The Mediterranean diet has received lots of press in recent years for its wholesome, health-promoting properties. This is not a regimented fad diet designed to shed weight quickly; rather, it's the centrepiece of a healthy lifestyle that focuses on good food, moderate daily activity and relaxed time spent with friends and family. Could this be one of the healthiest diets in the world? We take a look at the benefits of the Mediterranean diet and how you can incorporate elements in your own snacks and meals.
What makes the Mediterranean diet so healthy?
The Mediterranean diet refers to the traditional eating habits of the Greek islands, southern Italy, Spain and other regions bordering on the Mediterranean Sea. Although there are regional variations, a number of overarching trends in each area's cuisine go a long way toward explaining its healthy reputation.
In general, the Mediterraneandiet includes plenty of vegetables, fruit, whole grains, beans and legumes, as well as smaller quantities of lean meat, primarily chicken and fish. Olive oil is used for cooking and salad dressings, while nuts, eggs and dairy products are consumed in moderation.
There is very little red meat eaten, and dessert is usually fruit rather than sweets. As a result, the Mediterranean diet tends to be low in refined sugar and saturated fat, yet high in fibre, nutrients and healthy unsaturated fats such as omega 3 and 6. When viewed this way, it almost perfectly matches the government's healthy eating recommendations – which could make the Mediterranean diet one of the healthiest in the world.
A diet for longevity and good health
It has long been believed that following a Mediterranean-style diet can increase your life expectancy and reduce your risk of a whole host of conditions, including cancer, high blood pressure, type 2 diabetes, obesity, Parkinson's, Alzheimer's, and high cholesterol, among others. In particular, the Mediterranean diet is said to have powerful protective benefits for the heart, cutting your risk of heart disease and stroke quite significantly. What's more, much recent research seems to support these longstanding claims.
For example, a 2013 study carried out by researchers at the Universities of Barcelona, Malaga, Navarra and Valencia found that eating a diet with an emphasis on vegetables, fruit, olive oil, nuts and fish could lower your risk of cardiovascular disease and stroke by as much as 30 percent. (You can see the researchers' subsequent dietary recommendations here.)
The effect could be due to the antioxidant and anti-inflammatory properties of many typical Mediterranean ingredients, including olive oil and nuts, which reduce the oxidative stress and inflammation associated with many chronic conditions; it could also be related to the diet's fibre content, which improves digestion and lowers blood sugar levels, which in turn helps prevent insulin sensitivity and improve glucose metabolism.
How to eat more "Mediterranean"
The Mediterranean diet is not a restrictive regime – in fact, it's quite the opposite. The emphasis is on enjoying your food by eating a wide variety of natural, unprocessed foods, and taking the time to relax and share a meal with family or friends. So don't stress about "getting it right" – rather, take the opportunity to try out new ingredients and recipes that are as tasty as they are nutritious.
Generally speaking, a Mediterranean-inspired diet will be built primarily around plant foods: vegetables and whole grain pasta, bread and rice. Try replacing butter with olive oil for cooking, and use fresh herbs in place of salt for seasoning. Rather than crisps or sweets, snack on fresh fruit or heart-healthy nuts – just be sure to go easy on the latter, as they are highly calorific. Include grilled or baked fish in your diet at least twice a week, but limit red meat to only a couple of servings each month – the rest of the time you can add poultry, eggs or low-fat dairy products as a source of protein.
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