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, but is not as beneficial for the heart and blood vessels as many people think. Let's understand the intricacies.

What is the essence of the Mediterranean diet?

This is not exactly a diet, but rather a food system that developed in the region near the Mediterranean, a food culture, eating habits that are characteristic of the Greeks, Italians, Spaniards and Moroccans. People began to talk about the benefits of the Mediterranean diet in the 1960s, when data emerged that mortality from cardiovascular disease was significantly lower in Greece, France and Italy than in the United States and Northern Europe. Many experts assumed that it was a matter of differences in eating habits.

Only a few world food systems are scientifically recognized as world heritage:

Mediterranean cuisine,
Eating on the island of Okinawa,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, tables and strict rules, as well as respect for food culture and local products. Let's find out how the diet is constructed near the Mediterranean 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;
olives;
hummus;
fresh vegetables, berries and fruits;
natural 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 severely restricted on this diet. Pastries, bread and pasta are ideally made from whole grain products. The best dessert is fruits, honey, nuts and no store-bought sweets with trans fats. Avoid anything that has been transported from the other side of the world for a long time and stored in the freezer. There is no need to reduce your intake of butter, fatty dairy products and cheese. More fresh vegetable salads with added proteins.

Mediterranean food culture is based on certain habits associated with the lifestyle of the locals. These habits also affect health, including on a mental and emotional level:

to spend a lot of time with the family,
Visit your parents often
avoid unhealthy and complex diets,
respect culinary traditions,
cooking and eating together, often outdoors,
use local fresh products from the market,
Lead an active lifestyle, walk a lot and do physical work.

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

Is it possible to lose weight with this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many believe that their diet alone guarantees weight loss. That's not true: losing weight requires physical activity. If you want to lose extra pounds, you need to reduce the amount of fat. At the same time, a diet based on home-cooked meals made from fresh ingredients helps with weight control and maintenance. Separately, scientists noted the benefits of such a diet compared to a low-fat diet: in the control group of studies, those who added olive oil to their diet lost the most weight.

For noticeable results it will take at least 5-6 months. But losing weight will occur comfortably and unnoticed, without suffering, hunger, sudden weight gain and setbacks, and the lost kilograms 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 heart attack and stroke risk found no outstanding results. Nothing definite can be said about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save from a stroke, in others it lowers the content of "bad" cholesterol in the blood, but only by10%, which is insignificant compared to the effect of medication.

Myth 2: You need to 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 be beneficial. "Moderate" means about half a glass per day, in some studies even less, up to 15 grams. And this only applies to completely healthy people without chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and beliefof his miraculous powers could potentially do more harm than good.

Nutritionists also advise not to forget about the benefits of shared meals 5-6 times a day: the Mediterranean is more characterized by a different rhythm with a late and lean breakfast, an afternoon siesta break and a rich late dinner.

Myth 3: You have to eat local products

The major benefits of the Mediterranean diet come from foods from a specific region:

Olive oil and seafood are rich in healthy fats,
Avoiding sugar and lots of fiber in vegetables and fruit are good for the gastrointestinal tract.
Whole grain products have an anti-inflammatory effect and ensure high energy levels throughout the day.

Unfortunately, we live far away and receive all the same products in a far from original form, damaged, processed, etc. in transit. Although our climatic conditions are different, some of the Mediterranean products can actually be replaced with more familiar and affordable ones simply by adapting the diet to our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal as whole grains, kefir, etc. Yoghurt instead of yogurt. White cabbage will replace broccoli and unrefined sunflower oil contains more omega-6, phytosterol and vitamin E than olive oil. And be sure to eat more berries, vegetables and seasonal fruits.

The balanced nutrition program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, a balance of nutrients, healthy fats and whole grains.

A healthy, balanced diet helps you stay slim and fit, maintain a good mood and health, increase performance and lift your mood. You can choose your desired calorie content or order a gluten- and lactose-free version.

Benefits of the Mediterranean Diet

The secret of a healthy diet lies not only in the balance of nutrients. There are several health areas where the potential of the Mediterranean diet is truly impressive:

Mental health,
mental health of older people,
Prevention of cancer problems.

The traditional Mediterranean diet reduces the risk of depression, especially when compared to a diet high in fat and carbohydrates. The risk is 33 percent lower than for those who prefer fatty, sweet foods and fast food. According to one version, this is due to how the microflora in our intestines affects the entire body and the brain in particular.

Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect neurotransmitters responsible for regulating mood. On the other hand, the studies themselves may simply be confusing cause and effect: people in a bad mood are actually more likely to eat poorly and eat more sweets; the primary cause may be depression rather than diet.

Other Benefits: The Mediterranean diet has shown good results for the mental health of older adults. American and British gerontologists have found that lovers of this diet have a 15-35 percent lower risk of developing senile dementia and a lower risk of developing Alzheimer's.

Finally, 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 harms of the Mediterranean diet

The principles of the Mediterranean diet are consistent with WHO recommendations. By avoiding junk food, you usually lose weight, but gently and slowly, without any harmful or dangerous side effects.

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

And the harm, like any other diet, is 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 products are used the freshest.

Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to certain foods. It should only be tried with caution by people with liver or gastrointestinal diseases. It is necessary to consult your doctor and nutritionist in advance.

Tips for a Mediterranean diet

The Mediterranean diet is one of the healthiest eating systems in the world. But don't forget that one of its secrets is healthy local products. In northern regions it may be difficult to find replacements.

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

An important part of the Mediterranean eating culture are healthy habits that not only have a positive effect on physical but also emotional health. For example, the love of family gatherings and cooking. try it

cooking with friends and relatives,
take part in culinary master classes and courses,
Organize themed evenings and parties.

In this way, pleasant emotions are added to the healthy food of the diet. Another essential part 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 outside and in good company.

Daily consumption of wine as part of a diet can only benefit completely healthy people and in very moderate quantities. As a rule, no more than 150 ml of wine per day is safe for women and no more than 200 ml for men. Even with minimal risks, the harm to health can be more significant than the benefit. If there is even the slightest doubt, it is better to avoid alcohol altogether.

Remember that 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 likelihood of developing dementia and is useful in preventing cancer.