Research results on the Mediterranean diet - Deepstash

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The Number One Diet Recommended by Harvard and Hollywood

Research results on the Mediterranean diet

Research results on the Mediterranean diet
  • Those who follow this diet retain brain power as they age.
  • Help reduce brain shrinkage and retain brain cells.
  • Reduce the occurrence of macular degeneration by more than a third.
  • Reduces rates of one of the more aggressive forms of breast cancer.
  • Prevents cardiovascular disease.
  • Improves diabetes.
  • Limits the rate of osteoporosis and fractures.
  • Improves life span.
  • Helps to lose weight, particularly hard to lose belly fat.
  • Helps maintain weight loss.

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The Number One Diet Recommended by Harvard and Hollywood

The Number One Diet Recommended by Harvard and Hollywood

https://www.inc.com/julia-samton/this-harvard-researched-and-hollywood-approved-diet-improves-health-fitness-and-.html

inc.com

2

Key Ideas

The Mediterranean Diet

  • Eat 7-10 servings of fruit and vegetables a day.
  • Carbohydrates should be consumed in the form of whole grains.
  • Protein should be mostly in the form of fish and chicken.
  • Red meat consists of no more than 1-2 servings per month. 
  • Replace dairy with olive oil. 
  • Red wine should be consumed in moderation to provide valuable antioxidants.

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The Last Conversation You'll Ever Need to Have About Eating Right

The Last Conversation You'll Ever Need to Have About Eating Right

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It's beyond strange that so many humans are clueless about how they should feed themselves. Every wild species on the planet knows how to do it; presumably ours did, too, before our oversized brains found new ways to complicate things. Now, we're the only species that can be baffled about the "right" way to eat.

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Key Ideas

There is no "best diet"

The “best” diet is a theme: an emphasis on vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plain water for thirst. 

That can be with or without seafood; with or...

Best foods don’t have labels

Because they are just one ingredient: avocado, lentils, blueberries, broccoli, almonds, etc.

The "Age" of vegetables
The best vegetables are likely to be fresh and locally sourced, but flash frozen is nearly as good (as freezing delays aging). Those “fresh” vegetables that spend a long time in storage or transit are probably the least nutritious.

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8 Ways to Follow the Mediterranean Diet for Better Health

8 Ways to Follow the Mediterranean Diet for Better Health

http://www.eatingwell.com/article/16372/8-ways-to-follow-the-mediterranean-diet-for-better-health/

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Perhaps the world's healthiest diet, the Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry-lean sources of protein-over red meat. Red wine is consumed regularly but in moderate amounts.

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Key Ideas

The Mediterranean Diet

The diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. 

It features fish and poultry—lean sources of protein—over red meat. 

Red win...

Research suggests these benefits:
  • Improved weight loss
  • Better control of blood glucose (sugar) levels
  • Reduced risk of depression
  • Associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease
How to change over to a Mediterranean Diet

Start small. Follow the strategies below, and make it a habit.

  1. Switch up your oil to extra-virgin olive oil, which is rich in monounsaturated fatty acids. Drizzle it on finished dishes like fish or chicken to boost flavor.
  2. Eat More fatty fish like salmon, sardines, and mackerel. 
  3. Eat veggies all day long.
  4. Phase in "real" whole grains that are still in their “whole” form and haven’t been refined.
  5. Snack on nuts, like almonds, cashews, or pistachios. 
  6. Enjoy Fruit for dessert. Also keep fresh fruit visible at home to snack on.
  7. Sip (a little) wine.
  8. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating.
The Pros And Cons Of The Paleo Diet

The Pros And Cons Of The Paleo Diet

https://www.huffpost.com/entry/paleo-diet_n_5774200

huffpost.com

You've probably heard about the Paleo diet; maybe you've even tried it. The "primal eating" trend is everywhere. Paleo, of course, encourages us to eat like our ancient ancestors did. The concept is this: Humans evolved on a diet very different from today's eating habits.

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Key Ideas

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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