Is the Mediterranean diet a healthy diet?

25 October 2023

The traditional Mediterranean diet reduces the risk of depression and the likelihood of developing Alzheimer's disease, but it is not as beneficial for the heart and blood vessels as many believe. Let's understand the intricacies.

What is the essence of the Mediterranean diet?

It is not exactly a diet, but a food system that developed in the area near the Mediterranean Sea, food culture, eating habits that are characteristic of Greeks, Italians, Spaniards and Moroccans. People started talking about the benefits of the Mediterranean diet in the 1960s, when data emerged that mortality from cardiovascular disease in Greece, France and Italy was significantly lower than in the United States and Northern Europe. Many experts believed it was a matter of differences in eating habits.

Only a few global food systems are scientifically recognized as World Heritage:

Mediterranean diet,
okinawa island food,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, tables and strict rules and attention to food culture and local products. Let's see how the diet is built near the Mediterranean Sea and if it is possible to repeat the effect of the diet in our country.

Foods to include in your diet

Typical diet foods:

olive oil;
olives;
hummus?
fresh vegetables, berries and fruits.
plain yogurt and cheese;
garlic onion?
Fish and seafood;
herbs - thyme, rosemary, oregano, basil.
white bread, pasta;
Red wine.

Foods to avoid

Eggs and meat are severely limited on this diet. Pastries, breads and pasta are ideally made from whole grains. The best dessert is fruit, honey, nuts, and non-store-bought sweets with trans fats. Avoid anything that has been transported from the other side of the world for a long time and stored in the freezer. You don't need to eat less butter, full-fat dairy products and cheese. More fresh vegetable salads with added protein.

The Mediterranean food culture is based on certain habits linked to the way of life of the inhabitants of the region. These habits also affect health, including mental and emotional:

spend a lot of time with family,
I often visit parents,
give up unhealthy and complex diets,
respect culinary traditions,
cook and eat together, often outdoors;
use local fresh produce from the market,
Lead an active lifestyle, walk a lot and do physical work.

Overall, the Mediterranean diet is considered one of the healthiest and most balanced in the world, and Mediterranean people are renowned for their health and long, active lives.

Is it possible to lose weight on this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra pounds should reduce the amount of fat. At the same time, a diet based on food prepared at home from fresh ingredients helps control and maintain weight. Separately, the scientists noted the benefits of such a diet compared to a low-fat diet: in the control group of the studies, those who added olive oil to their diet lost the most weight.

Noticeable results will take at least 5-6 months. But weight loss will happen comfortably and imperceptibly, without discomfort, hunger, sudden weight gains and setbacks, and the lost pounds will not return.

Myths about the Mediterranean diet

Myth 1: Good for the heart

A recent review of the results of 30 studies on the effect of the Mediterranean diet on the risks of heart attack and stroke did not show great results. It is impossible to say anything with certainty about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from a stroke, in others it reduces the content of "bad" cholesterol in the blood, but only by 10%, which is insignificant compared to the effect of drugs.

Myth 2: You have to drink wine every day

Regular consumption of wine, especially red wine, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass a day, and in some studies even less, up to 15 grams. And this only applies to completely healthy people without chronic diseases. In any case, the worship of wine is one of the most controversial aspects of popular nutrition, and belief in its miraculous powers could potentially do more harm than good.

Nutritionists also advise not to forget the benefits of separate meals 5-6 times a day: the Mediterranean region is more characterized by a different rhythm with a slow and meager breakfast, a break for a siesta in the afternoon and a rich late dinner.

Myth 3: You must eat local produce

The great benefits of the Mediterranean diet come from foods from a specific region:

olive oil and seafood are rich in healthy fats,
Avoiding sugar and high fiber in vegetables and fruits is good for the gastrointestinal tract,
Whole grains are anti-inflammatory and keep your energy levels high throughout the day.

Unfortunately, we live far away and receive all the same products in a different form than the original, damaged in transit, processed, etc. Although the climatic conditions are different, some of the Mediterranean products can really be replaced by more familiar and affordable ones, simply by adapting the diet for our region: cod, mackerel or herring, buckwheat, barley, oatmeal as whole grains, kefir and yogurt instead of yogurt. White cabbage will replace broccoli and virgin sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And be sure to eat more seasonal berries, vegetables and fruits.

The balanced diet program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, nutrient balance, healthy fats and whole grains.

A healthy, balanced diet helps maintain slimness, tone, good mood and good health, increases performance and lifts your mood. You can choose your desired calorie content or order a gluten and lactose free option.

The benefits of the Mediterranean diet

The secret to a healthy diet is not only the balance of nutrients. There are several areas of health where the possibilities of the Mediterranean diet are truly impressive:

mental health,
mental health of older people,
prevention of cancer problems.

The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet high in fat and carbohydrates. The risk is 33 percent lower than those who prefer fatty, sweet foods and fast food. According to one version, this is due to how the microflora in our intestines affects the body as a whole and especially the brain.

Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect neurotransmitters responsible for mood regulation. On the other hand, the studies themselves may simply be confounding cause and effect: people in a bad mood are indeed more likely to eat badly and eat more sweets; perhaps depression is primary, not diet.

Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that lovers of this type of diet are 15-35% less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.

Finally, limiting sugars and red meat in the diet reduces the risk of cancer. A review of research over the past 10 years found that the region's foods are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow the growth of cancer cells.

Disadvantages and harms of the Mediterranean diet

The principles of the Mediterranean diet are consistent with WHO recommendations. By giving up junk food, a person usually loses weight, but smoothly and slowly, without harmful or dangerous side effects.

Perhaps the only drawback of the diet is the high cost of quality products. In addition, in winter, in our latitudes, it is difficult to eat fresh fruits and vegetables every day or find fresh fish every day.

And the bad, as in any other diet, is linked to the lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the products are used the freshest.

Otherwise, there are no contraindications for the Mediterranean diet, except for intolerance to specific foods. It should only be tried with caution by those with liver or gastrointestinal conditions. It is necessary to consult your doctor and nutritionist in advance.

Tips for creating a Mediterranean diet

The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of its secrets is healthy local products. These can be hard to find replacements in northern areas.

The diet includes three main meals - breakfast, lunch and dinner. You can snack on something harmless: fruits, vegetables, nuts, seeds, berries or yogurt without sweet additives.

An important part of the Mediterranean food culture is healthy habits that have a positive effect not only on physical but also on emotional health. For example, the love of family gatherings and cooking. Try it

cook with friends and family,
attend classes and cooking classes,
organize themed dinners and parties.

This will add pleasant feelings to the healthy food of the diet. Another key component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walk, dance, climb stairs, do housework. Weekends are best spent outdoors and in good company.

Daily consumption of wine with a diet can only benefit perfectly healthy people and in very moderate quantities. As a rule of thumb, no more than 150ml of wine per day is safe for women and no more than 200ml for men. If there are even minimal risks, the harm to health may be more noticeable than the benefit. If in doubt, it's best to avoid alcohol altogether.

Remember, even the Mediterranean diet is not a panacea. It is not guaranteed to prevent heart attack and stroke, but it reduces the risk of depression, helps control weight, reduces the chance of dementia and is useful for cancer prevention.