January 13, 2021 by D.Fathia
Updated April 9, 2021
Mediterranean diet: your choice for a better life
2020 had been an exhausting, distressful year. The fear, the anguish, and the paralysis we all experienced facing a powerful unknown foe was paramount. On the eve of a new year, speculating for the future and meditating our past grievances we came to one single, essential acknowledgment: our health is the sole essential treasure that we need to preserve.
The quick pace of life, the stressful routines, tiresome tasks and other societal and environmental factors have been affecting our health significantly. Recent efforts focused on constructing and implementing a fully-fledged, encompassing plan for the end goal of preventing diseases and maintaining good health.
Diets are vital for such plans; food options must suit our bodily needs, respect health restrictions, and assist in safe life promotion. The Mediterranean diet has been on top of the list for years in a row.
What is the regimen?
This specific diet might not fit into one single definition. As the label suggests, it originates from countries bordering the Mediterranean Sea. Culinary practices and certain food options intertwined to give birth to a unique consumption practice. The diet consists mainly of vegetables, fruits, nuts, whole grains, and olive oil. Though it contains meat options, it’s more a typical vegetarian diet.
Food options in this diet are chosen according to their health benefits and nutritional values. Taste and flavor have to adapt. Nonetheless, this regimen is a true gastronomical pleasure; successive cultures have been adding to and perfecting this diet with original recipes and authentic, organic products.
U.S News and World Report ranked the Mediterranean diet the first regimen for perfect overall health and praised it for being on top of the best plant-based diets. This ranking remained solid for four years in a row. This choice has the potential to be Man’s best friend and keep offering endless blessings.
A panel of expert judges picked this diet for its tremendous health benefits and a myriad of positive effects. Are you curious to know everything about the diet and its health advantages? Keep scrolling down.
Is it healthy?
Back in the late nineteen fifties, Ancel Keys, physiologist at the University of Minnesota conducted a study to scrutinize the correlation between Mediterranean eating habits and low rates of coronary diseases. The publication of this study and consequent attention to eating habits led to the formal recognition of this diet.
Experts’ opinions encourage healthy eating habits and adherence to dieticians’ recommendations. Trending food options in the twenty-first century should better abide by general health concerns; food is not only temporary nourishment, it affects our very existence. The current pandemic, Covid 19, is a reminder of how helpless we are in the face of micro foes ravaging our cells. We should take good care of our bodies to be immune and resilient against such attacks.
Does it affect heart health
Mediterranean diet’s benefits for cardiovascular health have been the center of discussions for quite a while. This regimen includes all food options generally recommended for people with heart problems; olive oil provides heart-friendly monounsaturated fats which help lower bad cholesterol levels.
Studies have proved that a diet following the precepts of this regimen can significantly reduce the risk of heart strokes and related problems. Foods listed in the diet help lower blood pressure, protect cells from damage and provide essential antioxidants.
Is this regimen good for brain health?
A 2006 study by doctors from the University of Greece showed relevant effects of MedDiet on patients with Alzheimer's. This suggests positive effects on the brain, memory, and cognition.
The Neurology journal published a study in 2013, proving that adhering to a Mediterranean diet helped reduce problems of memory by 19 %.
The radiant hope fosters a belief of delaying the onset of certain conditions of cognitive impairment, dementia, and Alzheimer's.
Important advantages include improving memory and cognition functions, preventing cell damage, and helping in healthy aging.
Can you lose weight on a this diet?
Studies proved that people lost more weight on the Mediterranean diet than those trying a low on fats diet. One factor might be the consumption of nuts and natural sugars. Nuts are known to inhibit the feelings of hunger, thus preventing excessive food consumption. Whole grains, fruits, and vegetables also provide the necessary nutrients for the body and generate feelings of fullness for longer periods.
Unlike fast foods and heavy on calories products, this diet does not result in obesity and digestion problems.
Is it a good diet for diabetics?
Fruits and vegetables help patients with diabetes control their blood sugar levels thanks to their rich content of fiber.
One study showed that only 44 % of patients who adhered to the MedDiet required medical intervention in later years, compared to 70 % of patients following other diets. It has great potential to help diabetes patients control their disease without the use of drugs.
What is the perfect food list for this diet?
The focus is mainly on fresh fruits and vegetables, whole grains like wheat, beans…, nuts, olive oil, and especially extra virgin olive oil, and a low amount of dairy products, eggs, poultry, and fish.
Extra virgin olive oil is believed to add significant advantages to this diet. Non processed products are also highly valuable.
Herbs are part of the diet and herbal drinks have swept the grounds ranking first on the list of beverages.
Nuts are the optimal option for snacks instead of sweets and canned goods. Almonds, pistachios, pine nuts, and walnuts are among the top best nuts.
One particular aspect of this diet is the focus on homemade products and pantry items. Sundried tomatoes, olives, and fruits are joyfully consumed. Tunisian homemade harissa is one spicy, sweet condiment that has many health benefits thanks to its components, peppers, garlic, and herbs. It adds sensational flavor to your plates.
This diet is not a restricted set of predefined recipes; it is a rich regimen shifting from one country to another on the shores of the Mediterranean.
UNICCO named the diet Intangible Cultural Heritage of Humanity for its cultural importance and health benefits.
Following this diet grants you the discovery of delicious ethnic dishes and embarking on a journey of self-healing. it is also suitable for vegans and provides them with an endless variety of plates.
- * Ancel Benjamin Keys, born January 2, 1904 in Colorado Springs and died in Minneapolis on November 20, 2004, is an American scientist who has studied the influence of diet on health.
- Date / Place of birth: January 2, 1904, Colorado Springs, Colorado, United States
- Date of Death: November 20, 2004, Minneapolis, United States
- Wife: Margaret Keys (d. 1939–2004)
- Education: University of California, Scripps Institute of Oceanography, King's College
- Children: Henry Keys, Carrie D'Andrea, Martha McLain
- Source: Wikipedia