Good mood, harmony and longevity are not a gift from the gods to the inhabitants of the Mediterranean.
All this is due to the traditions of healthy eating, which does not allow you to gain too much and prematurely disable the heart, blood vessels, liver and other body systems. The term "Mediterranean diet" appeared in the middle of the 20th century thanks to American nutritionists - spouses Margaret and Ansel Keys.
Scientists tested the diet on themselves: their diet consisted of foods typical of the Mediterranean region. For two, the couple lived for almost 200 years. Margaret died at the age of 100, Ansel - 97. In 2013, the Mediterranean diet was given the status of an Intangible Cultural Heritage by UNESCO (no other diet has this status). It is recognized by the World Health Organization as one of the healthiest nutrition systems in the world. Next, we will talk about the basic principles of the Mediterranean diet and what health benefits it brings.
The principles of the Mediterranean diet
Keyes nutritionists built a food pyramid based on the lifestyle studies of the peoples of the Mediterranean, which formed the basis of the Mediterranean diet.
According to the pyramid, carbohydrates make up 60% of the diet, vegetable fats - 30%, proteins - 10%.
The basic principles of the Mediterranean diet are as follows:
- Eat every day: vegetables, fruits, nuts, seeds, legumes, whole grains, whole grain breads, herbs, spices, fish, seafood, and olive oil.
- eat in moderation: poultry, eggs, cheese and natural yogurt;
- eat very rarely: red meat;
- do not eat: sweetened drinks, sugar, processed meats, refined grains (white processed rice).
People following the Mediterranean diet avoid the following foods:
- refined grains and products based on them (white bread, pasta and dough based on premium flour);
- refined oils (in particular, rapeseed and soybean oil);
- products with the addition of refined sugar (carbonated drinks, sweets, cookies, etc. );
- processed meat (sausage, sausages, etc. );
- canned food.
What is?
The diet should be dominated by vegetables and fruits. It is recommended to eat fish and seafood at least twice a week. Red meat is best consumed no more than once a month. Here is a sample list of foods that can form the basis of your Mediterranean diet:
- Vegetables: tomatoes, zucchini, Chinese cabbage, broccoli, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, herbs;
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches;
- Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds;
- Legumes: beans, peas, lentils, legumes, peanuts, chickpeas;
- Potatoes, sweet potatoes, turnips, yams;
- Whole grains: oats, brown rice, rye, barley, corn, buckwheat, wheat, whole grain bread and pasta
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, shellfish, crabs, mussels;
- Poultry: chicken, duck, turkey;
- Eggs: chicken, quail, duck eggs;
- Dairy products: cheese, Greek yogurt;
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper;
- Healthy fats: olive oil, olives, avocados, and avocado oil.
What drink?
The Mediterranean diet is categorical only for sugary carbonated drinks. Water, coffee, tea - this is what can be present in your life on a daily basis.
And . . . a glass of red wine.
This is perhaps the only controversial point in the diet. The inhabitants of the countries of the Mediterranean region are used to dining with red wine. But official medicine still recommends not to introduce this ritual into a habit. Even a small amount of alcohol increases the risk of seven types of cancer, according to the World Health Organization. Therefore, it is better to adhere to the "principle of safe doses" in relation to alcoholic beverages.
Why do doctors take the Mediterranean diet?
Scientists became interested in the Mediterranean diet in the 1960s. Then it was noticed that in Greece, Italy and Spain and other Mediterranean countries, mortality from coronary heart disease is much lower than in the United States and Northern Europe. Already in those years, studies have shown that this type of diet is associated with a reduced risk of cardiovascular disease. What about today?
Healthy Weight - Healthy Liver
Scientists from the University of Wake Forest in Winston-Salem (USA) have found that the Mediterranean diet does not allow you to gain weight, and therefore serves as the prevention of liver diseases associated with the accumulation of fat in the body. People who follow a Mediterranean diet are much less likely to have fatty liver disease (NAFLD) than those who follow a Western diet. NAFLD, in turn, is a serious risk factor for cardiovascular disease, cirrhosis and liver cancer. It turns out that one diet can "kill several birds with one stone": keep the heart, blood vessels, liver healthy and at the same time be slim.
Strengthens the heart, prolongs life
There are many scientific studies that specifically prove the effectiveness of the Mediterranean diet in strengthening the cardiovascular system. In 2006, the results of the PREDIMED study showed that the Mediterranean diet has a beneficial effect on risk factors for cardiovascular disease. A 2013 study published in the New England Journal of Medicine claims that Mediterranean people are 30% less likely to have stroke, heart attack, and death from them. An early study from 1999 showed that a Mediterranean diet supplemented with omega-3s helps prevent a second heart attack.
The intestines will say "thank you"
Scientists at the Wake Forest Baptist Medical Center in North Carolina (USA) have found that Mediterranean-style eaters have 10% more good bacteria in their gut than Western-style eaters. The Western diet is the exact opposite of the Mediterranean diet. It contains a lot of unhealthy fats and refined carbohydrates. Another study - by Israeli specialists - showed that the Mediterranean diet reduced the risk of bowel cancer.
Incredible but true: the Mediterranean diet - varied, delicious, nutritious - is also one of the healthiest diets in the world. There are no strict requirements and restrictions. There is no constant feeling of hunger. There is no feeling that you are constantly infringing on yourself in some way in the name of health. But there is pleasure and good mood. It is understandable why the Mediterranean diet has become a UNESCO cultural heritage site. This is not just a phenomenon, but almost the eighth wonder of the world.