The Mediterranean diet was not developed by researchers in scientific laboratories.
This nutrition program has evolved over the centuries and is the legacy of different cultures and civilizations. And these are not just fine words. In 2013, UNESCO listed the Mediterranean diet as an intangible cultural heritage of humanity. Moreover, the UN has admitted that, strange as it may sound, this regime is on the verge of extinction.
What is the Mediterranean diet
Probably many now remembered the crispy French baguettes with cheese, Italian pizza, pasta, wine and were a little taken aback. Somehow, these products are not what we are used to hearing about healthy eating. In addition, it is difficult to imagine that such a rich diet could be used in the prevention of heart disease, cancer, diabetes, and even be useful for weight loss.
I must admit that there is nothing surprising in such wonder. In fact, the traditional Mediterranean diet (in fact the nutrition system that UNESCO has taken under its wing) has less and less in common with the way modern inhabitants of the Mediterranean region eat. This diet is based on the principles of nutrition observed by the grandparents of modern Italians and their neighbors. In the last 50 years, the diet of the inhabitants of the Mediterranean has also fallen under the influence of globalization.
What is the diet
Originally, the Mediterranean diet was a set of foods that the poor living in the region could afford. That is, it is food that people could collect from their gardens, fish from the sea, and cook inexpensive nutritious dishes from it.
The traditional Mediterranean diet consists of the following food groups:
- vegetable foods (fruits, vegetables);
- whole grain bread, cereals;
- olive oil;
- Fish and seafood.
Cereals and bread
About 55-60% of the total energy value of the diet is provided by foods in this group. Historically, cereals have been an important part of the diet of the inhabitants of the Mediterranean. In their diet, these foods are the main sources of carbohydrates, as well as many vitamins and minerals. In ancient times, under the influence of Egypt, wheat arrived in the Mediterranean and became one of the main crops. A little later, the diet was expanded with rice and corn. But traditionally wheat and barley were on the menu, and oats were mainly used for animal feed. Thanks to cereal dishes, the Mediterranean diet is beneficial for the nervous system, heart, blood vessels and digestive organs.
Olive oil
This product is considered the hallmark of the Mediterranean diet. It is the main source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. It is olive oil that makes this diet unique and so beneficial for 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 Vegetables are another important part of this ancient food system. They are an excellent source of fiber, an enormous amount of vitamins, micro- and macro-elements, essential oils and phytocomponents. And legumes, which have been cultivated in the region since ancient times, are a reservoir of 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 traditional Mediterranean fruits have pronounced medicinal properties. This category of products is useful for weight loss, lowering cholesterol, regulating the digestive system, maintaining healthy intestinal microflora, and improving the heart system. Vegetables rich in minerals and vitamins prevent anemia, strengthen the immune system, have antibiotic, antiviral and anticancer properties.
Fruit and honey
The mild Mediterranean climate allows a wide variety of fruits to be grown in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges, and many other fruits are popular with seaside residents. Researchers suggest that the Mediterranean tradition of ending every meal with a fruit dessert has its roots. Greek roots. Another useful delicacy for locals is honey. This storehouse of nutrients was borrowed from the Egyptians centuries ago. But traditionally in the Mediterranean, it is consumed in small portions and not daily.
Wine and grapes
Red wine is one of those ingredients by which the traditional Mediterranean diet is recognized. The inhabitants of the region have always loved and regularly consumed wine rich in phytocomponents. And as modern research results confirm, this product in moderate portions is beneficial for the heart system, immunity, as well as for the prevention of anemia and cancer. Moreover, in ancient times in the Mediterranean, wine was used in a different way than today. Previously, it was customary to dilute this divine drink with water and add honey and spices to it.
Today it is allowed to drink 1-2 glasses of drink per day.
Fish and seafood
Fish, seafood and seaweed have been staple foods for the inhabitants of the coast since time immemorial. They have been used by people for centuries as a source of iodine, vitamin D, healthy fats, and protein. But if previously they mainly used fresh fish, today it is increasingly replaced in the diet with canned foods and less useful semi-finished products.
Meat in the Mediterranean Diet
The Mediterranean diet is not a diet in which meat is the main source of protein. Products in this category don't often appear on the menu, if they do. As a rule, red meat was consumed very rarely in the Mediterranean and, as a rule, in the form of traditional ham. In addition to him, a skinny dietary bird sometimes appeared on the tables.
Health benefits
The true Mediterranean food system is based on the food traditions of 13 countries located on the coast of the sea. This food system has been followed for centuries in Italy, Greece, Spain, southern France and the Balkans, in Morocco, Tunisia, Turkey, Lebanon and Syria. But it wasn't until the 1960s that researchers drew attention to the fact that people in the Mediterranean region are less likely to suffer from heart disease, obesity, diabetes, and cancer. In addition, their life expectancy is much longer. It turned out that the reason for this phenomenon lies in the special diet that the local people adhere to. From the second half of the 20th century, researchers 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, in combination with physical activity, have a beneficial effect on health.
Prevents cardiovascular disease
The move away from red meat in favor of seafood, the use of olive oil, a huge amount of fresh vegetables, fruits, and a bit of red wine have made the Mediterranean diet incredibly healthy for the heart andBlood vessels. Observation of this nutritional system can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots, as well as the development of atherosclerosis. In addition, nutrition according to the Mediterranean system improves blood circulation and strengthens blood vessels.
Supports energy
Many people pay attention to the fact that retirees from Mediterranean countries look good at their age and lead very active lives. Researchers attribute this to good nutrition. The traditional diet of these people is rich in a variety of nutrients which are a good source of energy and also support muscle tone.
Increases life expectancy
This benefit is closely related to another benefit of diet - the ability to reduce the risk of heart disease and cancer. Research evidence confirms that those who follow the Mediterranean nutrition program are 20% less likely to die suddenly.
Prevents Alzheimer's disease and degenerative diseases
This nutritional system helps improve cognitive functions of the brain, reduces the risk of developing multiple sclerosis, Parkinson's disease, senile dementia and Alzheimer's disease. Researchers attribute this to the consumption of large amounts of olive and nut oil, which have pronounced antioxidant properties, improve blood flow to the brain, thereby improving its function. Additionally, the Mediterranean diet has neuroprotective properties, making it an effective defense against stroke, peripheral neuropathy, and impaired brain functions.
This food system is considered to be very beneficial for people of age, as well as for people with low tolerance to stress.
Protects against respiratory diseases
Recently, researchers are finding more and more evidence that the Mediterranean diet is a good way to boost immunity, as well as protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers because a special set of foods prevents chronic obstructive pulmonary disease (COPD).
Reduces the risk of cancer
It is one of the most well-known benefits of the Mediterranean diet. Scientific evidence suggests that this diet may prevent certain types of cancer, including cancers of the stomach, intestine, and breast.
Protects against diabetes
The predominance of high fiber vegetables in the diet makes it beneficial for the prevention of diabetes. Dietary fiber helps regulate blood sugar. In addition, eating according to this scheme is beneficial for people who already have diabetes, as it lowers the concentration of cholesterol, improves blood circulation and prevents capillary fragility.
Other beneficial properties:
- improves the functioning of the thyroid gland;
- regulates metabolic processes;
- prevents rickets in children and osteoporosis in adults;
- improves bone mineralization.
Is it possible to lose weight with this diet
Studies show that people who follow a Mediterranean diet and also exercise do not have problems with being overweight. And all because this system is based on the principles of healthy and appropriate eating.
The basic rules of the Mediterranean diet are to eat fractional and small portions. The emphasis is on plant foods and high fiber proteins, which are beneficial for both fat burning and muscle gain. Most Mediterranean recipes are a healthy mix of meat and plant foods and contain a minimum of harmful additives and sugar. Another benefit of this nutritional system is drinking lots of fluids. After a diet, you should drink at least 6 glasses of pure, still water per day. And water, as you know, is the best aid in losing weight 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 Soups diet, the essence of which is to consume one of the traditional Mediterranean diet soups for lunch and dinner for a certain time (from a week to 21 days): gazpacho, minestrone orpesto. In addition to soups, during the period of weight loss, you can include fish, low-fat cottage cheese, poultry and many vegetables on the menu. And I must say that the reviews on this diet are only positive.
Facts and myths about the Mediterranean diet
Many people know that the Mediterranean diet is good for you. But besides the truthful information, there are many myths about it.
Myth 1: eating a Mediterranean diet is expensive
In fact, adhering to the nutritional principles of a true Mediterranean diet is not as expensive as some people think. In addition, this diet was originally a set of foods from the diet of poor Italians. For a modern person, in order to bring his diet closer to the Mediterranean diet, it is enough to introduce into the menu, for example, dishes based on beans or lentils, which will serve as a source of vegetable protein, as well as focus onvegetables vegetables and whole grains. And these products, by the way, are much cheaper than most unhealthy semi-finished products, but so popular with us.
Myth 2: red wine is healthy in any quantity.
In reality, only moderate consumption of red wine is beneficial. And what does "moderate" mean, experts have long been determined. For women it's a glass of wine a day, for men - a maximum of two. Only without exceeding these standards, we can count on the beneficial effects of red wine on the body, especially on the cardiovascular system.
Myth 3: A large serving of spaghetti and a lot 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 55-60g, and an 80g serving of pasta is already considered very large. This amount of pasta on the plate will take up very little space. The true followers of the Mediterranean diet will take most of the plate with fresh vegetables, salads, fish or healthy meat.
Plus, they rarely eat more than one slice of bread and also opt for a whole grain product.
Myth 4: The Mediterranean diet is just a bunch of foods.
Mediterranean people take the choice of food very seriously. They think carefully about the menu for the week. And few of them will eat the finished dish in a hurry or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important. Compliance with the Mediterranean diet involves not only the use of a certain list of foods, but also compliance with a particular lifestyle, an important part of which is intense physical activity.
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 increasingly less useful. The Mediterranean diet is best made with extra virgin olive oil or cold pressed peanut oil. Both products contain monounsaturated fatty acids, which are known for a wide range of health benefits. It is better to add olive oil to salads and not to expose it to heat. And for frying it is better to take other types, including peanut, sunflower, corn, rapeseed, cotton, safflower.
How to make your Mediterranean diet
You should never switch to a new power system abruptly. This advice does not lose its relevance in the case of the Mediterranean diet. In order for the body to painlessly perceive the transition to a new menu, nutritionists advise to follow several rules.
Eat more vegetables. Before completely transferring the body to Mediterranean food, it is advisable to gradually accustom it to the use of a large amount of vegetables. The easiest way 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 healthy eating. The Mediterranean diet requires a good breakfast. In other words, 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, it is better to use whole grain bread.
Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, marine fish and shellfish contain a huge amount of omega-3 fatty acids, which are essential for the proper functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - the type of fish does not really matter, the main thing is that it is seafood. In addition to it, it would be nice to pamper thebody with seashells, which also contain a huge amount of useful components.
A day of vegetarianism. This is another tip to help your body 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 diet, you can add another vegetarian day. As for red meat, ideally its consumption should be reduced to 450 g per month, and chicken is allowed to about 1 kg in 30 days.
Eat the right fats. The correct 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 will get all the fatty acids it needs and avoid harmful saturated fat. The body must gradually get used to olive oil, replacing it with other, more familiar types of vegetable fats.
Don't forget the dairy products. Dairy products contain substances that the body cannot obtain from other foods. In the Mediterranean diet, as the most useful nutritional system, cheeses are not excluded (at least remember France with its incredible blue cheeses or Italy with its mozzarella or parmesan), yogurts (the mostpopular Greek) and other fermented dairy products. But it should not be abused either. A glass of yogurt or milk and around 30 grams of cheese per day are considered to be beneficial for your health.
And for dessert - fruit. Ice cream, cakes with fatty creams, baked goods - all this is prohibited. Instead of these unhealthy desserts, the slim and healthy residents of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other goodies.
How to make the right menu
Mediterranean cuisine is unique in that it is both very healthy and incredibly delicious. This is the case when we eat delicacies and at the same time lose weight, strengthen our health and improve our appearance.
Recommended Daily Servings of Food:
- vegetables - 100 g of leafy vegetables and 50 g of others;
- potatoes - 100 g;
- legumes - 100 g;
- walnuts - 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.
Sample menu for a week in the table
| Monday | |
| Breakfast | A glass of milk, bread in olive oil and a few slices of cheese, an apple |
| Having dinner | Arugula salad, turnip soup, spinach potatoes, baked mackerel, fruit |
| Nibble | Slice of whole grain bread with apricot jam |
| Having dinner | Asparagus omelet, medlar |
| Tuesday | |
| Breakfast | Hercules with Greek yogurt and strawberries, mint tea |
| Having dinner | Tomato salad, fried chicken, spinach chickpeas, persimmon jelly |
| Nibble | Pear |
| Having dinner | Escalivada, a slice of wholemeal bread with tomatoes, tuna and goat cheese, 2-3 apricots |
| Wednesday | |
| Breakfast | A glass of milk, a few slices of cheese, wholemeal bread, a peach |
| Having dinner | Gazpacho, omelet, fruit |
| Nibble | Cottage cheese with walnuts and honey |
| Having dinner | Broccoli omelet, zucchini puree, bunch of grapes |
| Thursday | |
| Breakfast | 100 ml of orange juice, muesli, a glass of milk or herbal tea |
| Having dinner | Couscous, mushroom compote with garlic, sardines, baked apple |
| Nibble | Horchata |
| Having dinner | Hummus, monkfish with almonds, 2-3 plums |
| Friday | |
| Breakfast | Carrot and apple juice, milk pudding |
| Having dinner | Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit |
| Nibble | Cheese bread, a handful of cherries |
| Having dinner | Omelette with artichokes, peach |
| Saturday | |
| Breakfast | Slice of wholemeal bread, tomato, mozzarella |
| Having dinner | Baked lamb, salad, rice, grapefruit |
| Nibble | Fruit salad |
| Having dinner | Wholemeal bread, cheese with nuts, papaya |
| Sunday | |
| Breakfast | Muesli, Greek yogurt, apple juice |
| Having dinner | Tomato soup, fried salmon with sour cream sauce, salad, rice |
| Nibble | Low-fat cheese, a slice of bread |
| Having dinner | Lentils with vegetables, mint tea |