With the increase in risk from high-processed, added sugar and oily foods, the concern of maintaining a healthy diet has increased. People are following various diet plans to stay healthy.
Among various diet types is the Mediterranean diet plan. While focusing on whole grains, fats, and green veggies, and fruits, this diet is perfect for those who want to lose weight and reduce heart diseases. Read ahead to find out what are the benefits of the diet.
What is Mediterranean diet?
Greece, Israel, France, Italy, Morocco, Spain, Turkey, Croatia, Egypt, and 13 other countries form the Mediterranean region. Although all the countries have distinguished cultures and varied food habits, they have few similarities. The Mediterranean diet consists of traditional cuisines of these countries. It has higher fats, proteins, and seafood. In addition to these, vegetables, fruits, whole grains are given huge importance in everyday consumption.
What is it made up of? Is it low carb?
Mediterranean diet is usually high in proteins, healthy fats, vitamins, and low carbs. It has mainly plant-based food items and seafood (mainly fish).
Since the modern-day lifestyle is more sedentary, it has low carbohydrates. Carbohydrates included in this diet are in form of whole-grain wheat, oats, and brown rice.
It includes healthy fats like olive oil and Omega-3 fatty acids. This reduces inflammation and lowers body cholesterol.
Also Read: – THE MEDITERRANEAN DIET: GLUTEN-FREE CHOICE?
Health Benefits of Mediterranean Diet
1. Lower heart risks and strokes
2. Lower cholesterol
3. Aid to weight loss
4. Reduced chronic diseases
5. Lower risk of obesity
What can we consume?
The Mediterranean diet focuses more on unprocessed foods. You can consume the following items if following the diet.
1. Vegetables – Tomato, Broccoli, Onion, Cauliflower, Carrots, Cucumber, Sprouts, etc.
2. Fruits – Apples, Bananas, Figs, Dates, Peaches, Pears, Oranges, etc.
3. Seafood – Tuna, Salmon, Shrimps, Mussels, Trout, Oysters, Crabs, etc. (Twice a week is advised)
4. Whole Grains – Brown rice, Barley, Corn, Whole wheat, Oats, etc.
5. Nuts – Almonds, Walnuts, Cashews, Pumpkin seeds, Hazelnuts, etc.
6. Legumes – Pulses, Peanuts, Chickpeas, Beans, Peas, Lentils, etc.
7. Eggs and poultry
8. Herbs and spices – Basil, Garlic, Mint, Pepper, Cinnamon, etc.
9. Olive oil is the main source of added fat
You should avoid highly processed foods, meats, refined oils, unhealthy fat, and added sugars. Since these items can lead to high cholesterol and higher chances to gain weight.
Wine and dine – The Bonus
The best part about the Mediterranean diet is that it focuses on sharing with friends and all. Living the Mediterranean life means more physical activities and more time with your loved ones. It also advises having 1 glass of red wine per day (in moderation) for lower heart risks However, you can skip it if you suffer from alcohol addiction.
So, enjoy the Mediterranean diet with your loved ones. Comment down your favorite Mediterranean cuisine in the comments.
Source: – Mediterranean Diet 101: A Meal Plan and Beginner’s Guide