Is the Mediterranean diet a healthy diet?

25 October 2023

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

What is the essence of the Mediterranean diet?

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

Only a few of the world's food systems are scientifically recognized as World Heritage:

Mediterranean diet,
food on the island of Okinawa,
Scandinavian way.

All these methods are united by the absence of strict restrictions, tables and strict rules and attention to food culture and local products. Let's figure out how the diet is structured near the Mediterranean Sea and whether it is possible to replicate the effect of the diet in our country.

Foods to include in your diet

A typical diet:

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

Foods to avoid

Eggs and meat are very limited on this diet. Cakes, bread and pasta are preferably made from whole grains. The best dessert is fruit, honey, nuts, and not store-bought sweets with trans fats. Avoid anything that has been shipped from the other side of the world for a long time and stored in the freezer. There is no need to consume less butter, full-fat dairy products and cheese. More fresh salad greens with added protein.

Mediterranean food culture is based on certain habits related to the lifestyle of the local people. These habits also affect health, including mental and emotional health:

spend a lot of time with family,
visit parents often,
give up an unhealthy and complex diet,
respect culinary traditions,
cook and eat together, often outside,
use local fresh products 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 known for their health and long, active lives.

Is it possible to lose weight on this diet?

People in the Mediterranean region do not always maintain a slim figure, but many still believe that their diet alone ensures weight loss. This is not true: losing weight requires exercise. Those who want to lose the extra pounds must 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. In particular, researchers pointed out the advantages of such a diet in comparison with a low-fat diet: In a control group of studies, those who added olive oil to their diet died the most.

For noticeable results, it will take at least 5-6 months. But losing weight will happen comfortably and unnoticed, without suffering, hunger, sudden weight gain and trauma, and the lost kilos 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 effects of the Mediterranean diet on the risk of heart attack and stroke did not show outstanding results. It is impossible to say anything definite 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%, whichis insignificantly small compared to the effects of drugs.

Myth 2: You must drink wine every day

Regular consumption of wine, especially red, 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 perfectly healthy people without chronic diseases. In any case, the worship of wine is one of the most controversial aspects of the popular diet and belief in miraculous powersit could potentially do more harm than good.

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

Myth 3: You must eat regional products

Major 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 amounts of fiber in vegetables and fruits is good for the digestive tract,
Whole grains have an anti-inflammatory effect and keep energy high throughout the day.

Unfortunately, we live far away and receive all the same products in far from their original form, damaged in transit, processed and so on. Although our climatic conditions are different, it is actually possible to replace some Mediterranean products with more familiar and economical ones, simply by adapting the diet for our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal as a whole grain, kefir and yogurt instead of yogurt. Cabbage replaces broccoli and unrefined 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 nutrition plan follows the same principles that have made the Mediterranean diet famous around the world: fresh local ingredients, balanced nutrients, healthy fats and whole grains.

A healthy, balanced diet helps maintain leanness, tone, good spirits and good health, increases performance and lifts spirits. You can choose the calorie content you want or order a gluten and lactose free option.

The benefits of the Mediterranean diet

The secret to a healthy diet is not just 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 the elderly,
prevention of cancer problems.

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

Free sugars and saturated fats can cause inflammation in the digestive tract, which can affect neurotransmitters responsible for mood. On the other hand, the research itself may simply confuse cause and effect: people in a bad mood are indeed more likely to eat poorly and eat more sweets; maybe depression is primarily nourishment, not sustenance.

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 percent less likely to suffer from dementia and have a reduced risk of developing Alzheimer's disease.

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

Disadvantages and harms of the Mediterranean diet

The principles of the Mediterranean diet are in line with WHO recommendations. By giving up junk food, a person usually loses weight, but slowly, without any 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 to find fresh fish every day.

And the harm, as in any other diet, is related 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 as fresh as possible.

Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to certain foods. Only those with liver or gastrointestinal disorders should try with caution. 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. This can be difficult to find a substitute in the Arctic.

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 are healthy habits that have a positive effect not only on physical but also on mental health. For example, love of family gatherings and cooking. Try it

cook with friends and relatives,
attend master's courses and courses in cooking,
organize themed dinners and parties.

In this way, pleasant feelings are added to healthy food in the diet. Another important aspect of the Mediterranean lifestyle is physical activity. You need to exercise at least 30 minutes a day: walking, dancing, climbing stairs, doing housework. Weekends are best spent outdoors and in good company.

Daily consumption of wine during a diet can only benefit perfectly healthy people and in very moderate amounts. As a general rule, no more than 150 ml of wine per day is safe for women and no more than 200 ml for men. If there is even a minimal risk, the health damage may be more pronounced than the benefit. If there is any doubt, it is better to avoid alcohol altogether.

Remember that even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the risk of dementia and is useful in the prevention of cancer.