Not a diet with a specific set of restrictions and rules, the Mediterranean diet is an eating style based on the typical traditional food patterns of countries bordering the Mediterranean Sea in the 1960s.
This eating pattern encouraged the consumption of fresh, seasonal, and local foods while also placing great focus on taking pleasure in food and enjoying meals with others. Although a period of rest followed mealtimes, it was part of a fairly active lifestyle. The people of several nations of the Mediterranean region enjoyed some of the longest in life expectancy of the world, especially on the island of Sardinia.
These days, with our busy lifestyles, many of us are able to enjoy our local versions of the Mediterranean diet only during holidays and weekends. Yet, this way of eating – one of the most researched diets – is so beneficial to our health that it’s definitely worthwhile to try and eat “grandma’s style” whenever possible. In the long-term, it’s one of the easiest – and healthiest – dietary patterns to follow.
Characteristics of the Mediterranean diet:
- Balanced caloric intake
- High consumption of fruits and vegetables – especially leafy green, legumes (chickpeas, lentils, freekeh), and whole grains
- Higher consumption of monounsaturated fat (olive oil) than saturated fat
- Moderate intake of nuts, seeds, fish, and other seafood
- Low intake of meats and milk and low-to-moderate intake of poultry, eggs, cheese, and yogurt whereby cow milk was rarely used, and cheese and yogurt made with sheep’s and goat’s milk were eaten daily in moderate amounts
- High consumption of herbs and spices, including garlic
Health benefits of the Mediterranean diet
Prevents heart disease and stroke
High in antioxidants and omega 3-, the diet is considered one of the most heart-healthy ways of eating and has been linked to a decreased risk of heart disease and stroke.
Aids in fighting cancer
The antioxidants, (plant-based) phytochemicals, and dietary fibers provided by this eating style play an important role in preventing diet-related cancers and possibly some other cancers.
Protects cognitive health
The diet’s healthy fats and high levels of antioxidants protect against some of the damage to brain cells associated with Alzheimer’s disease and may reduce the risk of other types of cognitive decline, such as dementia, in old age.
Prevents type-2 diabetes
A 2014 study concluded that adopting a Mediterranean diet may help prevent type 2 diabetes and that a lower carbohydrate, Mediterranean-style diet seems to reduce blood sugar levels in diabetes patients.
Helps manage weight
Following the Mediterranean dietary pattern, according to this study, is linked to lower obesity rates in both men and women. This may be because the diet is high in antioxidants and provides anti-inflammatory properties, while it’s also packed with fiber, a nutrient that helps keep you feeling full.
Promotes longevity
The Mediterranean dietary pattern has been shown to prevent or reduce risks of many chronic debilitating diseases, and, according to research published in the British Journal Of Nutrition, adhering to the diet can reduce your risk of all-cause death by up to 25 percent.
Steps to begin moving toward a Mediterranean-style diet
- Increase the amounts and variety of fruits and vegetables that you typically consume in daily meals.
- Have more meals with a variety of protein-rich legumes playing a central role or add them to soups and salads.
- Increase your intake of seeds by adding them to salads, soups, or eating them raw (flaxseeds, chia seeds, hemp seeds, sesame seeds, pumpkin seeds, and sunflower seeds).
- Consume more whole-grain foods, such as oatmeal, brown rice, barley, buckwheat, bulgur, quinoa, rye, and foods made with whole-grain flours.
- Substitute olive oil, especially virgin and extra-virgin types, for other less-healthy types of oil and make it as the principal fat in your diet.
- Include more fish, especially fatty fish rich in omega-3 fatty acids (salmon, sardine, and cod), and reduce the intake of red meats and processed meat products.
- Use a variety of legumes such as lentils, black beans, kidney beans, chickpeas, and freekeh to boost protein and dietary fiber intake.
- Consume more garlic, onions, and other herbs and spices to take advantage of their potential health benefits in the treatment and prevention of many chronic diseases.
- Cook foods in a healthy way by steaming, roasting, baking, or stir-frying them.
- Drink more water and other unsweetened beverages such as flavored seltzers. Limit fruit juice and eat whole fruits instead.
- Avoid fast foods and other processed foods and emphasize on fresh, seasonal, and locally grown foods whenever possible.
Going back to our roots and enjoying fresh, seasonal, local food with friends and family members, – with the occasional post-meal nap and a moderately active lifestyle – is a fairly easy and most enjoyable way for us to achieve the goals many of us share: better health, more enjoyment of daily activities such as mealtimes, and greater life expectancy.
