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. We understand the intricacies.

What is the essence of the Mediterranean diet?

This is not exactly a diet, but a food system that developed in the region near the Mediterranean, food culture, eating habits characteristic of the Greeks, Italians, Spaniards, and Moroccans. People started talking about the benefits of the Mediterranean diet in the 1960s, when data appeared to show that mortality from cardiovascular disease in Greece, France and Italy was much lower than in the United States and North America. Europe. Many experts believed it was a matter of differences in eating habits.

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

Mediterranean diet,
food on the island of Okinawa,
Scandinavian method.

All these approaches are united by a lack of strict restrictions, rigid tables and rules and attention to food culture and local products. Let's find out how the diet is built near the Mediterranean Sea and if it is possible to repeat the effect of the diet in our country.

Foods to include in your diet

typical diet foods:

olive oil;
olives;
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 very limited on this diet. Ideally, pastries, breads and pastas are made from whole grains. The best dessert is fruit, honey, nuts, and not store-bought sweets with trans fats. Avoid anything that has been transported from the other side of the world for a long time and stored in the freezer. No need to eat less butter, fatty dairy products, and cheeses. More fresh vegetable salads with added proteins.

The Mediterranean food culture is based on certain habits related to the lifestyle of the local residents. These habits also affect health, including mental and emotional:

spend a lot of time with family,
visit parents often,
giving up unhealthy and complex diets,
respect culinary traditions,
cook and eat together, often outside,
use fresh local produce 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 known for their health and long active lives.

Is it possible to lose weight on this diet?

Residents of the Mediterranean region do not always maintain a slim 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 food prepared at home from fresh ingredients helps to control and maintain weight. Separately, scientists noted the benefits of such a diet compared to a low-fat diet: in the control study group, those who added olive oil to their diet lost the most weight.

For noticeable results it will take at least 5-6 months. But losing weight will happen comfortably and without attention, without suffering, hunger, sudden weight gain and difficulties, 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 effect of the Mediterranean diet on the risks of heart attack and stroke showed inconclusive results. Nothing can be said for certain about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but it does not save you from a stroke, in other cases it reduces the content of "bad" cholesterol in the blood, but onlyby 10%, which is insignificantly small compared to the effect of the drugs.

Myth 2: You have to drink wine every day

Regular consumption of wine, especially red, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass a day, and in some studies even less, up to 15 grams. And this only applies to completely healthy people without 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 miraculous powers could do more harm than good.

Nutritionists also advise not to forget the benefits of split meals 5-6 times a day: the Mediterranean region has a different rhythm with a late and meager breakfast, a break for a siesta in the afternoon and a rich late dinner.

Myth 3: You must eat regional products

The major benefits of the Mediterranean diet come from foods from a particular region:

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

Unfortunately, we live far away and we get all the same products far from the original form, damaged during transport, processed, and so on. Although our climatic conditions are different, it is possible to replace some of the Mediterranean products with more common and affordable products, simply by adjusting the diet of our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal such aswhole grains, kefir and yogurt instead of yogurt. Broccoli will be replaced with white cabbage, and unrefined sunflower oil contains more omega-6, phytosterols 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, nutritional balance, healthy fats and whole grains.

A healthy balanced diet helps maintain slimness, tone, good spirits and good health, increases performance and lifts your spirits. You can choose the calorie content you want or order a gluten and lactose free option.

benefits of the Mediterranean diet

The secret to healthy eating is not just the balance of nutrients. There are many areas of health where the potential of the Mediterranean diet is truly remarkable:

mental health,
mental health of older people,
prevent cancer problems.

The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet rich in fats and carbohydrates. The risk is 33 percent lower than those who prefer fatty, sweet and fast foods. According to one version, this is due to how the microflora in our intestines affects the body as a whole and especially the brain.

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

Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British geriatricians found that lovers of this type of diet are 15-35 percent less likely to suffer from 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 over the past 10 years found that the region's foods are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow down the development 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, one tends to lose weight, but gently and slowly, without harmful or dangerous side effects.

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

And the harm, as in any other diet, is related to the lack of moderation and balance: no one likes to drink a bottle of wine every day while eating pizza, even if the freshest products are used.

Otherwise, there are no contraindications to the Mediterranean diet, except in case of intolerance to specific foods. It should be tried with caution only in those with 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 food systems in the world. But don't forget that one of their secrets is healthy local products. These may be difficult to find in the northern regions.

The diet consists of 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 the Mediterranean food culture are healthy habits that have a positive impact not only on physical health but also on emotional health. For example, love family gatherings and cooking. Try it

cooking with friends and relatives,
attend masterclasses and cookery courses,
organizing themed dinners and parties.

In this way, pleasant feelings will be added to the healthy food 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 stairs, do housework. Weekends are best spent outdoors and in good company.

Daily consumption of wine on a diet can only benefit completely healthy people and in very moderate quantities. Generally, no more than 150ml of wine per day is safe for women, and no more than 200ml for men. If there are even minimal risks, the health harm may be more significant than the benefit. If there is the slightest doubt, it is best to avoid alcohol altogether.

Remember, even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attack and stroke, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful in preventing cancer.