Why we should eat the Mediterranean way.
The Mediterranean diet is widely regarded as one of the healthiest diets and has been extensively studied for its numerous benefits. The diet is defined by the traditional eating habits of countries bordering the Mediterranean Sea, such as Italy, Greece, and Spain, the foundation of which usually lies in using fresh seasonal simple ingredients and cooking from scratch.
Also, worth mentioning in addition to the diet itself, other lifestyle factors like regular physical activity, for instance in Italy it is very common for families and friends to take a walk “Passeggiata “, after dinner. Social connections and coming together to enjoying meals with family and friends all play a role and are believed to contribute to the overall health benefits following a Mediterranean diet.
Here are some of the key benefits associated with it:
1. Heart health
It is known to promote heart health. The consumption of mainly seasonal fruits, vegetables, whole grains, legumes, and healthy fats like olive oil, while limiting the intake of red meat and processed foods. This combination has been linked to a reduced risk of heart disease, lower levels of LDL (bad) cholesterol, and improved overall cardiovascular health.
2. Nutrient-rich diet
The diet emphasizes using a wide variety of nutrient-dense foods, again lots of fruits, vegetables, whole grains, legumes, nuts, and seeds. All of which are abundant in vitamins, minerals, antioxidants, and fiber, providing essential nutrients that support overall health and vitality.
3. Weight management
No fad dieting, or calorie restriction, but it promotes weight management and healthy body weight. The emphasis on fresh ingredients, portion control, and the use of healthy fats and lean proteins help maintain a balanced calorie intake, promote satiety, and support sustainable weight loss or maintenance.
4. Diabetes prevention and management
1. Studies have shown that adhering to a Mediterranean-style diet can reduce the risk of developing type 2 diabetes. The high fiber content of whole grains, legumes, and vegetables, along with the moderate consumption of fruits and emphasis on healthy fats, helps regulate blood sugar levels and improve insulin sensitivity.
5. Anti-inflammatory properties
It’s rich in foods with anti-inflammatory properties, such as fruits, vegetables, olive oil, nuts, and fatty fish. Chronic inflammation is a contributing factor to many diseases, including heart disease, diabetes, and certain types of cancer. Reducing inflammation, can help protect against these conditions.
6. Overall longevity and well-being
Following a Mediterranean-style diet has been linked to increased longevity and a higher quality of life. It’s common place in Italy to see octogenarian’s and even older people still leading active social lives.
What should we take away from this? From me it’s a back to basics approach to eating with an emphasis on whole, unprocessed foods, plant-based ingredients, good quality protein, healthy fats, and moderate portions becoming the main source of my everyday meals. Leaving less healthy and ultra-high processed foods and sugary treats as occasional additions to my meals.
I guess it’s the old saying ‘everything in moderation’ is the best way to apply this.
If you want some advice on how to start incorporating the Mediterranean diet into your eating habits, then get in touch.
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