What is the Mediterranean Diet?
The Mediterranean diet refers to the dietary habits of individuals residing along the Mediterranean coast, encompassing countries such as Italy, Spain, southern France, and Greece.
This dietary approach prioritizes consumption of whole foods such as vegetables, fruits, and legumes, while minimizing the intake of ultra-processed and convenience foods.
Numerous health benefits have been linked to the Mediterranean diet, ranging from decreased risk of heart disease to promotion of healthy body weight.
Continue reading to discover more about the Mediterranean diet, including its potential advantages, recommended foods, foods to avoid, and strategies for adopting this eating pattern to enhance overall wellness.
How to Adopt the Mediterranean Diet
While the term "Mediterranean diet" encompasses various dietary habits across the Mediterranean region, most Mediterranean-style diets prioritize the consumption of plant-based foods, such as vegetables, legumes, grains, and nuts.
The contemporary Mediterranean diet, which is commonly recommended for improving health, is based on the eating patterns of individuals in the Mediterranean region prior to the large-scale commercialization of food products. These individuals consumed what was locally available to them, resulting in a diet that was more seasonal in nature.
The traditional Mediterranean diet relied heavily on locally-sourced, whole foods that were nutrient-dense, and limited in ultra-processed products.
Foods to Include in the Mediterranean Diet
The Mediterranean diet emphasizes the consumption of the following foods:
- Vegetables: such as greens, zucchini, squash, asparagus, and more.
- Fruits: including apples, berries, citrus fruits, figs, and other seasonal fruits.
- Grains: such as millet, barley, farro, buckwheat, and more.
- Legumes: including lentils, chickpeas, white beans, and other varieties.
- Nuts and seeds: such as almonds, pumpkin seeds, pistachios, walnuts, and more.
- Seafood and poultry: such as fish, mussels, shrimp, chicken breast, and other lean proteins.
- Herbs and spices: including rosemary, basil, black pepper, garlic, cinnamon, and other flavorings.
- Olive oil is the primary source of fat in the Mediterranean diet. This is due to its abundance and availability in many Mediterranean countries.
Other foods such as dairy, meat, and eggs are consumed in moderation. Additionally, those following the Mediterranean diet may enjoy low-to-moderate amounts of wine, primarily red wine.
Foods to Restrict on the Mediterranean Diet
As the Mediterranean diet is more of an eating pattern than a strict diet, there are no foods that are strictly prohibited. However, to align with the traditional Mediterranean diet that emphasized whole, nutrient-dense foods, it's best to limit the following foods and drinks:
- Ultra-processed foods: including candy, fast food, ultra-processed snack foods, and other heavily processed products.
- Processed meats: such as bacon, lunch meats, hot dogs, and other highly processed meat products.
- Added sugar and sugary foods: such as soda, energy drinks, cakes, cookies, and other sweets.
- Refined grains: it's recommended to prioritize whole grains over refined grains and processed grain products.
Advantages of the Mediterranean Diet
Numerous studies over the past few decades have linked the Mediterranean diet with numerous health benefits, including reduced risk of chronic diseases and healthy body weight maintenance.
The high content of anti-inflammatory and antioxidant compounds in the Mediterranean diet, as well as its ability to regulate body weight, are believed to be the main reasons behind its significant health benefits. Nutrients found in Mediterranean foods assist in reducing inflammation, shielding against cellular damage, and promoting satiety, all of which contribute to overall health.
Potential Risks of the Mediterranean Diet As a balanced and nutrient-dense eating pattern that does not restrict any particular food groups, the Mediterranean diet is not associated with any health risks.
Furthermore, the Mediterranean diet can be customized to suit various dietary preferences, including vegetarian and vegan diets.
However, plant-based Mediterranean diets may be deficient in several essential nutrients, such as iron, zinc, B12, and iodine. Thus, individuals following such diets should plan their meals carefully to ensure adequate nutrition and consider supplementing their diet with nutrients that may be low.
Additionally, although wine is a component of many traditional Mediterranean diets, increasing alcohol intake is not necessary to follow this eating pattern. While low-to-moderate alcohol consumption is generally not harmful, excessive alcohol consumption, even red wine, can have adverse health effects.
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