The Mediterranean Diet was not developed by researchers in scientific laboratories.
This nutritional program has evolved over the centuries and is the legacy of various cultures and civilizations. And these are not just nice words. In 2013, UNESCO declared the Mediterranean Diet an Intangible Cultural Heritage of Humanity. In addition, the UN acknowledged that this diet, no matter how strange it sounds, was critically endangered.
What is the Mediterranean Diet?
Many now probably remembered crispy French baguettes with cheese, Italian pizza, pasta, wine and were a little baffled. Somehow these products do not fit what we are used to from healthy eating. In addition, it's hard to imagine that such a rich diet could be useful in preventing heart disease, cancer, diabetes, and even weight loss.
I have to admit that such amazement is nothing surprising. Indeed, every year the traditional Mediterranean diet (actually the food system that UNESCO took under its wing) has less and less in common with the diet of the modern inhabitants of the Mediterranean. This diet is based on the nutritional principles observed by the grandparents of modern Italians and their neighbors. The diet of the Mediterranean population has also come under the influence of globalization over the past 50 years.
What the diet consists of
Originally, the Mediterranean diet was a set of foods that the poor in the region could afford. That is, these are foods that people can collect in their gardens, fish in the sea, and use it to make inexpensive nutritious dishes.
The traditional Mediterranean diet consists of the following food groups:
- vegetable food (fruits, vegetables);
- Wholemeal bread, cereals;
- Olive oil;
- Fish and seafood.
Cereals and bread
Approximately 55-60% of the total energy value of the diet is provided by foods in this group. Grain has always been an important part of the diet of the Mediterranean people. In your diet, these foods are the main sources of carbohydrates as well as many vitamins and minerals. In the most ancient times, under the influence of Egypt, wheat made its way into the Mediterranean and became one of the main crops. A little later, the diet was expanded to include rice and corn. But traditionally wheat and barley were on the menu, oats were mainly used as animal feed. Thanks to the cereal dishes, the Mediterranean diet is good for the nervous system, heart, blood vessels and digestive organs.
olive oil
This product is considered the trademark of the Mediterranean diet. It is the main source of healthy fats, vitamins A and E, oleic acid, and phenolic compounds. It is the olive oil that makes this diet unique and so beneficial to the body. Scientific research confirms that regular consumption of the product effectively protects against heart disease, senile dementia, olive oil serves as a natural antibiotic and anti-inflammatory agent. In addition, this product makes the Mediterranean diet healthy for the skin and internal organs.
Vegetables and legumes
Vegetables and Legumes Another important part of this ancient food system is vegetables. They serve as an excellent source of fiber, a large amount of vitamins, micro and macro elements, essential oils and phyto components. And legumes, which have been grown in the region since ancient times, are a store for vegetable protein.
The presence of a large number of vegetables makes the diet useful for absolutely all organs and systems of the human body. Many of the traditional Mediterranean fruits have pronounced medicinal properties. This category of products is useful for losing weight, lowering cholesterol, regulating the digestive system, maintaining healthy intestinal flora, and improving the heart system. Vegetables rich in minerals and vitamins prevent anemia, strengthen the immune system and have antibiotic, antiviral and cancer-inhibiting properties.
Fruit and honey
The mild Mediterranean climate enables a wide variety of fruits to be grown in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular with the inhabitants of the sea. Researchers suspect that the Mediterranean tradition of ending every meal with a fruit dessert has Greek roots. Another useful delicacy for the residents of the area is honey. This nutrient store was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean it is consumed in small portions and not daily.
Wine and grapes
Red wine is one of the ingredients by which the traditional Mediterranean diet is recognized. The residents of the region loved and regularly consumed wine rich in phyto-components. And as the results of modern research confirm, this product in moderate servings is beneficial for the heart system, the immune system, as well as for the prevention of anemia and cancer. Incidentally, wine was used differently in the Mediterranean region in ancient times than it is today. It used to be the custom to dilute this divine drink with water and add honey and spices.
Today it is allowed to drink 1-2 glasses a day.
fish and seafood
Fish, seafood and algae have always been staple foods for coastal residents. They have served people as a source of iodine, vitamin D, healthy fats and proteins for centuries. In the past, however, mainly fresh fish was used, today it is increasingly being replaced by less useful canned and semi-finished products from food.
Meat in the Mediterranean diet
The Mediterranean Diet is not a diet where meat is the main source of protein. Products from this category don't often appear on the menu when they do. Red meat was typically very rarely consumed in the Mediterranean, usually in the form of traditional ham. Beside him sometimes a dietary lean bird appeared on the tables.
Health benefits
The true Mediterranean food system is based on the food traditions of 13 countries on the coast of the sea. This food system has been followed for centuries in Italy, Greece, Spain, southern France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But it wasn't until the 1960s that researchers drew attention to the fact that the inhabitants of the Mediterranean basin were less likely to suffer from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As it turned out, the reason for this phenomenon lies in the special diet of the local population. From the second half of the 20th century, researchers from around the world began to study more seriously the characteristics of this nutritional system and its effects on the human body.
The traditional Mediterranean diet consists of large amounts of fresh fruit, fish, olive oil, which, when combined with physical activity, have a positive effect on health.
Prevents cardiovascular diseases
The renouncement of red meat in favor of seafood, the use of olive oil, lots of fresh vegetables, fruits and a little red wine made the Mediterranean diet incredibly healthy for the heart and blood vessels. Observing this nutritional system can prevent high blood pressure, atherosclerosis, lower bad cholesterol and raise good cholesterol, prevent excessive blood clots, as well as prevent atherosclerosis from developing. In addition, a diet based on the Mediterranean system improves blood circulation and strengthens blood vessels.
Supports energy
Many people pay attention to the fact that Mediterranean retirees are handsome in their old age and lead very active lifestyles. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in a wide variety of nutrients that serve as a good source of energy and also support muscle tone.
Increases life expectancy
This benefit is closely related to another dietary benefit - the ability to reduce the risk of heart disease and cancer. Research confirms that those who follow the Mediterranean Nutrition Program are 20% less likely to experience sudden death.
Prevents Alzheimer's and degenerative diseases
This nutritional system helps improve the cognitive functions of the brain, reduces the risk of developing multiple sclerosis, Parkinson's, senile dementia and Alzheimer's. Researchers attribute this to consumption of large amounts of olive oil and nuts, which have pronounced antioxidant properties, improve blood flow to the brain, and improve its function. In addition, the Mediterranean diet has neuroprotective properties, making it an effective defense against strokes, peripheral neuropathy, and impaired brain functions.
This nutritional system is considered to be very beneficial for people in old age as well as for people with low stress tolerance.
Protects against respiratory diseases
Recently, researchers have been finding increasing evidence that the Mediterranean diet is a great way to boost the immune system and protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers, as a special range of foods prevents chronic obstructive pulmonary disease (COPD).
Reduces the risk of cancer
This is one of the most famous benefits of the Mediterranean diet. Scientific evidence suggests that taking this diet can prevent some types of cancer, including stomach, colon, and breast cancers.
Protects against diabetes
The dominance of high fiber vegetables in the diet makes them beneficial for diabetes prevention. Fiber helps regulate blood sugar levels. In addition, diets according to this scheme are beneficial for people who already have diabetes, as it lowers cholesterol levels, improves blood circulation and prevents capillary fragility.
Other beneficial properties:
- improves thyroid function;
- regulates metabolic processes;
- prevents rickets in children and osteoporosis in adults;
- improves bone mineralization.
Can you lose weight with this diet?
Studies show that people who eat a Mediterranean diet and also do sports have no problems with being overweight. And all because this system is based on the principles of proper and healthy nutrition.
The basic rules of the Mediterranean diet are to eat fractionated and small portions. The main focus is on high fiber plant foods and proteins that are beneficial for both fat burning and muscle building. Most Mediterranean recipes are a healthy mix of meat and plant-based foods and contain a minimum of harmful additives and sugar. Another benefit of this nutritional system is that you can drink plenty of fluids. After a diet, you need to drink at least 6 glasses of pure, still water a day. And water, as you know, is the best helper for weight loss and cleansing the body of toxins.
Nutritionists have developed more stringent weight loss diets based on the Mediterranean diet. For example, there is the three soup diet, the essence of which is to have one of the traditional Mediterranean diet soups for lunch and dinner for a specific time (from a week to 21 days): gazpacho, minestrone or pesto. In addition to soups, while losing weight, you can add fish, low-fat cottage cheese, poultry and many vegetables to the menu. And I have to say that the reviews of this diet are all positive.
Facts and Myths About the Mediterranean Diet
Many people know that the Mediterranean diet is good for health. But besides truthful information, there are many myths about it.
Myth 1: A Mediterranean diet is expensive
In fact, following the nutritional principles of a true Mediterranean diet isn't as expensive as some people think. In addition, this diet was originally a series of foods from the diets of the Italian poor. For a modern person it is enough to bring his diet closer to the Mediterranean diet, for example, to include dishes made from beans or lentils, which serve as a vegetable source of protein, as well as a focus on vegetables and whole grain products. And, by the way, these products are significantly cheaper than many of the unhealthy, but so beloved, semi-finished products.
Myth 2: Red wine is healthy in any amount.
In reality, only moderate consumption of red wine is beneficial. And experts have long since established what "moderate" means. For women this is one glass of wine a day, for men a maximum of two. Only without exceeding these norms can one count on the beneficial effects of red wine on the body, especially on the cardiovascular system.
Myth 3: A large portion of spaghetti and lots of bread is the Mediterranean diet.
In fact, it is very difficult to find an Italian who consumes huge amounts of pasta. A traditional serving of spaghetti or other pasta is 55-60 g, and an 80 g serving is already considered very large. This amount of pasta on the plate takes up very little space. True followers of the Mediterranean diet take up most of the plate with fresh vegetables, salads, fish or dietary meat.
They also rarely eat more than a slice of bread and also opt for a whole grain product.
Myth 4: The Mediterranean diet consists of just a number of foods.
The Mediterranean people take the choice of food very seriously. You carefully consider the menu for the week. And very few of them eat the finished dish so quickly or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important thing. Adhering to the Mediterranean diet involves not only using a specific list of foods, but also following a particular lifestyle, of which high physical activity is an important part.
Myth 5: All vegetable oils are equally good.
Vegetable fats are in many cases healthier than animal fats. But in this category there are products that are more and less useful. The Mediterranean diet is best carried out with extra virgin olive oil or cold-pressed peanut oil. Both products contain monounsaturated fatty acids, which are known for a wide variety of health benefits. It is best to add olive oil to salads and not expose it to heat. And for frying, it is better to take other types, including peanut, sunflower, corn, rapeseed, cottonseed, thistle.
How to make your diet Mediterranean
You should never suddenly switch to a new power system. This advice does not lose its relevance in the Mediterranean diet. So that the body can perceive the transition to a new menu painlessly, nutritionists advise following several rules.
Eat more vegetables. Before the body is completely switched to Mediterranean food, it is advisable to gradually acclimate it to the use of a large amount of vegetables. The easiest thing to do is to replace your usual snacks with salads. For example, instead of sandwiches during the day, you can make a healthier salad with tomatoes, feta and a little olive oil.
In addition to salads, it is important to include more vegetable soups in the diet.
Don't skip breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet requires the right breakfast. That said, the first meal should consist of foods rich in fiber. The best choices are fruits and whole grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, then it is better to use whole grain bread.
Seafood twice a week. And that's one of the cardiologists' favorite tips. After all, sea fish and shellfish contain large amounts of omega-3 fatty acids, which are essential for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - the type of fish does not matter, the main thing is that it is seafood. In addition to her, it would be nice to pamper the body with shellfish, which also contains a large amount of useful components.
A day of vegetarianism. This is another trick to train your body to eat like a real Mediterranean. Once a week, animal products should be completely excluded from the diet. Instead, eat beans, grains, and lots of vegetables. When the body gets used to this regime, you can add another vegetarian day. For red meat, consumption should ideally be reduced to 450g per month and chicken is allowed to be around 1kg in 30 days.
Eat the Right Fats. The right fats from the point of view of nutritionists and followers of the Mediterranean diet are olive oil, olives, avocados, nuts, seeds. From these foods the body gets all the fatty acids it needs and avoids harmful saturated fats. The body should gradually get used to olive oil and replace it with other more familiar vegetable fats.
Don't forget about dairy products. Dairy products contain some substances that the body cannot absorb from other foods. The Mediterranean diet doesn't exclude cheeses as the most useful food system (think at least of France with its amazing blue cheeses or Italy with its mozzarella or parmesan), yogurt (the most popular Greek ones) and other fermented dairy products. But neither should they be abused. A glass of yoghurt or milk and about 30 grams of cheese per day are considered health-promoting.
And for dessert - fruit. Ice cream, cakes with fat cream, baked goods - all of this is forbidden. Instead of these unhealthy desserts, lean, healthy Mediterranean residents choose strawberries, fresh figs, grapes, apples, and other goodies.
How to put together the right menu
Mediterranean cuisine is unique in that it is both very healthy and incredibly tasty. This is the case when we eat delicacies and lose weight at the same time, strengthen our health and improve our appearance.
Recommended daily portions of food:
- vegetables - 100 g of leafy greens and 50 g of others;
- potatoes - 100 g;
- Legumes - 100 g;
- nuts - 30 g;
- fruit - 1 apple, 1 banana, 1 orange, 200 g of melon or watermelon, 30 g of grapes (your choice);
- fish (or lean meat) - 60 g;
- cereals - 50-60 g of pasta or rice, 25 g of bread;
- dairy products - 1 glass of milk or yogurt, 30 g of cheese;
- eggs - 1 piece;
- Wine - 125 ml of dry red wine.
Example menu for a week in the table
| Monday | |
| breakfast | A glass of milk, bread with olive oil and a few slices of cheese, an apple |
| dinner | Rocket salad, beet soup, spinach potatoes, baked mackerel, fruit |
| snack | Wholemeal bread slice with apricot jam |
| dinner | Omelette with asparagus, medlar |
| Tuesday | |
| breakfast | Hercules with Greek yogurt and strawberries, mint tea |
| dinner | Tomato salad, roast chicken, chickpeas with spinach, kaki jelly |
| snack | pear |
| dinner | Escalivada, a slice of wholemeal bread with tomatoes, tuna with goat cheese, 2-3 apricots |
| Wednesday | |
| breakfast | A glass of milk, a few slices of cheese, wholemeal bread, a peach |
| dinner | Gazpacho, omelette, fruit |
| snack | Cottage cheese with walnuts and honey |
| dinner | Broccoli omelette, zucchini puree, grapes |
| Thursday | |
| breakfast | 100 ml orange juice, muesli, a glass of milk or herbal tea |
| dinner | Couscous, braised mushrooms with garlic, sardines, baked apple |
| snack | Horchata |
| dinner | Hummus, monkfish with almonds, 2-3 plums |
| Friday | |
| breakfast | Carrot and apple juice, milk pudding |
| dinner | Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit |
| snack | Bread with cheese, a handful of cherries |
| dinner | Artichoke omelette, peach |
| Saturday | |
| breakfast | Wholemeal bread slice, tomato, mozzarella |
| dinner | Baked lamb, lettuce, rice, grapefruit |
| snack | fruit salad |
| dinner | Whole grain bread, cheese with nuts, papaya |
| Sunday | |
| breakfast | Muesli, Greek yogurt, apple juice |
| dinner | Tomato soup, fried salmon with sour cream sauce, lettuce, rice |
| snack | Low-fat cheese, a slice of bread |
| dinner | Lentils with vegetables, mint tea |
Canned olives, baked artichokes, stuffed eggplants, braised asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, and many seafood dishes. All of this and many other dishes are Mediterranean food. Due to the huge list of foods allowed in the diet, creating original menus for a week or more is not at all difficult. However, it is important to remember that your daily meal plan should consist of 4-5 meals.
The Mediterranean diet is not just a set of foods, it is a lifestyle that will allow you to greatly improve your health, shed extra pounds, and become a connoisseur of healthy and tasty foods. Many celebrities base their nutritional systems on the Mediterranean diet. They say celebrity beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping in shape for years using this nutritional system.