What Is The Mediterranean Diet?

If you’ve seen any of the good press lately surrounding the Mediterranean Diet, you may be interested in seeing whether or not it’s right for you. Unlike many popular diet programs, the Mediterranean Diet isn’t a crash diet – it’s a style of eating that’s been associated with some significant health benefits based on generations of traditional cooking in the countries surrounding the Mediterranean Sea.

The Mediterranean Diet involves the consumption of large portions of fruits, vegetables, fish, bread and other cereals, potatoes, beans, nuts and seeds. These delightful foods can be eaten fresh or dressed with olive oil. The most important form of monounsaturated fat in the Mediterranean Diet is olive oil, which can be used to add flavor to salads or to sauté fresh vegetables. Instead of being spread with butter, breads are often dipped in olive oil for a healthy, yet delicious, alternative. On the other hand, dairy products and poultry generally aren’t consumed, or are provided in small, infrequent portions, and red meat is rarely served. Eggs can be eaten up to four times in a week – or not at all – and wine is enjoyed, but used in moderation.

What health benefits does Mediterranean Diet have?

Because of all the fresh fruits and vegetables, along with a high proportion of monounsaturated fats and limited unhealthy fats, this diet is excellent for building a healthy heart. In fact, a study done in 2007 in the United States discovered that the Mediterranean Diet lowered the risk of heart disease and cancer in both men and women. Fats aren’t cut out altogether – rather unhealthy fats, such as hydrogenated oils and saturated fats, are eliminated to make way for monounsaturated fats (found in olive oil) and polyunsaturated fats (found in nuts and canola oil). These fats contain Omega-3 fatty acids which lower triglycerides and have been demonstrated to improve the health of blood vessels.

The high proportion of fresh fruits and vegetables enjoyed in the Mediterranean Diet has some clear benefits, but less obvious are the benefits of red wine consumption. Regarding the age-old debate of the benefits of red wine, the Mediterranean Diet encourages small amounts of red wine consumption. Some studies have shown that red wine reduces the body’s blood clotting ability, and contains many antioxidants. While consuming large amounts of red wine can be harmful, small amounts – such as one glass a day – are encouraged.

Are there any downfalls of this diet?

While the Mediterranean Diet seems very healthy in many aspects, it isn’t without its problems. If not followed closely, this diet can become more of a burden than a blessing. With a high consumption of breads and starches, some may find it easy to leave out the fresh element of the Mediterranean Diet, leading to rapid weight gain. If you choose to apply this style of eating to your lifestyle, make sure you don’t neglect the fruits, veggies, nuts and fish.

Overall, the Mediterranean Diet is a healthy, safe option if you’re looking to improve you and your family’s lifestyles. With its heart healthy benefits and cancer-fighting elements, this diet provides many desirable attributes. Not to mention, it’s just more fun to eat than starvation diets. Fresh fruits and vegetables remain an important part of this diet, yet starches, meats and wine can all be enjoyed without guilt – in moderation, of course.