The diet was discovered in the 50’s in the region bathed by the Mediterranean Sea , which encompasses southern Spain, southern France, Italy and Greece.
Scientists began to carry out several studies in the region, after realizing that in these places there were many healthy people with high life expectancy. The main search was on what was different there and they arrived at the Mediterranean diet.
The main promoter of the method was the American doctor Ancel Keys , who since then has published several best-sellers on the diet.
So, now that you know a little more about the origin of the Mediterranean Diet , see how it is done and what benefits it can bring to your health. Read the content until the end and learn more!
What is the Mediterranean Diet?
As mentioned earlier, the way of life of residents of regions bordering the Mediterranean Sea is associated with cardiovascular health and longevity . Thus, research around the world relates this type of diet to the prevention of the following conditions:
- Heart diseases;
- Type 2 diabetes;
- Reduction of bad cholesterol – LDL;
- Lower incidence of Parkinson’s and Alzheimer’s;
- Lower risk of developing some types of cancer such as bowel and breast cancer.
In this diet, one should choose to consume fresh and natural foods such as fruits, vegetables, fish, olive oil, oilseeds, grains and cereals.
The consumption of dairy products is also allowed, as long as it is in moderation, as well as wine is also present during meals. However, red meat should be consumed rarely.
In this diet , sausages , canned foods and ultra -processed foods should be avoided .
In addition, another differential of the diet is the lifestyle of its followers . In other words, it is part of the tradition to plant , harvest , fish and cook your own food , or give preference to buying from local suppliers and respecting the seasonality of products. Meals are also always eaten together, as a way of sharing a moment with other people.
Is this diet safe?
Yea! Following the Mediterranean diet is safe, as it favors diversity in food, as well as a healthier way of life.
However, people who are diagnosed with celiac disease and lactose restriction need medical follow-up to avoid the risk of becoming malnourished. In addition, wine consumption is not mandatory. Therefore, people with restrictions on alcoholic beverages should discard it from the menu.
For type 2 diabetics it is also seen as a good diet option. It is even believed to help insulin work better . The Mediterranean diet also promotes the release of the hormone adiponectin , which contributes to blood sugar control .
What foods are part of the Mediterranean diet?
See below some of the foods released for consumption during the Mediterranean diet.
- Fresh vegetables and fruits – Tomatoes, eggplant, carrots, artichokes, broccoli, strawberries, grapes, peaches;
- Fish and seafood – Salmon, sardines, trout, tuna, shrimp, oysters, crabs;
- Herbs and Spices – Garlic, basil, mint, rosemary, nutmeg, pepper, cinnamon;
- Milk and derivatives – White cheese, goat or sheep cheese, Minas cheese, kefir, natural yogurt or Greek type, without added sugars or flavors;
- Whole grains – Breads and pasta sources of fiber, type E and B vitamins, minerals such as magnesium, iron, zinc, selenium, manganese, potassium, phosphorus, essential fatty acids, fiber and antioxidants;
- Wine – Red wine is allowed in moderation to accompany meals. However, the safe consumption recommendation is one glass per day for women and two for men ;
- Poultry and eggs – Opt for organic and pasture-raised poultry and eggs.
In addition, drinking plenty of fresh water and small amounts of caffeine sources such as organic teas and coffee also make the list of Mediterranean diet foods.
What are the benefits of the diet?
The Mediterranean diet is not just about weight loss, its main health benefits go far beyond, for example:
- Protects the body from atherosclerosis and thrombosis;
- Provides more nutrients than industrialized foods, helping the body’s health;
- It helps to vary the diet more, being excellent for children, facilitating the introduction of vegetables, greens and salads in the diet of the little ones.
Therefore, to actually follow this lifestyle, you should consume plant-based, fresh, little-processed, seasonal and local foods on a daily basis, preferring to buy from small markets and fruit and vegetable stores.
