Anyone who takes an interest in what they eat has probably heard of the Mediterranean diet. This refers to eating foods typical of the countries of southern Europe, including southern Spain, Italy, and Greece. Here’s a look at why this diet has become so popular and is endorsed by nutrition experts, and what type of foods it includes.
When did the Mediterranean diet first become more widely known?
Studies carried out by biologists in the 1960s and 70s examined the link between good health outcomes and diet, and first highlighted the benefits of the Mediterranean diet.
Researchers found despite being some of the less wealthy regions of the world, local populations had lower instances of serious cardiovascular diseases and lived longer on average than citizens of wealthier nations in northern Europe and the USA.
Although the results of the studies were published in scientific journals, the benefits of the diet did not become more widely known until the 1990s. Many health professionals now recommend the Mediterranean diet as part of a healthy lifestyle.
What are the benefits of the Mediterranean diet?
The Mediterranean diet has been associated with maintaining a healthy body weight, lowering cholesterol, lowering blood pressure, managing type 2 diabetes, and reducing the risk of developing heart diseases and certain types of cancer. There is some evidence that it has a protective effect on the brain, reducing the risk of developing dementia.
What foods does the Mediterranean diet include?
The diet includes produce that is native to the regions of southern Europe, including oily fish and other seafood, fruit and vegetables, whole grains, nuts and legumes, and olive oil. Foods high in saturated fats such as dairy and red meat are consumed in smaller quantities. Red wine is also consumed in moderation.
Why is it important to include these foods in your diet?
The diet is high in unsaturated fats, which have a protective effect on the heart, helping to keep the arteries clear from atherosclerosis. This is caused when the blood vessels become clogged up with fatty deposits from ‘bad’ cholesterol, also known as low density lipoproteins LDL). When LDL levels are elevated, it increases the risk of stroke and heart disease.
There are many other proven benefits of the diet. It’s high in fibre, which helps to keep you feeling full for longer and reduces the temptation to snack on unhealthy foods. It’s also rich in antioxidants, omega 3 fatty acids, potassium, folic acid, and vitamins B, C, and E.
Why it’s not all about diet
Medical professionals emphasise that the diet is not just about following a fixed regimen, and it does not involve counting calories or excluding any particular food groups. It’s also best viewed as part of a wider cultural lifestyle that involves plenty of fresh air and physical activity.
Mediterranean culture also values eating as a shared social activity, for example in the tapas tradition of Andalusia. This promotes good mental health and can lead to more positive lifestyle choices, such as not drinking to excess or bingeing on junk food.
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