Is the Mediterranean diet a healthy diet?

25 October 2023

The traditional Mediterranean diet reduces the risk of depression and the likelihood of developing Alzheimer's disease, but it does not benefit the heart and blood vessels as many people think. Let's understand the ins and outs.

What is the essence of the Mediterranean diet?

This is not actually a diet, but rather a food system that developed in the region near the Mediterranean Sea, a food culture, eating habits that are characteristic of Greeks, Italians, Spaniards and Moroccans. People started talking about the benefits of the Mediterranean diet in the 1960s, when data emerged that death rates from cardiovascular disease in Greece, France and Italy were much lower than in the United States and Northern Europe. Many experts believe that this is caused by differences in eating habits.

Only a few of the world's food systems are scientifically recognized as world heritage:

Mediterranean Diet,
food on Okinawa island,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, strict tables and rules and attention to food culture and local products. Let's find out how the diet is built near the Mediterranean Sea and whether it is possible to repeat the effect of the diet in our country.

Foods to include in your diet

Typical diet foods:

olive oil;
Olive;
hummus;
fresh vegetables, berries and fruits;
plain yogurt and cheese;
garlic onion;
Fish and seafood;
greens - thyme, rosemary, oregano, basil;
white bread, pasta;
red wine.

Foods to Avoid

Eggs and meat are strictly limited on this diet. Pastries, bread and pasta should ideally be made from whole grains. The best desserts are fruits, honey, nuts, and not store-bought sweets with trans fats. Avoid anything that has long been transported from other parts of the world and stored in the freezer. There is no need to reduce the consumption of butter, fatty dairy products and cheese. More fresh vegetable salads with added protein.

Mediterranean food culture is based on certain customs related to the lifestyle of the local population. The following habits also affect health, including mental and emotional:

spend a lot of time with family,
frequent visits to parents,
abandon unhealthy and complex eating patterns,
respect for culinary traditions,
cooking and eating together, often outdoors,
using fresh local products from the market,
Live an active lifestyle, walk a lot and do physical work.

Overall, the Mediterranean diet is considered one of the healthiest and most balanced diets in the world, and Mediterranean people are renowned for their health and long and active lives.

Sterlet fillet on the Mediterranean diet

Is it possible to lose weight with this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that their own diet can guarantee weight loss. This is not true: losing weight requires physical activity. Those who want to lose weight should reduce the amount of fat. At the same time, a diet based on foods prepared at home from fresh ingredients helps control and maintain weight. Separately, scientists noted the benefits of such a diet compared to a low-fat diet: in a control group study, those who added olive oil to their diet lost the most weight.

To get real results, it takes at least 5-6 months. But weight loss will occur comfortably and imperceptibly, without suffering, hunger, sudden weight surges and setbacks, and the lost weight will not return.

Myths about the Mediterranean diet

Myth 1: Good for the heart

A recent review of the results of 30 studies on the effect of the Mediterranean diet on the risk of heart attack and stroke did not show any remarkable results. It is impossible to say something definite about the influence of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from stroke, in other cases it reduces the content of "bad" cholesterol in the blood, but only by 10%, which is nothing compared towith drug effects.

Myth 2: You should drink wine every day

Regular consumption of wine, especially red wine, is an important part of Mediterranean culture. However, doctors believe that only moderate use can provide benefits. "Moderate" is about half a glass a day, and in some studies even less, up to 15 grams. And this only applies to absolutely healthy people without any chronic diseases. After all, the cult of grapes is one of the most controversial aspects of the popular diet, and belief in its miraculous powers can potentially do more harm than good.

Nutritionists also advise not to forget about the benefits of separate meals 5-6 times a day: the Mediterranean region is more characterized by a different rhythm with a late and scanty breakfast, a break for a nap and a rich dinner.

Myth 3: You have to eat regional products

The great benefits of the Mediterranean diet come from foods from specific regions:

olive oil and seafood are rich in healthy fats,
avoiding sugar and lots of fiber in vegetables and fruit is good for the digestive tract,
Whole grains have anti-inflammatory effects and keep your energy levels high throughout the day.

Unfortunately, we live far away and receive all the same products in a form that is far from original, damaged during transportation, processing, and so on. Despite our different climatic conditions, some Mediterranean products can actually be replaced with more familiar and affordable products, simply by adapting the diet to our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal in grain form, kefir and yogurtas a substitute for yogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And be sure to eat more seasonal berries, vegetables, and fruits.

The balanced nutrition program follows the same principles that made the Mediterranean diet famous throughout the world: fresh local produce, balanced nutrition, healthy fats and whole grains.

A healthy and balanced diet helps maintain slimness, figure, good spirits and good health, improves performance and lifts your spirits. You can choose your desired calorie content or order gluten and lactose free options.

Benefits of the Mediterranean diet

The secret to healthy eating is not just nutritional balance. There are several areas of health where the potential of the Mediterranean diet is impressive:

mental health,
elderly mental health,
prevention of cancer problems.

A traditional Mediterranean diet reduces the risk of depression, especially compared with a diet rich in fats and carbohydrates. The risk was 33 percent lower than those who preferred fatty, sweet and fast food. According to one version, this is due to how the microflora in our intestines affects the body as a whole and especially the brain.

Free sugars and saturated fats can cause inflammation in the digestive tract, which can affect the neurotransmitters responsible for regulating mood. On the other hand, the research itself may simply confuse cause and effect: people in bad moods are indeed more likely to eat poorly and eat more sweets; maybe depression is the main thing, not nutrition.

Other benefits: The Mediterranean diet has shown good results for mental health in older people. American and British gerontologists have found that lovers of this type of food are 15-35 percent less likely to suffer from dementia and have a lower risk of developing Alzheimer's disease.

Lastly, limiting sugar and red meat in the diet reduces the risk of cancer. A review of research over the past 10 years found that the region's foods are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow the development of cancer cells.

Disadvantages and dangers of the Mediterranean diet

The principles of the Mediterranean diet are in line with WHO recommendations. By stopping consuming junk food, a person's weight will usually decrease, but smoothly and slowly, without adverse or dangerous side effects.

Perhaps the only drawback of this diet is the high price of quality products. In addition, in winter, in our latitudes, it is difficult to eat fresh fruits and vegetables every day, or find fresh fish every day.

And the disadvantages, as with any diet, are associated with a lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the product used is the freshest.

Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to certain foods. It should be attempted with caution only by those with liver or digestive disease. It is important to consult your doctor and nutritionist first.

Tips for creating a Mediterranean diet

The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of the secrets is healthy local products. It may be difficult to find a replacement in the north.

This diet includes three main meals - breakfast, lunch and dinner. You can snack on something harmless: fruit, vegetables, nuts, seeds, berries or yogurt without sweet additives.

An important part of Mediterranean food culture is healthy habits that have a positive impact not only on physical health but also emotional health. For example, his love of family gatherings and cooking. try

cooking with friends and relatives,
attend culinary master classes and courses,
organize themed dinners and parties.

In this way, pleasant emotions will be added to a healthy meal. Another important component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walking, dancing, climbing stairs, doing housework. Weekends are best spent outdoors and with friends.

Daily consumption of grapes while dieting can only benefit absolutely healthy people and in very moderate quantities. Typically, no more than 150 ml of wine per day is safe for women, and no more than 200 ml for men. Even if the risks are minimal, the adverse health effects may outweigh the benefits. If there is even the slightest doubt, it is better to avoid alcohol altogether.

Remember, even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the possibility of developing dementia and is useful for preventing cancer.