Most nutritionists and doctors around the world agree that the Mediterranean diet has many health benefits. People living in the Mediterranean suffer far fewer heart attacks, strokes, dementia and live longer and more active than many people from other parts of the world. Furthermore, coastal women rarely worry about being overweight, staying slim and beautiful for many years. What is the secret of Mediterranean cuisine? And why are the region's daily menus great for any diet?
1. Fresh food
The first thing that makes the Mediterranean diet so healthy is the freshness of the food. The inhabitants of this region consume a lot of fresh fruit and vegetables. There are also fast food outlets there, but they are clearly not held in high regard. Even if you have to quickly prepare a sandwich or spaghetti, Mediterranean people prefer to use fresh rather than processed food for the filling (vegetables, fruit, lettuce, cheese, etc. ). Residents of Mediterranean countries always try to buy food in trusted stores or from reputable traders on the market to buy truly fresh and high quality products.
2. Low in saturated fat
Another distinctive feature of the Mediterranean diet is the predominance of monounsaturated fats contained in it. Saturated fatty acids, and especially trans fats, are known to be harmful to health, as they raise the level of bad cholesterol and can cause heart and blood vessel problems and lead to the development of cancer. Instead of such substances, it is better to use healthier monounsaturated fats, as the Mediterranean do, happily leaning on olive oil and seafood. According to statistics, the followers of this approach suffer little from diseases of the cardiovascular system.
3. Minimum calories
Fans of the Mediterranean diet claim that you can lose weight with it much faster and tastier. Since the food in its composition is not only tasty, but also low-calorie. Of course, Mediterranean people also like to eat sweets or chocolate, but they rarely do so, preferring to focus on fresh vegetables, nuts, berries and fruits. And they prefer tasty and healthy seafood to fatty meat. This approach allows them to better control calories and excess weight.
4. Food with wine
A glass of wine with dinner is quite common for most Mediterranean people. At the same time, they do not abuse alcohol, but prefer to drink it in moderation, believing in the beneficial properties of wine. The wonderful climate of this region makes it possible to grow a large number of grapes, which are used to produce an excellent natural wine without any harmful additives.
A reasonable dose of such a drink will not interfere with a healthy diet and may even provide health and beauty benefits. Nutritionists allow the use of one glass of wine per day for women and two for men. This improves digestion, heart function, lowers bad cholesterol, increases hemoglobin levels and overall mood. It is important to choose wines that are not sweet, but dry or table wines.
5. Satiety diet
Usually, when on a diet, a person is often hungry because he severely restricts his menu. The dietary nutrition of the inhabitants of the Mediterranean is not based on restrictions, but on a reasonable combination and selection of products. Instead of denying yourself another snack, it is better to agree, but at the same time choose healthy foods. For example, Greeks, Turks, and Italians prefer to snack on simple but healthy foods: low-fat cheese, olives, nuts and fruit. In Malta and Israel they love hummus, a very satisfying and healthy snack made from chickpeas and nuts.
6. Fiber weight
All fresh fruits and vegetables are high in fiber. It is necessary for normal body functioning, including good digestion. Plant fibers saturate the body with energy. It is difficult to imagine a healthy diet without the presence of fiber foods on the menu. In the Mediterranean diet they are one of the main ones on the table. However, an abundance of fiber is undesirable for those with stomach and bowel problems.
7. Energy supply for the whole day
Eating regularly high in fat and processed ingredients can cause brain inflammation, fatigue, energy loss, and sleepiness. The antioxidant-rich foods of the Mediterranean diet, on the other hand, are designed to improve physical activity and brain concentration. Thanks to fresh and high-quality products, the inhabitants of this region suffer less from heart and brain diseases.
8. Harmless bread
Fans of flour products will especially appreciate the Mediterranean diet, as baked goods are held in high regard and are actively included in the diet. But at the same time, there is an important nuance: bread should not be made from processed white flour, but from whole grains. It is often served with olive oil. Whole grain products allow for better control of blood sugar levels and less damage to the figure.
9. Huge variety
The Mediterranean diet is based on fresh ingredients, most of which are locally grown and sourced. And this is a fairly large area, which includes several countries and cultures (Turkey, Greece, Malta, Italy, Spain, Morocco, etc. ). Each of them has many of their own national recipes and ways of preparing various products. Therefore, the Mediterranean diet cannot be monotonous and boring. You can try new recipes at least every day, using natural and healthy products from the shores of the Mediterranean Sea.
10. Great taste
Does it need to be said that Mediterranean dishes stand out for their excellent taste? This is another important benefit of such a diet. Juicy fruits and vegetables, plenty of fresh fish, grilled meat combined with local herbs and spices can leave few indifferent!
Despite all the above advantages of the Mediterranean diet, it is worth remembering its possible contraindications. And before choosing it for a long time, it is useful to consult with a nutritionist or doctor.