the Mediterranean diet is built and whether it is possible to repeat the effect of the diet in our country.

Foods to include in your diet

Typical diet foods:

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

Food avoidance

Eggs and meat are strictly limited on this diet. Cakes, bread and pasta are ideally made from whole grains. The best desserts are fruits, honey, nuts, not store-bought sweets with trans fats. Avoid anything that has been transported from the other side of the world for a long time and stored in the freezer. There is no need to consume less butter, fatty dairy products and cheese. More fresh vegetable salads with added protein.

The Mediterranean food culture is based on certain habits related to the lifestyle of the local population. These habits also affect health, including mental and emotional health:

spend a lot of time with your family
visit parents often
Refuse unhealthy and complex diet,
respect culinary traditions,
cook and eat together, often outside
Use local fresh 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 in the world, and Mediterranean people are renowned for their health and long, active lives.

Stellate fillet on the Mediterranean diet

Is it possible to lose weight on this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that their diet is the only guarantee of weight loss. 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 home-cooked meals from fresh ingredients helps control and maintain weight. Separately, scientists noted the benefits 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.

For a noticeable result, it will take at least 5-6 months. But weight loss will happen comfortably and imperceptibly, without suffering, hunger, sudden weight gain and failure, 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 did not show great results. It is impossible to say anything about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from a stroke, in some cases it reduces the content of "bad" cholesterol in the blood, but only by 10%, which is insignificant compared to the effect of drugs.

Myth 2: You should drink wine every day

Regular consumption of wine, especially red wine, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a cup a day, and in some studies even less, up to 15 grams. And this applies only to completely healthy people without any 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 potentially does more harm than good.

Nutritionists also advise us not to forget about 5-6 divided meals a day: the Mediterranean region has a different rhythm with a late and meager breakfast, a siesta break in the afternoon and a rich late dinner.

Myth 3: You must eat regional products

Many of the benefits of the Mediterranean diet come from the foods of a particular region:

Olive oil and seafood are rich in healthy fats,
Avoiding the sugar and high fiber content of vegetables and fruits is good for the gastrointestinal tract.
Whole grains have anti-inflammatory effects and keep energy levels high throughout the day.

Unfortunately, we live far away and receive all the same products far from the original, damaged in transit, reworked, etc. Sh. Although our climatic conditions are different, some Mediterranean products can actually be replaced by more familiar and accessible products, simply by adjusting the diet for our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal as a whole grain, kefir and yogurtinstead ofWhite cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And be sure to eat more seasonal berries, vegetables and fruits.

A 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 helps maintain lightness, tone, good mood and good health, increases performance and elevates your mood. You can choose the calorie content you want or order a gluten and lactose free option.

The benefits of the Mediterranean diet

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

mental health,
mental health of the elderly,
Prevention of cancer problems.

A traditional Mediterranean diet reduces the risk of depression, especially when compared to a diet high in fat and carbohydrates. The risk is 33 percent lower than for those who prefer fatty, sweet foods and fast food. According to one version, this is due to how the microflora in our intestines affects the whole body and especially the brain.

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 may simply be confounding cause and effect: people in a bad mood are more likely to eat poorly and eat more sweets; Maybe the depression is the main thing, not the nutrition.

Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that those who eat this type of diet are 15-35 percent less likely to develop senile dementia and Alzheimer's disease.

Finally, limiting sugar and red meat in the diet reduces the risk of cancer. Research conducted over the past 10 years has shown that the region's food is rich in beneficial substances with anti-inflammatory and antioxidant effects that slow down the development of cancer 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 smoothly and slowly, without harmful or dangerous side effects.

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

And the harm, as in any other diet, is associated with a lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the product is the freshest.

Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to specific foods. It should be tried with caution only by those with liver or gastrointestinal disorders. It is necessary to consult a doctor and a 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 can be difficult to find replacements in northern regions.

The diet includes three main meals - breakfast, lunch and dinner. You can eat something harmless: fruits, vegetables, nuts, seeds, berries or yogurt without sweet additives.

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

cook with friends and relatives
attend cooking master classes and courses,
Organize themed dinners and parties.

In this way, pleasant emotions will be added to the healthy food of the diet. Another important component of the Mediterranean lifestyle is physical activity. You should exercise at least 30 minutes a day: walking, dancing, climbing stairs, doing homework. Weekends are best spent outdoors and in good company.

Daily consumption of wine during diet can only be done by completely healthy people and in very moderate quantities. As a general rule, it is safe to drink no more than 150 ml of wine per day for women, and no more than 200 ml for men. If there is even a minimal risk, the harm to health may be more noticeable than the benefit. If in doubt, it's best to avoid alcohol altogether.

Remember, even the Mediterranean diet is not a panacea. 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 cancer prevention.