| What is the Mediterranean Diet all about and what
are its benefits and drawbacks? The Mediterranean Diet
can basically be attributed to the recent recognition
that of those living in Europe, those in the Mediterranean
live longest on average. Why might this be, you ask?
Well, researchers believe that the secret lies in their
diet. While the Mediterranean Diet is not a concrete
diet plan like South Beach or Atkins, and the diets
of those countries within the region differ by certain
degrees, there are still certain traits that have been
found to be universal.
What am I supposed to eat?
First off, in the Mediterranean, there is a large consumption
of fruits, vegetables, potatoes, cereals, beans, seeds,
nuts, and bread. Secondly, olive oil is commonly used
for cooking and dressings. Thirdly, there is a moderate
consumption of fish but little red meat. Fourth, there
is a low to moderate amount of full fat cheeses and
yogurt that is consumed. And contrary to popular belief,
there is only a moderate consumption of wine that is
usually only had during meals. Also, there is a strong
reliance on seasonal produce. And lastly, those living
in the Mediterranean live an active lifestyle which
is vital for complete state of fitness.
How will the Mediterranean Diet
improve my life?
So, what are some of the benefits to this Mediterranean
lifestyle? In a recent 4 year study, the diets of over
22,000 Greeks were studied and the closer they adhered
to a traditional Greek diet, the less likely they were
to die from either heart disease or cancer. Overall,
the traditionalists found themselves 25% less likely
to die during the 4 year study period, which suggests
that adherents of traditional diet die later rather
then sooner. In comparison to Americans, Greeks are
20% less likely to die from coronary artery disease
and are 33% less likely to develop cancer. Is there
a solid reasoning behind this increased protection from
heart disease and cancer? Yes, and the reason lies in
their consumption of olive oil and oily fish such as
sardines, which contain, in the case of olive oil, monounsaturated
fats while the fish contains polyunsaturated fats called
omega-3 fatty acids. Both can help protect your heart.
Furthermore, the large consumption of fruits and vegetables
like tomatoes will further reinforce your body against
cancer and heart disease by providing plenty of valuable
antioxidants.
Are there any downsides to the Mediterranean Diet?
So, are there any downsides to this Mediterranean diet?
All in all, no, but if you find yourself active, eat
a good bit more protein throughout the day. They recommend
eating fish, eggs and poultry a few times a week. I’d
have some good protein with every meal just to make
sure all of the bases are covered. One of the only issues
that people will be confronted with is it requires frequent
cooking, and if you are too busy or lazy to do that
then you will only be gleaning some of its benefits.
Also, this “diet” is hard to criticize since
it is not as restrictive and regimented as Atkins and
others are. To me, that only creates shortcomings which
translates into nutritional imbalances. So, apply the
protein-enhanced Mediterranean principle to the concept
of eating 5 small meals a day and you’ll truly
be living a life fit for a Greek.
|
