The Keys to a Mediterranean Diet

 

Dominique Fradin-Read with her father in Versailles at Christmas time

Aside from its rich flavors, Mediterranean cuisine is widely known for its health benefits. The Mediterranean Diet Foundation (2015) illustrated it as “a valuable cultural heritage that represents much more than a simple, rich, and healthy nutritional guideline. It is a balanced lifestyle that includes recipes, ways of cooking, celebrations, customs, typical products, and various human activities.” The advantage mostly comes from its ingredients given that various superfoods such as whole grains, vegetables, legumes, and olive oil are included in a recipe. Although they still consume fish, eating less meat and more plant-based food are also part of its objectives. Most of these are beneficial in keeping a heart-healthy lifestyle. In general, I can testify that the Mediterranean diet advocates for a clean and balanced diet selection of food by outweighing good fats over the bad.

The keys to a Mediterranean diet are easy to follow considering that the ingredients used can easily be found in the local market or grocery stores. Traditional dishes are cooked from scratch as it is filled with a variety of vegetables and whole grains full of herbs and spices. In order to maintain the essence of a Mediterranean dish, I make sure to use fresh ingredients while aiming for an authentic taste and outcome in mind. According to The Mediterranean Diet Foundation (2015), here are the keys to a Mediterranean diet:

Olive oil has monounsaturated fats that help with weight loss and the reduction of heart disease and inflammation. These are healthy fats that allow the body to absorb more fat-soluble vitamins and antioxidants, increase the body’s energy levels, and support cell growth. Olive oil is a key ingredient that remains the main oil for dressing for salads. For cooking it is better to use avocado oil, also high in monosaturated fats, as it is more stable than olive oil at high temperature.

Most plant-based food is high in antioxidants-consuming these on a daily basis will assist the body in reducing oxidative stress, preventing free radicals, and incorporating ACE vitamins (vitamin A (beta carotene), C and E, plus selenium, lycopene, and polyphenols). These will definitely help with anti-aging due to the role of antioxidants in the body. In addition, it will also aid our body in blocking oxidative stress-related diseases.

Whole grains such as whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta are a staple in a Mediterranean diet. It is known that eating whole grains may lower the risk of diabetes, heart disease, and high blood pressure. These also contain high amounts of fiber that prevent over-eating-thus, will help in moderating food intake. It is also important to try to avoid highly processed grains as this will go against the benefits of nurturing a healthy diet. For some people the need for a non- gluten diet will restrict their use of wheat and some other cereals.

As mentioned above, it is best to fully avoid processed food since traditional Mediterranean food values the quality and health benefits of an ingredient. Because of its fresh components, it is evident why Mediterranean dishes are filled with strong flavors and aroma that leave us wanting more without having to feel guilty.

Dairy products are excellent sources of proteins of high biological value, minerals, and vitamins. These are beneficial in supporting strong bones and teeth while keeping heart health, blood pressure, and body weight at a balance. Unprocessed cheese such as feta, brie, ricotta, and parmesan are prioritized. Greek yogurt is also preferred because it is rich in calcium and probiotics-another food that is associated with lowering blood pressure and type 2 diabetes. On the other hand, we should also keep in mind that eating dairy products in moderation, like any other food, is still the key. Switching to alternative dairy products may also be beneficial.

A study by Pan et al. (2012) investigates the consumption of red meat and its mortality rate, they concluded that “Red meat consumption is associated with an increased risk of total, CVD, and cancer mortality. Substitution of other healthy protein sources for red meat is associated with lower mortality risk.” In connection, they were able to estimate that 1 serving of other food in substitution for red meat per day was associated with a 7% to 19% lower mortality risk. By all means, eating red meat from time to time is fine-it can simply be a part of stews or used in sandwiches.

Mediterranean diet often obtains protein from fish and eggs. The reason behind this is that fish is a source of Omega 3 fatty acids -a benefit for our heart’s health as it decreases triglycerides and heart failure risks. It also lowers the chances of high blood pressure, blood clotting, and irregular heartbeats. However due the risk of mercury contamination we should avoid big fishes such as Tuna, Swordfish and Yellow Tale.

The Mediterranean diet is known for incorporating a lot of fruits. Instead of having processed sweets, it is better to have fruit as it is more nutritious. It is similar to the benefits of eating large amounts of vegetables for its antioxidant properties. Common Mediterranean fruits include apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes ( Oldways, n.d). Of course, sweets and cakes may still be consumed occasionally.

In any kind of diet or lifestyle, drinking lots of water is crucial. This helps the body maximize physical performance-allowing it to burn more fat. This assists the body to absorb more nutrients given that it contributes to a healthier digestive system. This also improves the brain’s cognitive function as it helps transport oxygen and nutrients responsible for carrying out its essential functions.

Being physically active is significant since it improves our overall health. While having a Mediterranean diet may be the first step in sustaining a healthy lifestyle, physical activity should also be prioritized. It is pivotal to develop a healthy relationship with our mind and body.

Originally published at http://drfradinread.wordpress.com on September 14, 2021.