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 beneficial for the heart and blood vessels as many think. Let's understand the subtleties.

What is the essence of the Mediterranean diet?

It is not exactly a diet, but rather a food system that developed in the region near the Mediterranean, a food culture, eating habits characteristic of the Greeks, Italians, Spaniards and Moroccans. People began talking about the benefits of the Mediterranean diet in the 1960s, when data emerged that mortality from cardiovascular disease in Greece, France and Italy was significantly lower than in the United States and Italy. North Europe. Many experts thought it was differences in eating habits.

Only a few global food systems are scientifically recognized as world heritage:

Mediterranean diet,
food on Okinawa island,
Scandinavian fashion.

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

Foods to include in your diet

Typical diet foods:

olive oil;
Olives;
Hummus;
fresh vegetables, berries and fruits;
natural yogurt and cheese;
garlic, onion;
Fish and seafood;
green vegetables - thyme, rosemary, oregano, basil;
white bread, pasta;
Red wine.

Foods to avoid

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

Mediterranean culinary culture is based on certain habits linked to the lifestyle of local inhabitants. These habits also affect health, particularly mental and emotional:

spend a lot of time with family,
visit parents often,
give up unhealthy and complex diets,
respect culinary traditions,
cooking and eating together, often outside,
use fresh local products 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.

sterlet fillet on the Mediterranean diet

Is it possible to lose weight on this diet?

The inhabitants of the Mediterranean basin do not always maintain a slender figure, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra pounds will have to reduce the amount of fat. At the same time, a diet based on foods prepared at home from fresh ingredients helps control and maintain weight. Separately, scientists noted the advantages 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. weight.

For visible results, it will take at least 5 to 6 months. But weight loss will take place comfortably and unnoticed, without suffering, without hunger, without surges and sudden weight loss, and the lost pounds will not return.

Myths about the Mediterranean diet

Myth 1: good for the heart

A recent review of the results of 30 studies on the effect of the Mediterranean diet on heart attack and stroke risks did not show exceptional results. It is impossible to say anything specific 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 others it reducesthe content of "bad" cholesterol in the blood, but only 10%, which is not very significant compared to the effect of medications.

Myth 2: You must drink wine every day

Regular consumption of wine, particularly red, constitutes an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass per day, and in some studies even less, up to 15 grams. And this only applies to people who are completely healthy and without any chronic diseases. Regardless, the cult of wine is one of the most controversial aspects of the popular diet, and belief in its miraculous powers could potentially do more harm than good.

Nutritionists also advise not to forget the benefits of fractional meals 5-6 times a day: the Mediterranean region is characterized more by a different rhythm with a late and lean breakfast, a break for an afternoon nap anda hearty late dinner.

Myth 3: You have to eat regional products

The great benefits of the Mediterranean diet come from foods from a specific region:

olive oil and seafood are rich in healthy fats,
avoiding sugar and a large amount of fiber in vegetables and fruits are good for the gastrointestinal tract,
Whole grains have an anti-inflammatory effect and keep your energy levels high all day long.

Unfortunately, we live far away and receive all the same products in far from original form, damaged during transportation, processed, etc. Although our climatic conditions are different, some Mediterranean products can actually be replaced with more familiar and affordable ones, simply by adapting the diet to our region: cod, mackerel or herring, buckwheat, pearl barley, oatmealin the form of whole grains, kefir and yogurt instead of yogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterol and vitamin E than olive oil. And be sure to eat more seasonal berries, vegetables and fruits.

The 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 and balanced diet helps maintain slimness, tone, good mood and good health, increases performance and boosts morale. You can choose the desired calorie content or order a gluten- and lactose-free option.

Benefits of the Mediterranean Diet

The secret to a healthy diet isn't just about balancing 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.

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

Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect the neurotransmitters responsible for regulating mood. On the other hand, the studies themselves may simply confuse cause and effect: people in a bad mood are indeed more likely to eat poorly and eat more sweets; maybe depression is primary and not nutrition.

Other benefits: The Mediterranean diet has shown good results for the mental health of older people. American and British gerontologists have found that followers of this type of diet are 15 to 35% less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.

Finally, limiting sugars and red meat in the diet reduces the risk of cancer. A review of research conducted over the past decade found that foods from the region are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow the development of cancer cells.

Disadvantages and Disadvantages 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 gently and slowly, without harmful or dangerous side effects.

Perhaps the only drawback of the diet is the high cost of quality products. Furthermore, 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 linked to the lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the freshest products are used.

Furthermore, there are no contraindications to the Mediterranean diet, apart from intolerances to certain foods. It should be tried with caution only by those who suffer from liver or gastrointestinal diseases. It is necessary to consult your doctor and nutritionist beforehand.

Tips for Creating a Mediterranean Diet

The Mediterranean diet is one of the healthiest dietary systems in the world. But don’t forget that one of its secrets lies in healthy local products. It may be difficult to find replacements in northern areas.

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

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

cooking with friends and relatives,
attend master classes and culinary courses,
organize themed dinners and evenings.

In this way, pleasant emotions will be added to the healthy diet of the diet. Another essential component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walk, dance, climb the stairs, do housework. It is best to spend weekends outdoors and in good company.

Daily consumption of wine as part of a diet can only benefit people in perfect health and in very moderate quantities. As a general rule, no more than 150 ml of wine per day is safe for women and no more than 200 ml for men. Even if the risks are minimal, the health harms may be more noticeable than the benefits. When in doubt, it is best to avoid alcohol altogether.

Remember that 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 risk of developing dementia, and is useful in preventing cancer.