Why you should be adopting a Mediterranean style of diet today

about mediterranean diet

Last Updated May 24th, 2019

Look what I found in the Mediterranean!

During an in-depth study in diet and nutrition in the 1950s, Ancel Keys, a Canadian physiologist stumbled upon a startling fact. He discovered that even the lowest-income groups of Southern Italy and Greece were somehow healthier than the richest people residing in Finland and the USA.

This study, famously known as the “Seven-countries study”, unveiled to the entire world the massive benefits of adopting a Mediterranean diet.

Keys, a probable follower of this kind of diet, lived until the ripe age of a 100.

His study was one of the first to link saturated fats to increased cardiovascular deterioration and the key advantages of adopting a Mediterranean style of living.

The Mediterranean “Way of Life”

mediterranean diet origin

Nestled between the irregular coastlines of Asia, Europe, and Northern Africa, the Mediterranean Sea has always been a travel goal for a majority of travelers worldwide.

The clear blue waters and shimmering sands fill people with a sense of wanderlust.

This sea also served as an important trade route between Eurasian and African regions.

But these are not the reasons why we are going to focus on this region today.

Today we are going to delve deeper into the diet and lifestyle of people native to this region.

Studies have indicated that the Mediterranean diet and lifestyle is one of the healthiest in the world.

The Mediterranean “way of life” has proven to be a realistic way of building natural immunity, maintaining a healthy weight, and having an increased lifespan.

So what are the people of Southern Greece, Italy, Turkey and Spain eating, which the rest of the world isn’t?

How come their diet has become synonymous with health and longevity?

The answer is as simple as it can be.

They indulge in a high fiber diet of fruits and vegetables, and the occasional healthy meat which makes them a beacon of healthy living.

Is it really just about fruits and vegetables?

Well, that’s not something you don’t know.

Since time immemorial we have been taught what the elements of a good, well-balanced diet are.

You have the fresh fruits, the vegetables, the whole grains, healthy fats and the list goes on and on.

So what makes the Mediterranean diet plan so different from the thousands of dusty nutrition books stacked in the corner of your local bookstore?

This article reveals all the secrets of this exotic diet and how easily you can incorporate those into your daily living

For starters, let’s take a look at their ingredients

  • They pick the fruits and vegetables native to their coastline. This long list includes greens such as spinach and kale, and non-starchy vegetables such as artichokes, tomatoes, cauliflower, and eggplants. The fruits are mainly berries, melons, and oranges.
  • They love having healthy doses of nuts and seeds in their diet. Almonds, sesame, walnuts, macadamia nuts, sunflower seeds, and pumpkin seeds.
  • Next come the wholesome legumes – the beans, peas, chickpeas, lentils, and peanuts.
  • A healthy yet measured proportion of tubers comprising of sweet potatoes, yams, turnips, and potatoes.
  • Whole and healthy grains such as oats, brown rice, buckwheat, barley, and corn.
  • Spices to add a healthy twist. Mediterranean people love using oregano, parsley, thyme, and rosemary.
  • Fish and seafood with one important feature. They are fresh and wild-caught.
  • Dairy products made of goat milk and probiotic yogurt.
  • Animal source of proteins which includes pasture-raised poultry and red meat.
  • Red wine.
  • Everything on this list is cooked in – the most notable contribution of the Mediterranean region to the world – Olive oil.

The Mediterranean Dietary Pattern

mediterranean diet

Well just having these healthy foods in your pantry doesn’t make your diet automatically Mediterranean.

The way these healthy ingredients are consumed is equally important.

For example, you can take the potatoes and deep fry them in olive oil and say that its Mediterranean since it makes use of very Mediterranean-ish ingredients.

Or have a beef steak every night coupled with generous amounts of red wine and think that you are going to live to be hundred.

Many people confuse Mediterranean diet with actual Italian, Greek, or Spanish food.

One important thing to remember here is that pasta, pizza, and processed meats, which so famously reside in European cuisine list, are NOT a part of the Mediterranean diet. Also, you need to understand their characteristic diet plan to gain the advantages of this nutritious diet.

Otherwise, you will just end up eating copious amounts of unhealthy foods under the pretext of healthy Mediterranean eating.

How to plan your Mediterranean meal?

This diet or rather a lifestyle has a very keen and balanced approach towards eating and living. Their dietary structure was studied widely for its innate benefits. To understand this you need to have a look at their balanced food “pyramid”

A Mediterranean lifestyle is based on the foundation of being happy and physically active.

They usually have large family luncheons and dinners where everybody sits together to enjoy a hale and hearty meal.

Eating with family and friends is an important aspect of the Mediterranean living.

This key feature has shown to have positive psychological implications such as lower levels of stress, anxiety, depression and even dementia.

Key elements of this diet plan

The Carbs and proteins

  • mediterranean diet excludes

    A major proportion of the diet comprises of whole grains. Whole grains are seeds of grass-like plants which have three important components intact – the bran, the endosperm, and the germ.

  • Bran is rich in minerals and anti-oxidants while being fibrous in nature. The germ component is also infused with vitamins, proteins, and minerals. The endosperm part is roughly almost carbs.
  • Refined grains are the ones which have the germ and bran removed leaving only the carb-rich center endosperm for our consumption.
  • Mediterranean diet is thus healthy because it focuses on consuming the whole version of grains with all its essential nutrients intact.
  • Next comes the legumes. This food group, which roughly contains more than 19,000 different species, is extremely protein and fiber dense. These are the best form of plant-based proteins which aid in the regulation of bowel movements and also promote weight-loss. They are inherently good for your heart and blood sugar and also a storehouse of vitamins.
  • The fruits and vegetable consumed regularly by the Mediterraneans are much higher than what their American counterparts consume. A typical diet plan includes no less than 7 to 10 servings of these per day. This fills your body with a rich dose of anti-oxidants and polyphenols.

The fats, the fish, and the fowl

  • The fresh seafood and wide variety of nuts and seeds are the sources of omega-3 fatty acids or the healthy fats. These improve your HDL cholesterol count which is beneficial for your brain and heart.Tuna, trout, salmon, and mackerel are mainly what they prefer eating.
  • Every dish in the Mediterranean diet plan is prepared in Olive oil instead of butter or hydrogenated vegetable oils. This oil, which is rightly called as liquid gold, is replete with major health benefits.Olive oil helps in drastically reducing bodily inflammation, improving metabolism, decreasing the risk of cardiac arrest, improving blood pressure, and even lowering rates of depression.
  • The type of dairy, poultry, and red-meat the Mediterranean people opt for is often grass-fed or free range. This removes the risk of harmful chemicals entering our systems which are found in processed and packaged meat. The number of servings of red meat is once per week.  It doesn’t exceed  3-ounces per serving.
  • They consume poultry and eggs twice or thrice per week. They are fond of consuming healthy probiotic yogurt. This kind of yogurt is full of healthy bacteria and yeast which is beneficial for maintaining your gut-health.

To drink or not to drink – Red Wine

Red wine is an important element of the Mediterranean diet.

The recommended intake is no more than one glass for women and two glasses for men.

Water is still the first choice of beverage.

There is absolutely no place for hard liquor or artificially sweetened drinks in the Mediterranean diet. Moderate consumption of red wine is cardio-protective or good for the heart.

Red wine is also an excellent source of anti-oxidants and flavonoids. It can even normalize your blood sugar level and improve cognition. Red wine is also a great option for people who are looking for healthy weight loss.

It has also shown to protect the aging brain from dementia and Alzheimer’s disease.

The unending list of benefits includes

  • Protection against the number one lifestyle disease – Type 2 diabetes. The fiber content of this diet prevents your glucose levels from spiking and maintains a normal sugar level.
  • By cutting out ALL processed, refined, packaged, and artificially preserved goods, this diet cuts down the risk of cardiovascular ailments (the no. 1 killer amongst chronic diseases).
  • The anti-oxidant rich foods reduce oxidative stress. Oxidative stress is what ages you and makes your muscles weak (including your brain’s). This diet thus protects you from aging fast, both physically and mentally.
  • It improves your cholesterol levels by increasing HDL (the good cholesterol) and lowering the LDL (the bad cholesterol) thereby improving your metabolism.

The Mediterranean lifestyle, thus, improves your overall health.

It has all the entities that are required for a long, healthy, and happy life.

Tragically, our modern lifestyle and diet are devoid of all these elements. We are no longer being killed by infections or predators but by the consequence of our own lifestyle choices.

Hence, it is more important now for you to readily adopt this lifestyle and eating habits if you want to ensure a healthy life for you and your family. No wonder, the Greek mythology is full of immortal godly beings.

The elixir was not hidden in the depths of seas or the peak of Mt. Olympus- it was always in their diet!


TL;DR?

mediterranean diet infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Top natural diuretics: The instant benefits you can get from nature’s water pills Since diuretic drugs are known to cause side effects, it is better to choose a…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
Erythritol: A healthy sugar substitute or yet another marketing ploy? Erythritol is a popular choice of a healthy alternative sweetening agent in foods. But how…
Benefits of exercise: Top reasons why you should be sweating it out more in the gym Are you leading a sedentary life and still not motivated enough to get up from…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
Melatonin: Fascinating facts on the hormone that brings you the Zzzs Did you know, melatonin - the chemical that puts you to sleep every night is…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Latest findings on Kombucha; a teacup full of yeast and bacteria How can a tea consisting of a live culture of bacteria & fungi be healthy?…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
SIBO Diet: The important dos and don’ts of this gut-healing diet A SIBO diet is a diet that works by eliminating certain sugars from your diet…
TRX: Why is this total resistance workout the best choice for your body? TRX or total resistance exercise is a form of exercise where suspension belts are used…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
Hemp Seeds: The actual science behind this controversial crop Inspite of being credited as a superfood, hemp seeds are still shrouded with layers of…
Guaranteed ways to lose weight fast and shed those extra pounds! Read more to find a guaranteed step-by-step method to lose weight permanently. Losing weight was…
PiYo (Pilates + Yoga): Bringing you the best of both the worlds PiYo exercise routine was formulated for people who find it tedious and grueling exercise regimens…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
Coconut oil woman
Coconut Oil: How one oil dominates the kitchen and the medicine kit too Coconut oil has been a favorite in many Asian kitchens. But more than a cooking…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
Cranberry: Top reasons why you should grow this “superfruit” in your own backyard Cranberry is a favorite among foodies and health enthusiasts alike. Read more on how it…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
Burpees: World’s most challenging fitness routine now made simple for you The majority of the fitness regimens mainly concentrate on a particular muscle group whereas Burpees…
Aromatherapy: Can this sense-stimulating therapy help you? Aromatherapy is a holistic treatment method with several benefits, and not just for humans but…
Surgery or home-remedy; what is the right way to treat a burn The treatment of a burn injury depends on its severity. You can save a life…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
antibiotic resistance
Antibiotic Resistance: How common diseases become deadly Can a cold kill you? How important is to get a flu shot? Why do…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
Vitamin B12: The unknown repercussions of this nutrient deficiency Vitamin B12 is also known as cobalamine; involved in the development of red blood cells…
Jackfruit: Slice your way into higher immunity, better digestion, & more… Native to the South East Asia, the jackfruit is a fruit brimming with thousands of…
Trisodium Phosphate: How a paint thinner made its way into your breakfast Ever thought how toxic chemicals find their way into our foods? How can they harm…
Fibromyalgia fatigue
HCG Diet: The dangers of using this diet to lose weight HCG is a natural hormone produced by both men and women that corresponds to fertility.…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
What is the average penis size and why should you care? Scientifically speaking, the average size of the penis depends on numerous factors such as genes,…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Keto diet healthy
Keto Diet: Did you know you could eat fats to burn fats? Keto diet - A wonder diet that lets you eat fats and lose weight too!…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Anticholinergics: The diverse range of diseases a single drug can easily treat What started as a novel treatment for Parkinson' disease has now become an all-encompassing drug.…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
Find the G spot: The top sex positions that guarantee an orgasm There has been a long debate as to whether the G-spot actually exists as a…
11 unbelievable health benefits of thyme you didn’t know! Thyme is a herb that has been used in alternative medicine.It is a well known…
Orgasms: How to perfect the art of achieving intense bursts of pleasure (every time!) Orgasms are dependent not just on the sexual activity but on your partner as well.…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But…
glutamine workout
Glutamine: Why is this the right choice for muscle-gain supplement? Glutamine can help you gain muscles and build higher immunity. Read more to find out…
iron food shellfish
Iron-Rich Foods: Eat these foods to keep fatigue and anemia away! How to ensure a muscles as strong as iron? Eat iron rich foods ! Iron…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find…
calorie counter
Calorie Counter: Count your calories before they flab Is calorie counting good? Are calories always bad for you? How do you if you…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
L-arginine: Your search for the ultimate fitness booster ends here L-arginine is an amino acid necessary for the body to perform various functions.  It is…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Oxalates: How healthy greens can sometimes be bad news for your kidneys Oxalates are compounds present in a majority of healthy foods. However, at times an overconsumption…
GERD heartburn
Heartburn: What are the exact symptoms and the best home remedies? There are easy home remedies for heartburn, which not only acts as a first aid…
The Vegan Diet: The benevolent way of eating that wins hearts (and tummies) The vegan diet involves fauna-friendly outlook towards food. Could the diet that hopes to balance…
The complete fitness guide on how to perform Tabata This fitness routine is called Tabata workouts, which is named after Dr. Izumi Tabata who…
Burn those years of stubborn fat-deposits with a few minutes of HIIT! HIIT or high-intensity interval training seems to be the right type of fitness training that…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
Panera bread steak arugula
Panera Bread: The truth behind this “healthy” restaurant chain What to order and what to avoid when dining at Panera Bread ? Know more…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.