The Mediterranean diet: the most recent significant dietary observation worldwide. Have you ever wondered what it is about? As its name indicates, it is the food consumed by the inhabitants of the countries of the Mediterranean coast. In total, there are approximately 3 continents and 16 countries along this belt. Eating habits and dietary patterns vary in each of these different countries and sometimes even vary in the different regions within each country.

What is all the bubbling hype?

What is so special about the diet of these people that is attracting so much attention? Recent studies show that the occurrence of cardiovascular diseases and related disorders is lower in this part of the world. While it could be due to lifestyle differences, the important role food and kitchen preparation play cannot be ignored.

Let’s trace the origins

The origins of the Mediterranean diet can be traced back to the Greek island of Crete (just to start) where Cretans and Greeks were seen to live longer than people in other parts of the world. In addition, those who died of coronary diseases and cancers were fewer.

Typical Properties

Mediterranean food is extremely rich in carbohydrates. The consumption of fruits, cereals and vegetables is high. Potatoes, beans, nuts, seeds and cereals are widely used. Milk and milk products, eggs are consumed in moderate amounts. So is the wine. Very little red meat is eaten. Instead, you eat more fish, which is good because it contains Omega-3 oils that are said to improve immune function.

A point to keep in mind

What is unique about the Mediterranean diet is the generous use of “olive oil”. Olive oil, as researched by Hippocrates, the father of medicine, is said to have many medicinal properties. It is said to add suppleness to muscles and skin, and ease the effects of sun or water. The antioxidant content is high in olive oil. These antioxidants are known to prevent arteries from becoming clogged and also discourage other chronic diseases such as cancer, bladder stones, urinary tract infection, ulcers, obesity, etc. This oil is special because it contains monounsaturated fatty acids that reduce the formation of cholesterol. Which helps to explain in part the low incidence of cardiovascular disease in this part of the world. Aside from olive oil, canola or peanut oil are rich in monounsaturated fatty acids. However, it is imperative to realize that it is not just olive oil that makes the diet so effective. It is said to be a combination of all these things working together.

the course of the meal

The Mediterranean diet usually starts with appetizers, mainly salads. The bread is always there but it is never processed. Depending on the season, hot soups can be served alongside the bread. Vegetables, grains and greens form the core of the main course. To complement this, fish and red meat are also sometimes served. Dessert is no fuss with a cup of Turkish coffee or Moroccan tea or a packet of biscuits. Mediterraneans also drink alcohol moderately with their meals.

To take advantage of all the benefits of the Mediterranean diet, dieticians recommend that in addition to following the diet, it is also necessary to have an adequate amount of water (at least 6 glasses a day). Moderate consumption of wine is also acceptable. For those who want to avoid concerns about alcohol in wine, the suggested alternative is purple grape juice, as it offers the same heart health benefits as wine.

Four tips from the Greeks

1. Go Olive While grocery shopping, you can look for canned foods labeled “fat free” or “cholesterol free.” While this is a step in the right direction, it does not protect you from the harmful effects of fat. The reason is that they may have high amounts of hydrogenated or partially hydrogenated oils that increase blood triglyceride levels. When shopping for oils, choose olive, canola or peanut oils and it’s always best if they’re fresh.

2. Choose fruits, vegetables, and grains over meat. Have ample servings of plant-based foods. Use fruits for your daily dessert. This will help you cut down on sweets that contain sugar and saturated fat.

3. Minimize animal fats. Cut back on processed cheese, butter, and yogurt. Eat fish and eggs in moderation: eggs about 4 servings a week and fish once a week. Contain red meat once a month. Natural yoghurts and goat’s milk cheeses and acceptable yoghurts.

4. Moderate wine. It is acceptable for women to have one or two glasses of wine with each meal and for men to have two to three. More than this would be excessive. This is said to help reduce heart disease and some cancers. Of course, be careful with excessive consumption. It can cause high blood pressure and weakening of the heart muscles. For those wary of alcohol, try purple grape juice.

Weight watchers around the world are drawn to the diet simply because of the exceptional taste sensation and the results speak for themselves. Keep in mind that like any diet, regular daily exercise (such as walking) must be included to reap the full benefits. The recipes can be exceptionally tasty, encouraging you to eat more than you need sometimes. Today, the Mediterranean diet is becoming fashionable around the world, in part due to immigration to other lands (awareness), but the diet itself is attracting the attention of professors and doctors who work closely with the preventive medicine and dietary research.