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Pros and Cons of the Mediterranean Diet
Pros of the Mediterranean Diet
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- General Nutrition. It encourages a variety of nutrient-dense foods.
- Heart Health. It is associated with reduced risk of coronary heart disease, heart attack and overall mortality.
Better Blood Sugar Control. It
was able to lower Hemoglobin A1C levels by up to 0.47 %, as compared with control diets.Mental Health a 2018 study found those following a Mediterranean diet were 33% less likely to develop incident depression than those not following a Mediterranean diet.
Weight Management. Research has found that people do not gain weight when following a Mediterranean diet.
Reduces Inflammatory Markers.
Cancer Prevention. A meta-analysis found that those who adhered most closely to the Mediterranean diet had a lower risk of developing colorectal cancer, breast cancer, gastric cancer, liver cancer, head and neck cancer and prostate cancer.
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Cons of the Mediterranean Diet
- Cost. Some consumers do worry about the cost of including fish regularly.
- Additional Guidance May Be Necessary for Diabetes. Because there is an emphasis on grains, fruits, and vegetables (including starchy vegetables), meals may be high in carbohydrates.
- Restrictions May Feel Challenging. This diet recommends reducing red meat and added sugar consumption.
- Concerns About Alcohol Intake. Some experts raise concerns about regular alcohol intake (particularly wine).
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The Mediterranean diet
The diet includes fruits, vegetables, fish and whole grains, p...
Benefits of the Traditional Mediterranean diet
Research has shown that the traditional Mediterranean diet
- reduces the risk of heart disease
- is associated with a lower level of the "bad" cholesterol
- is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases.
Key components of the Mediterranean diet
- Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
- Enjoying meals with family and friends
- Drinking red wine in moderation (optional)
- Getting plenty of exercise.
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Paleo concept
Humans evolved on a diet very different from today's eating habits. To be healthier, leaner, stronger and fitter, we must re-think our diet and remove some of the food groups we ...
What to eat
- Animals (especially a "whole animal" approach, including organs, bone marrow, cartilage, and organs).
- Animal products (such as eggs or honey).
- Vegetables and fruits.
- Raw nuts and seeds.
- Added fats (like coconut oil, avocado, butter, ghee).
What to avoid
- Grains, although research suggests eating whole grains improve our health and appear to be neutral when it comes to inflammation.
- Heavily processed oils, such as canola and soybean oil.
- Legumes, although research suggests the benefits of legumes outweigh their anti-nutrient content. Cooking eliminates most anti-nutrient effects. Some anti-nutrients may even be good.
- Dairy.
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The Mediterranean diet
It is not a weight-loss regime such as the Atkins or Dukan diets. It is actually not a prescriptive diet at all, rather a pattern of eating.
It is based on a rural life where people at...
Principles of the Mediterranean diet
- It is based on large amounts of fruit and vegetables, legumes, whole grains and especially olive oil.
- Fish and seafood depends on how close to the sea you live.
- Chicken, eggs and small amounts of dairy, such as cheese and yoghurt, are there in moderation.
- The diet includes a small amount of wine with meals
- It is quite a high-carbohydrate diet (pasta, bread and potatoes).
- Red meat and sweets would rarely be consumed.
- It is accompanied by quite a lot of physical activity.
The Mediterranean diet is more than food on a plate
- It emphasises values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity.
- Shared family meals help people eat well and avoid excess, while the TV dinner habit is linked to obesity.
- It involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking and particularly the sharing and consumption of food.