Most nutritionists and doctors around the world agree that the Mediterranean diet has many health benefits. People living in the Mediterranean have far fewer heart attacks, strokes, dementia and are living longer and more active than many people in other parts of the world. Also, coastal women rarely worry about being overweight, staying slim and beautiful for many years. What is the secret of Mediterranean food? And why are the region's daily menus ideal 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 vegetables and fruits. Fast foods are also found there, but they are clearly not held in high regard. Even if you need to quickly whip up a sandwich or spaghetti, Mediterraneans prefer to use fresh rather than processed foods (vegetables, fruit, lettuce, cheese, etc. ) for the filling. Residents of Mediterranean countries always try to buy food in reliable stores or from reliable merchants in the market to buy high-quality and fresh products.
2. Low content of saturated fat
Another distinguishing feature of the Mediterranean diet is the predominance of monounsaturated fats in it. Saturated fatty acids, and especially trans fats, are known to be harmful to health, as they increase the level of bad cholesterol and can cause problems in the heart, blood vessels and lead to the development of cancer. Instead of such substances, it is better to use healthier monounsaturated fats, which the Mediterranean do, leaning happily on olive oil and shellfish. According to statistics, followers of this approach suffer little from diseases of the cardiovascular system.
3. Minimal Calories
Fans of the Mediterranean diet say that with it you can lose weight much faster and with more flavor. Since the food in its composition is not only tasty, but also low-calorie. Of course, Mediterranean people also like to eat cakes 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 their calories and excess weight.
4. Lunch with wine
A glass of wine with dinner is quite common for most Mediterranean people. At the same time, they do not abuse alcohol, preferring 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 make an excellent natural wine without 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 consumption of one glass of wine a 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 not sweet wines, but rather dry or table ones.
5. Satiety Diet
Usually, when dieting, a person often feels hungry because he severely limits his menu. The dietary diet of the inhabitants of the Mediterranean is not based on restriction, but on a reasonable combination and selection of products. Instead of denying yourself another snack, it is better to access it, 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. People in Malta and Israel love hummus, a very filling and healthy snack made from chick peas and walnuts.
6. Fiber weight
All fresh fruits and vegetables are rich in fiber. It is necessary for the normal functioning of the body, including good digestion. Plant fibers saturate the body with energy. It's hard to imagine a healthy diet without high-fiber foods on the menu. In the Mediterranean diet, they are one of the main ones on the table. However, the abundance of fiber is not desirable for those who have problems with the stomach and intestines.
7. Power supply for the whole day.
Regularly eating high fat and processed ingredients can cause brain swelling, fatigue, loss of energy, and sleepiness. The antioxidant-rich foods of the Mediterranean diet, by contrast, are designed to improve physical activity and brain focus. 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 like the Mediterranean diet, since bakery products are highly appreciated there and are actively included in the diet. But at the same time, there is an important nuance: the bread should not be made from processed white flour, but from whole grains. It is often served with olive oil. Whole grain products allow better control of blood sugar levels and less damage to the figure.
9. Great variety
The Mediterranean diet is based on fresh ingredients, most of which are grown and sourced locally. And this is quite a large area, which includes different countries and cultures (Turkey, Greece, Malta, Italy, Spain, Morocco, etc. ). Each of them has many of its 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
Should I say that Mediterranean dishes are distinguished by their excellent taste? This is another important advantage of such a diet. Juicy fruits and vegetables, lots of fresh fish, grilled meat combined with local herbs and spices can leave few people 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 a nutritionist or doctor.