Mediterranean Diet Benefit And Risk That No One Talks About
The Mediterranean diet is inspired by the eating habits of people who live near the Mediterranean Sea. When initially formulated in the 1960s, it drew on the cuisines of Greece, Turkey, Italy, and Spain. In decades since, it has also incorporated other Mediterranean cuisines, such as those in the Levant and North Africa.
The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products. Olive oil has been studied as a potential health factor for reducing all-cause mortality and the risk of chronic diseases.
Healthy fats instead of unhealthy ones
Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, lowering total cholesterol and low-density lipoprotein cholesterol levels. Nuts and seeds also contain monounsaturated fat. Fatty fish, such as mackerel, herring, sardines, albacore, and salmon, are rich in omega-3 fatty acids. These polyunsaturated fats help fight inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure.
The Mediterranean diet has been linked to a long list of health benefits.
It may help reduce the risk for heart disease
The Mediterranean diet has been studied extensively for its ability to promote heart health. Following a Mediterranean diet limits your intake of refined bread, processed foods, and red meat, and encourages drinking red wine instead of hard liquor, all factors that can help prevent heart disease and stroke.
The Mediterranean diet is low in saturated fat with high amounts of monounsaturated fat and dietary fiber. One possible factor is the potential health effects of olive oil in the Mediterranean diet. Olive oil contains monounsaturated fats, most notably oleic acid, which is under clinical research for its potential health benefits.
Protecting against type 2 diabetes
Emerging evidence suggests that eating this way may offer protective effects for those with or at risk for type 2 diabetes. Mediterranean eating improves blood sugar control in those already diagnosed with the condition, suggesting it can be a good way to manage the disease.
There may be health concerns with this eating style for some people, including:
- You may gain weight from eating fats in olive oil and nuts.
- You may have lower levels of iron. If you choose to follow the Mediterranean diet, be sure to eat some foods rich in iron or in vitamin C, which helps your body absorb iron.
- You may have calcium loss from eating fewer dairy products. Ask your health care provider if you should take a calcium supplement.
- Wine is a common part of a Mediterranean eating style, but some people should not drink alcohol. Avoid wine if you are prone to alcohol abuse, pregnant, at risk for breast cancer, or have other conditions that alcohol could make worse.
There is also a risk of excess calorie intake because specific amounts of foods and portion sizes are not emphasized, which could lead to weight gain. It might be helpful to use the Mediterranean Diet Pyramid, which provides guidance on specific types of foods to choose from, along with a balanced plate guide that gives a better indication of the proportions of food to eat per meal. However, it is important to note that the Mediterranean dietary pattern provides satiety and enables long-term adherence.
More in Health & Well-being
Some Solid Sources of Protein That You’re Probably Overlooking – Don’t Miss Out!
If you want to gain some muscle mass or get a bit leaner, then consider protein your best friend. Many dietitians...March 4, 2022
Easy Ways to Get Organized In 5 Minutes
It is nearly impossible to take a day off or have a couple of hours in hand to organize your life...February 28, 2022
Cold Got You Down? Not If You Follow These Tips
Don’t you hate it when you have to go somewhere important but you catch a cold and are left with no...February 22, 2022
Topping Surveys Prove That American’s Have a Special Bond With Pepperoni Pizza
Pizza is perhaps the most commonly eaten and most beloved fast-food option worldwide. You’re never in the mood for a pizza...February 10, 2022
Not Sure if a Person Likes You? Here Are Subtle Signs That Point to ‘Yes’
Deciphering if a person is into you or not is never a walk in the park. Several dates and hangouts don’t...February 7, 2022
What are The Health Benefits of Keeping Houseplants
Having greenery inside your house as interior design, such as hanging plants, succulents, and leafy vines, can be soul-cleansing and refreshing...January 31, 2022
Katie Maloney-Schwartz Pens ‘Important’ Message About Positive Body Image
Katie Maloney- Schwartz is the true body-positive hero we all could use to motivate us in our lives. The 35 years...January 27, 2022
The Best Tips For Eating Healthy With Your Family
If you take a good look at what is usually found at the aisles at the supermarket, you’ll realize there are countless...January 25, 2022
Here Are Some Foods You Should Throw Out Immediately If You Have Diabetes
Having diabetes can be challenging. You are suddenly hit with so many restrictions and you feel like you can no longer enjoy...January 20, 2022