Have you ever imagined a region where people have a high life expectancy and a low incidence of chronic diseases?
It exists, and it is the region bathed by the Mediterranean Sea, which encompasses southern Spain, southern France, Italy, and Greece.
Realizing that these places had so many healthy people, scientists began to study what was different there and came up with the Mediterranean diet.
"Real food is the basis of this diet, which includes fruits, vegetables, fish, olive oil, and a small amount of wine and dairy products," describes the neurologist physician Guilherme Giorelli, director of the SMEERJ (Rio de Janeiro Society of Sports and Exercise Medicine).
All these items have nutrients that benefit health. And eating such a balanced diet helps to maintain and even lose weight. That is why it ranked first in the 2020 ranking.
How the Mediterranean
Diet Works?
Discovered in the 1950s, this diet has become popular over time. Its leading promoter was the American physician Ancel Keys, who conducted several studies in the region.
Since then, the subject has become a best-seller (authored by Keys himself); it gave birth to the Mediterranean Diet Foundation, a Catalan entity that promotes it through research and congresses.
Since 2010, Unesco recognizes the Mediterranean diet as an intangible cultural heritage of humanity.
The fame is not for nothing. The way of life of the inhabitants of the regions bathed by the Mediterranean Sea, such as Greece, Italy, and southern Spain and France, is associated with cardiovascular health and longevity.
Research worldwide also links it to the prevention of heart disease, type 2 diabetes, reduction of bad cholesterol (LDL), lower incidence of Parkinson's disease, Alzheimer's, and some types of cancer, such as bowel and breast cancer.
Fresh and natural food such as fruits, vegetables, fish, olive oil, oilseeds, grains, and cereals are on the table of the residents of this region. Milk and cheese are consumed sparingly, and wine is also present during meals. Red meat is rarely consumed. Sausages, canned food, and ultra-processed food are out of the diet.
The way these arrive at the table is also part of this way of life. It is part of their tradition to plant, harvest, fish, and cook their food and favor buying from local suppliers and respecting the seasonality of the products. Meals are also always taken together, as a way of sharing a moment with other people.
They also walk a lot, do physical activities; many have the habit of taking naps or riding a bicycle. So, it is not difficult to conclude that this set of practices results in a less sedentary and stressful life.
Is This Diet
Safe?
The Mediterranean diet is considered safe because it combines not only diversity in food but also a healthier way of life.
Those diagnosed with celiac disease and lactose restriction need medical follow-up to avoid the risk of becoming malnourished because the dietary pattern recommends both wheat and milk derivatives.
Wine is not mandatory. People with restrictions on alcoholic beverages should remove them from the menu.
It is also seen as a good diet for type 2 diabetics. One study showed that its followers had a 40% lower chance of developing this disease than those who did not follow it. It is believed to help insulin work better.
The Mediterranean diet promotes the release of the hormone adiponectin, which we all produce, which helps control blood sugar.
Does the Diet
Really Lose Weight?
The Mediterranean lifestyle is healthier, less stressful, and less sedentary. It is linked to the cultural, religious, and identity values of a people. Its objective is not weight loss.
Choosing this eating pattern will benefit your health. However, eating large quantities of these foods (even the ones recommended in the diet) and expending few calories can result in extra pounds.
If you want to reduce the number on the scale, the ideal is to follow up with a health professional.
Everyone has different caloric needs. Putting sedentariness aside, which these people have been doing for a long time with their daily tasks, can also help you lose weight. So, get moving!
What to Eat and
Drink in The Mediterranean Diet
One of the central precepts of the Mediterranean diet is natural food. You should avoid processed foods, those processed by industry, and have lost some nutrients and fiber in the procedure. Out of the diet are sausages, canned food, and ultra-processed food, formulated by the industry with little or no natural food.
There is no lack of examples of these products on the supermarket shelves: soft drinks, energy drinks, snacks, filled cookies, sweets, powdered juice, sausages, frozen ready-to-heat products, dehydrated products such as instant noodles, powdered soup, cake mix, ready-made seasoning.
Here are the main foods that are part of the Mediterranean diet:
❋ Vegetables and fruits: the recommendation is seven to 10 servings a day of this food group. They bring more fiber and vitamins to our organism, which can prevent coronary diseases.
Examples: broccoli, cabbage, spinach, onions, cauliflower, carrots, brussels sprouts, cucumbers, etc. Fruits: apple, banana, orange, pear, strawberry, grape, fig, melon, and peach.
❋ Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, and others. They are rich in calories and good fats and help cardiovascular health.
❋ Whole grain cereals: Pasta is a widespread food in this region, and it is allowed, but only if it is whole grain. Whole grain cereals should replace refined carbohydrates, i.e., white flour.
Prefer whole grain products that are a source of fiber, vitamins E and B vitamins, minerals such as magnesium, iron, zinc, selenium, manganese, potassium, phosphorus, essential fatty acids, fiber, and antioxidants such as flavonoids that contribute to reducing the risk of diabetes and cardiovascular disease.
❋ Healthy fats: extra virgin olive oil, olive, avocado, and avocado oil. Olive oil is an excellent source of monounsaturated oleic fatty acid and polyphenols.
Prefer using olive oil in preparations. Another tip is to replace the butter or margarine you spread on bread with it.
❋ Poultry (turkey, chicken, and duck), fish, and seafood: should be eaten at least twice a week. Fish are one of the main components of a healthy diet; many studies indicate the relationship between fish consumption and the prevention of heart disease.
Examples: salmon, sardines, trout, tuna. Seafood: shrimp, oysters, crabs, mussels.
❋ Low-fat cheeses, milk, and yogurt: white cheese such as goat's and sheep's milk, ordinary in the Mediterranean region.
The yogurts are the most natural (Greek type), with no added sugars or flavors.
❋ Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, pepper, cinnamon can be used to season food and thus use less salt.
❋ Wine: due to its antioxidant potential, red wine is allowed in moderation to accompany meals but is not mandatory.
The safe dose is one glass a day for women and two for men. For type 2 diabetics, the safe dose is 2 to 4 glasses per week.
❋ Coffee and tea: both are allowed but should be sweetened naturally. Avoid refined sugar and artificial sweeteners. And, of course, people should drink plenty of water.
Mediterranean Diet Menu
Mônica Stockler, nutritionist member of the Cardiology Society of the State of São Paulo (Socesp), prepared a suggestion of a one-day menu for the Mediterranean diet.
Breakfast
- Fresh herbal tea
- One fruit
Mediterranean
sandwich
- two slices of whole wheat bread
- small piece of goat cheese
- olive oil flavored with herbs and basil
- cherry tomato and chopped cucumber
- sea salt mixed with oregano
- thyme and basil
Preparation:
- Lightly toast the two slices of bread.
- Add the flavored olive oil and goat cheese.
- Complete with cherry tomatoes and cucumber, season with sea salt
Morning snack
- One portion of fruit or a handful of nuts
Lunch
- Salad with various types of green leaves and sunflower seeds
- Baked fish with herbs and spices (thyme, nutmeg, rosemary, and oregano) and seasoned with olive oil
- Brown rice cooked with lentils, mushrooms, oregano, and carrots
- A portion of acidic fruit such as plum, pineapple, orange, tangerine, or kiwi
Snack
- Natural skimmed yogurt with red fruits, a pinch of oat bran, and a dash of honey
- Accompanied by mineral water
Dinner
- Deep dish of vegetable soup
- Sardines or tuna with chopped eggplant sauteed with olive oil, black olives, tomatoes, red peppers, onions, garlic.
- A slice of whole wheat bread to accompany
Supper
- Basil tea with rosemary and apple
* This is just a suggested menu to exemplify this type of diet. To follow this or any other diet, consult a health professional.
Can Vegetarians
and Vegans Follow This Diet?
The Mediterranean diet comprises vegetables, fruits, cereals, seeds, eggs, and derivatives, i.e., foods present in the vegetarian's daily life. But the diet recommends eating fish and poultry at least twice a week.
So, to make the necessary adaptations and substitutions, it is always recommended to seek the advice of a health professional.
It is a more challenging task for vegans because, besides meat, eggs, and dairy products would be out of the menu. It is essential to evaluate the adaptations individually, but proteins of vegetable origin can be considered.
Examples of vegetable protein sources are mushrooms, black rice, and buckwheat peanuts, cashew nuts and pine nuts, peas and lentils, and soy tofu.