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 people think. Let's understand the complexity.

What is the essence of the Mediterranean diet?

This is not really a diet but a food system that has developed in the area near the Mediterranean Sea, culinary culture, eating habits typical of Greeks, Italians, Spaniards andMorocco. People started talking about the benefits of the Mediterranean diet in the 1960s, when data emerged showing that death rates from cardiovascular disease in Greece, France and Italy were significantly lower than in the United States. United States and Northern Europe. Many experts believe that it is a problem due to differences in eating habits.

There are only a few world food systems that are scientifically recognized as world heritage sites:

Mediterranean diet,
cuisine on Okinawa Island,
Scandinavian mode.

All these approaches are united by the lack of strict restrictions, tables and strict rules as well as attention to culinary culture and local products. Let's find out how the diet was formulated near the Mediterranean Sea and whether the effects of the diet can be repeated in our country.

Foods to include in your diet

Typical diet foods:

olive oil;
olive;
hummus;
fresh vegetables, berries and fruits;
plain yogurt and cheese;
garlic, onion;
Fish and seafood;
greens - thyme, rosemary, oregano, basil;
white bread, pasta;
Red wine.

Foods to avoid

Eggs and meat are strictly limited on this diet. Cakes, breads and pastas are ideally made from whole grains. The best desserts are fruits, honey, nuts and do not buy sweets containing trans fats. Avoid anything that has been shipped from the other side of the world for a long time and stored in the freezer. It is not necessary to consume less butter, full-fat dairy products and cheese. Many fresh vegetable salads have added protein.

Mediterranean culinary culture is based on certain habits associated with the lifestyle of local residents. These habits also affect health, including mental and emotional health:

spend more time with family,
visit parents regularly,
abandon unhealthy and complex diet,
respect culinary traditions,
cook and eat together, often outdoors,
using local fresh products from the market,
Have an active lifestyle, lots of walking and physical activity.

Overall, the Mediterranean diet is considered one of the healthiest and most balanced diets in the world, and Mediterranean people are renowned for their health and long, active lives.

sturgeon fillet in the Mediterranean diet

Is it possible to lose weight with this diet?

Residents of the Mediterranean region do not always stay slim, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. People who want to lose extra weight will have to reduce 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 benefits of such a diet compared to a low-fat diet: in the control study group, people who added olive oil to their diet lost weight. Most.

For noticeable results, it will take at least 5-6 months. But weight loss will occur comfortably and unnoticed, without feelings of suffering, hunger, sudden weight gain, and the lost kilograms 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 impact of the Mediterranean diet on the risk of heart attack and stroke did not show outstanding results. It is impossible to say anything with certainty about the effect of nutrition on the cardiovascular system: in some cases it reduces blood pressure, but does not save you from stroke, in other cases it reducesThe amount of "bad" cholesterol in the blood is only 10%, an insignificant number compared to the effects of the drug.

Myth 2: You have to drink alcohol every day

Regularly drinking wine, especially red wine, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a cup per day, and in some studies even less, up to 15 grams. And this applies only to completely healthy people who do not suffer from any chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and belief in its magical powers may do more harm than good.

Nutritionists also advise not to forget the benefits of dividing meals 5-6 times a day: the Mediterranean region has a more different rhythm of life with late and low-protein breakfasts, afternoon lunch breaks and dinners. rich late.

Myth 3: You must eat regional produce

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

olive oil and seafood are rich in healthy fats,
avoid sugar and high fiber in vegetables and fruits is good for the digestive tract,
Whole grains are anti-inflammatory and keep your energy levels high throughout the day.

Unfortunately, we live far away and receive all the same products in unopened form, damaged during shipping, handling, etc. v. Although our climatic conditions are different, some Mediterranean products can actually be replaced with more familiar and more affordable ones, simply by adjusting the dietfor our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal as whole grain, kefir and yogurt instead of yogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And remember to eat plenty of berries, vegetables and seasonal fruits.

The balanced nutrition program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, balanced nutrients, healthy fats, and whole grains.

A balanced, healthy diet helps maintain a slim, toned body, a refreshing spirit and good health, increasing work performance and improving morale. You can choose your desired calorie content or request a gluten- and lactose-free option.

Benefits of the Mediterranean diet

The secret to healthy eating isn't just about the balance of nutrients. There are several areas of health where the potential of the Mediterranean diet is truly impressive:

mental health,
mental health of the elderly,
Prevent cancer problems.

The traditional Mediterranean diet reduces the risk of depression, especially compared to diets high in fat and carbohydrates. The risk is 33% lower than in people who like fatty, sweet and fast foods. According to one version, this is due to how the microflora in our intestines affects the whole body and especially the brain.

Free sugars and saturated fats can cause inflammation in the digestive tract, affecting neurotransmitters responsible for regulating mood. On the other hand, the studies themselves may simply confuse cause and effect: people in a bad mood actually tend to eat poorly and eat more sweets; Perhaps depression is the main cause, not nutrition.

Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that lovers of this diet have a 15-35% lower risk of senile dementia and a lower risk of Alzheimer's disease.

Finally, limiting sugar and red meat in your diet helps reduce your risk of cancer. A review of research over the past 10 years shows that the region's foods are rich in beneficial substances with anti-inflammatory and antioxidant effects, slowing the growth of cancer cells.

Disadvantages and harms 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 smoothly and slowly, without harmful or dangerous side effects.

Perhaps the only drawback of the diet is the cost of high-quality products. In addition, in winter, in our latitudes, it is difficult to eat fresh fruits and vegetables every day or find fresh fish every day.

And the harm, as with any other diet, is related to lack of moderation and balance: drinking a bottle of wine a day while eating pizza is not good for anyone, even if the product is usedin its freshest form.

Otherwise, there are no contraindications to the Mediterranean diet, except intolerance to specific foods. It should only be tried with caution by people with liver or gastrointestinal disease. It is necessary to consult a doctor and a nutritionist in advance.

Tips for building a Mediterranean diet

The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of its secrets is healthy local products. These can 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 sweet additives.

An important part of Mediterranean culinary culture are healthy habits that have a positive impact not only on physical but also mental health. For example, my hobbies include family gatherings and cooking. Try it

cooking with friends and relatives,
attend culinary master classes and courses,
Organize themed dinners and parties.

In this way, pleasant emotions will be added to healthy foods in the diet. Another essential component of the Mediterranean lifestyle is physical activity. You need to exercise at least 30 minutes a day: walk, dance, climb stairs, do housework. Weekends are best spent outdoors and with good friends.

Daily consumption of wine in the diet can only bring benefits to completely healthy people and in very moderate quantities. As a rule, no more than 150 ml of alcohol per day is safe for women and no more than 200 ml for men. If there are even minimal risks, the health harm may be more notable than the benefit. If in any doubt, it's better to avoid alcohol altogether.

Remember, even the Mediterranean diet is not a panacea. It is not guaranteed to prevent heart attacks and strokes, but it does reduce the risk of depression, helps control weight, reduces the likelihood of developing dementia and is helpful in preventing cancer.