The Powerful Benefits of a Mediterranean Diet
What is the Mediterranean diet?
It is the diet that has been enjoyed by people living along the Mediterranean Sea for thousands of years. It is a high-fibre anti-inflammatory diet consisting of fruits, vegetables, legumes, herbs, whole grains, healthy fast like olive oil, fish and a moderate amount of dairy, meat, and red wine.
Many studies have shown that this diet, combined with regular physical activity and not smoking, is highly effective in preventing cardiovascular disease, dementia, depression, and type 2 diabetes.
Brain Health
Research shows that eating the Mediterranean way might be a natural treatment for Parkinson’s and Alzheimer’s disease (AD) and a great way to preserve our memory.
This is thanks to the presence of healthy fats like olive oil and nuts, plus plenty of anti-inflammatory veggies and fruits. These help counter the harmful effects of exposure to toxicity, free radicals, and foods that cause inflammation and allergies.
A 2023 study published by the American Academy of Neurology concluded that the Mediterranean diet, particularly the MIND diet, which is a specific type of this diet, is associated with less postmortem AD pathology, mainly beta-amyloid load.
Mental Health
The Mediterranean lifestyle involves spending a lot of time in nature and eating food surrounded by family and friends (rather than alone or on-the-go). These are crucial in reducing chronic stress, which is widely proven to be the direct cause of many modern illnesses.
In addition, research shows that the risk of depression is reduced when people eat a variety of anti-inflammatory foods, which is the hallmark of the Mediterranean diet.
Heart Health
When it comes to heart health, one of the most beneficial components of the Mediterranean diet is olive oil.
Olive oil consists mainly of monounsaturated fats. These fats can help lower LDL bad cholesterol (LDL), raise good cholesterol (HDL) and lower triglycerides, thereby reducing the risk of heart disease.
Olive oil is also beneficial for lowering blood pressure because it makes nitric oxide, which is what keep the arteries open, more bioavailable.
The best type of olive oil is extra-virgin and cold-pressed, and the best way to consume it is as salad dressing, or adding it to your food after it’s been cooked. This is because very high temperatures may change the nature of the oil and reduce its benefits.
Natural Diabetic Diet
The Mediterranean diet is low in sugar as the only sugar present usually comes from fruit, wine and the occasional freshly made desserts. Although bread and pasta are staples in Mediterranean countries, being active and otherwise consuming very low levels of sugar means that insulin resistance, which leads to Diabetes Type 2, is rare in these countries.
What to eat on a Mediterranean diet - Graphic by Noomi Wellness.
What You Must Avoid
· Processed foods, e.g. ready-made meals
· Anything with added sugar, additives, flavours, e.g. soft drinks
· Any GMO food
· Hydrogenated fats or margarine
· Heavily processed vegetable oils, such as corn oil, canola oil, soybean oil & safflower oil