Secrets about the Mediterranean diet

What is the role of breakfast in the Mediterranean diet?
Secrets about the Mediterranean diet

We were recently given insight into the breakfast choices of Kirsten Jackson, a registered dietitian who follows the Mediterranean diet, known for its numerous health benefits. Jackson shared her preferred breakfast options for both busy and leisurely mornings. Her go-to choice is oatmeal, mixed with fruit, seeds, and peanut butter, which she favors 70% of the time.

The Mediterranean diet has long been recognized as one of the healthiest ways to eat, emphasizing the consumption of vegetables, legumes, seafood, olive oil, and moderate amounts of wine, while discouraging the intake of processed and fried foods, red meat, refined grains, added sugars, and saturated fats.

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Jackson explained that she follows the Mediterranean diet due to its research-backed benefits, which include reducing the risk of various health conditions such as type 2 diabetes, cancer, heart disease, and mental health disorders.

Kirsten Jackson adheres to the Mediterranean diet in the morning by typically opting for oatmeal, and on days with more flexibility, smoked salmon on seeded toast.

Her preferred breakfast choice is oatmeal, which she consumes 70% of the time. She tops the oats with thawed frozen fruit, seeds, and peanut butter, a combination that she admits being "obsessed" with.

Jackson explained that oats contain beta-glucan, a type of fiber that has been scientifically shown to reduce cholesterol levels and enhance insulin resistance. Additionally, oats contain prebiotics that nourish beneficial gut bacteria.

Oats are particularly beneficial for those with irritable bowel syndrome (IBS) as they are not high in FODMAPs, which aids in maintaining healthy bowel movements without experiencing bloating, according to Jackson. As an added benefit, whole oats are a more economical option compared to pre-made granola.

Kirsten Jackson adds frozen fruit to her oats for sweetness, stating that it is a more cost-effective option than fresh fruit and contains a higher concentration of micronutrients due to the freezing process preserving them.

When selecting fruit, Jackson favors brightly colored options like berries because they are high in polyphenols, which act as antioxidants and combat free radicals, which have links to inflammatory diseases such as cancer.

Seeds are an additional source of prebiotics to aid in the flourishing of gut bacteria and heart-healthy fats. Jackson purchases seeds and nuts in bulk to save on costs.

"Oatmeal is incredibly versatile, with options such as overnight oats or various toppings that can be adjusted to personal preference," Jackson shared. "I have even encountered savory options where pesto can be mixed in for those who prefer that flavor."

When Kirsten Jackson has a bit more time in the morning, she enjoys smoked salmon on seeded toast.

"Smoked salmon is an excellent source of omega-3 fatty acids, which provide several health benefits such as reducing the risk of heart disease, enhancing fertility, and even improving hair and nail health," Jackson shared. "However, smoked salmon can be expensive, so choosing smoked salmon trimmings can be a budget-friendly alternative."

To increase her intake of plant-based foods and improve her gut health, Jackson selects seeded, wholemeal toast over plain brown or white bread.

"Wholemeal bread is particularly beneficial because it utilizes the entire grain of wheat, resulting in a higher concentration of vitamins, minerals, and fiber than other bread types," she explained. "Research has linked wholemeal foods to a lower risk of diabetes, cancer, and heart disease."

 

Secrets about the Mediterranean diet

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