Mediterranean diet: Everything you should know

The Mediterranean diet specifically focuses on the nutrition habits of the people living in Greece, Southern Italy, and Crete.

Now, some more regions are added to the list: southern France, Spain, and Portugal, even though Portugal does not come under the mediterranean sea.

mediterranean diet

What does the Mediterranean Diet Focus on?

  • Plant foods (tomatoes, broccoli, carrots, cucumbers, onions, spinach)
  • Whole grains such as wheat, oats, barley, buckwheat, corn, and brown rice
  • Fruits (apples, bananas, figs, dates, grapes, melons)
  • Olive oil, fish, poultry (such as chicken, duck, turkey, salmon, sardines, and oysters), eggs (4 per week including chicken, quail, and duck eggs)
  • Beans, legumes, beans, nuts, and seeds, such as almonds, walnuts, sunflower seeds, and cashews.
  • Limited amounts of red meats and sweets
  • One glass of wine per day with water.

The main forms of dairy products included are yoghurts and cheese. One-third of the diet contains low saturated fats not exceeding calorie intake.

It contains high monosaturated fats. Since it has fat content, it is recommended to pair the diet with an active lifestyle.

Why you should be trying it

  • The diet is high in fiber reduces the risk of bowel cancer.
  • The diet is high in natural sugars such as fruits rather than added sugar which is linked to the low risk of type 2 diabetics. Thus improving better glycemic control.
  • The reduction in red meat and added sugars have been linked to a low incidence of stroke and heart issues.
  • Good for brain function.

There’s no surprise why it has become so much popular in a short period of time. Backed by research, flexible and easy to follow a diet is not going to fade soon.

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