What Is A Mediterranean Diet? Its Health Benefits And Recipes To Try
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Mar 26 2023 2:00 pm
In todays fast-paced world, a healthy diet is no longer just a means to maintain optimal weight, but it is a way to keep the body and mind well-functioning and prevent diseases. However, with the increasing use of artificial ingredients in various products, a paradigm shift to return to the basics and adopt all things natural and organic is observed. Among these changes that promote a healthy lifestyle, a traditional Mediterranean-style diet has shown promising results in lowering the risks of dementia.
At first, the very idea of Mediterranean food might make you think of all the scrumptious cuisines from Mediterranean countries, such as Greek lamb chops or olive-oil-drizzled pasta from Italy. This eating plan helps keep brain health in check, blood sugar under control, and maintain heart health. Not just that, a study published on 14 March 2023 in the BMC Medicine medical journal states the Mediterranean diet has the potential to lower the risks of dementia by nearly a quarter.
The traditional Mediterranean diet: Food list, meal plans, dementia risk benefits, and recipes
What is the Mediterranean diet?
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According to Healthline, the Mediterranean diet largely uses plant-based foods that are typically eaten in countries bordering the Mediterranean Sea such as France, Spain, Greece and Italy.
This traditional diet plan comprises fresh fruits, vegetables, legumes, seafood, nuts, whole grains, olive oil and heart-healthy fats. It is believed to have a protective effect against dementia, despite a persons genetic history, says a study involving data from 60,000 British people. As per the research published by BMC Medicine, the Mediterranean diet may reduce the risk of memory loss by 23 per cent.
As per an NBC report, those participating in the study consumed less red meat, avoided highly processed foods and cut down on their sugar intake. Over a decade, out of the survey group, 882 cases of dementia were reported, but those who adhered to the Mediterranen diet show positive results of reduced chances.
What does the Mediterranean diet include?
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Since the Mediterranean diet is an amalgamation of healthy offerings from different countries, it can be difficult to devise a fixed eating regime for it. And, while a healthy eating pattern might get monotonous after a while, this diet has a lot of scope to keep the serving interesting and flavourful.
To follow a Mediterranean diet, include fresh fruits and vegetables in your meals daily. Spinach, broccoli, tomato, cauliflower, brussels sprouts, carrot, strawberry, fresh fig, apple grapes and other seasonal produce should also be consumed regularly.
You can also eat seafood and fatty fish such as tuna, salmon, herring, sablefish (black cod) and sardines, and shellfish like mussels, oysters and clams are allowed twice a week. Rich in omega-3 fatty acids, these dishes are also pivotal in preventing brain and heart diseases.
The Mediterranean diet also has room for lean meat such as chicken, quail and duck. You can also add poultry products in moderation. Dairy products, such as yoghurt and cheese (such as feta), can be consumed in reasonable amounts. Opt for a low-fat diet, which enhances the good cholesterol and healthy fats needed by the body.
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In addition to fish oil, it is important to include other healthy fat in your meals. Extra virgin olive oil, avocado and olives serve as good sources for the same. Besides these, nuts like almonds, walnuts, macadamia nuts, hazelnuts, cashews, pumpkin and sunflower seeds make for healthy snacking options.
You can also add almond butter and peanut butter to your breakfast but make sure to do so moderately. Legumes and whole grains such as brown rice, corn and barley, which are rich sources of protein and fibre, should also be consumed in small amounts.
Additionally, try making a completely vegetarian meal once a week to cut down on the meat intake. Simple steps like having whole-grain bread, adding chia seeds and increasing the levels of dietary fibres do not need much effort.
Although the Mediterranean diet allows reasonable amounts of tea and coffee and one glass of wine, it limits other alcoholic beverages.
Although it can be considered one of the healthiest eating patterns, according to Healthline, it doesnt have any concrete rules or guidelines.
What to avoid in the Mediterranean diet
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In the Mediterranean diet, it is crucial to ditch regular saturated fat and trans fat products such as margarine, butter and processed foods. It is also important to avoid red meat to lower the risks of cardiovascular diseases.
The Mediterranean diet also limits refined carbohydrates, refined oils and sugar. Hence, youll have to cut down on fast food, ready-to-eat microwavable meals, deli meats, white bread, and refined grains, which are low in fibre and increase the chances of heart disease. Additionally, these are high-calorie foods which can lead to weight gain and obesity.
Cutting down on alcohol and smoking is also important as part of this healthy diet. You can choose a more low-carb diet and make meals with plant foods that are not only healthy, but also delicious and refreshing.
Health benefits of the Mediterranean diet, reducing the risk of dementia and more
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A diet that restricts saturated fats promotes whole grains and fresh fruits and largely uses plant-based foods will naturally have a lot of health benefits, not just in lowering the risks of dementia and Alzheimers disease. The Mediterranean diet is also effective in keeping tabs on cholesterol and blood sugar levels.
According to Johns Hopkins Medicine, a 2013 study from Spain reveals Mediterranean style of eating reduced heart disease risk by 28 to 30 per cent. In another 2013 study including a diverse group of 6,229 American women and men from ages 44 to 84 over eight years, Johns Hopkins researchers found that when such an eating pattern is coupled with regular exercise, no smoking and a healthy weight, it has improved cardiovascular health and overall lifestyle quality.
The Mediterranean diet is also found to be impactful in slowing plaque build-up in arteries and cooling off inflammation. Plus, it is also believed to reduce the risks of stroke and certain types of cancer, help protect from chronic cognitive diseases, and slow the rate of brain ageing.
Additionally, consuming fresh seasonal fruits and vegetables not only accelerates weight loss and keeps you agile but also uplifts your mental health, preventing signs of depression or any other ailment.
Recipes: easy dishes to make in a Mediterranean diet
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The Mediterranean diet gives ample scope for whipping up some lip-smacking cooking. From typical Mediterranean dishes with a healthy spin to some d
Sunday, March 26, 2023 at 8:30 am