Health Benefits from a Mediterranean Diet
You have perhaps read a little of the Mediterranean diet from these pages prior to this article, however, the diet is explained so well in short terms by the author, I thought it was worth putting up simply for its abbreviated value. The Mediterranean diet is not simply just explained in an overview, it is also broken down into points of focus. Enjoy!
The people who live in countries that border the Mediterranean Sea have a significantly decreased incidence of heart disease, chronic diseases, and cancer, and the highest adult life-expectancy rate. All of these health benefits even though the traditional Mediterranean diet contains 40% of total daily calories from fat. How is this possible?
Olive oil, a staple of a Mediterranean diet, is a monosaturated fatty acid and counteracts animal fats. This type of fat does not raise blood cholesterol levels and is an excellent source of antioxidants. Monounsaturated fats are, in fact, required for the body in order to function effectively.
Another staple of their diet, fish, is high in omega-3 fatty acids, something that most people do not get enough of. Because fish is such an important part of their diet, red meat is eaten very sparingly. This increases good health as omega-3 fats are considered to be essential to human nutrition.
It is also thought that a Mediterranean diet is healthier than the North European and American diet because, in addition to olive oil, more grains, fruits, vegetables, legumes, and nuts are consumed. There is also much less processed food that is eaten, a large contributor to the poor eating habits of Americans.
The diet itself, instead of counting calories, focuses on a different approach to dieting. It is not concerned primarily with which foods are the best to eat, but how to eat them. Mediterranean style means eating food slowly and savoring the taste of the food.
FEATURES OF A MEDITERRANEAN DIET
Diets can vary between the countries around the Mediterranean Sea. However, there are some common denominators within all of these diets:
*High consumption of olive oil.
*High consumption of fruit, legumes, and vegetables.
*High consumption of grains, pasta, rice, bulgar, couscous, beans, nuts and seeds.
*High consumption of garlic. Garlic lowers your cholesterol level and protects you against cancer.
*Moderate consumption of grilled and steamed fish.
*Low consumption of lean red meat and lean pork.
*Low consumption of eggs and dairy products.
*Low consumption of red wine.
*Regular exercise is an important part of the Mediterranean lifestyle.
HEALTH BENEFITS OF A MEDITERRANEAN DIET
Food that is eaten in the Mediterranean area has many health benefits. It has high quantities of:
*MONOUNSATURATED FATS – lowers cholesterol, reduces heart disease, protects against breast and colon cancer. It provides essential fatty acids for healthy skin and the development of body cells.
*ANTIOXIDANTS – act as scavengers, helping to prevent cellular and tissue damage that results in many chronic diseases and cancer.
*CAROTENOIDS – naturally occurring compounds that produce the red, yellow, and orange colors found in many fruits and vegetables and prevent a wide range of diseases.
*PHYTOCHEMICALS - plant chemicals that have disease preventive properties, protect our cells and reduce the risk of developing certain types of cancer.
GUIDELINES FOR EATING THE MEDITERRANEAN WAY
Plan your meals a week ahead. Try to include a wide variety of foods in your menu plan.
*Replace butter and other fat with extra virgin olive oil in cooking and baking. Season your olive oil with garlic and/or herbs and spices.
*Instead of dessert, eat a plateful of fresh fruit.
*Eat lots of whole grains and beans.
*Replace white potatoes with sweet potatoes.
*Eat meals full of color! Add a variety of vegetables by eating salads and soups.
*Limit processed foods.
*Add fish to your diet twice a week and cut down on red meat.
*Drink lots of water, never sugar-sweetened sodas.
What are the benefits of a Mediterranean diet? The health benefits include reduced risk of heart disease, cancer, and stroke and an increase in life expectancy. Do your own research to see if the Mediterranean diet will work for you.
Chris Chenoweth, author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, writes articles pertaining to diet, exercise, health, and business.
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