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If you’re looking for a diet that emphasises simplicity, revolves around natural whole foods, has significant benefits for your health, and lets you eat food that actually tastes good, you may not think there are options out there that tick every box. But there is at least one: the Mediterranean diet. Here’s what it’s all about. What Is the Mediterranean Diet? Since there are sixteen countries bordering the Mediterranean sea, there’s not one single country for inspiring the Mediterranean diet. It was born from the commonalities in the diets throughout the region. Some of the main foods that the Mediterranean diet includes are: Lots of fruits and vegetables Nuts and seeds Beans Olive oil Breads and grains Potatoes Just as important as the foods the diet emphasises are the foods it limits. Naturally, no diet will encourage consumption of cupcakes and chips, but there are some other foods that the Mediterranean diet recommends are best consumed in moderation: Eggs (0-4 per week) and dairy Fish and poultry (low to moderate consumption) Red meat (low consumption) Wine (low to moderate consumption) All other kinds of food, especially sugar and processed food, should ideally be cut out entirely (or at least reserved for special occasions). Mediterranean Diet Health Benefits Especially in countries where dangerous chronic diseases are prevalent, the Mediterranean diet is beneficial for reducing these risks. Specifically, it protects against diabetes, heart disease and cancer. It can also help arthritis sufferers and extend the lifespan of Alzheimer’s patients. The diet is associated with belly fat loss, lower blood pressure and blood sugar, and improved cholesterol (raising the levels of “good” HDL, not “bad” LDL). Evidence also indicates that the diet has beneficial effects for brain health. The healthy amounts of fat from sources like olive oil and avocado boosts memory and cognitive ability. Omega-3 fats, found in fish, can reduce depression and promote overall psychological health. Many of us have been brainwashed into thinking that fat is bad, and that we should be eating low-fat diets and products. This couldn’t be more wrong, and one of the reasons the Mediterranean diet is so healthy is that it recognises this. If you want to learn the truth on fats, read my previous post here. Are There Any Downsides? Although I think the Mediterranean diet gets a lot of things right, there are a few parts of it I’m not big fan of. One of these is that many of its recipes are heavy on starchy carbs like bread, pasta and potatoes. Most of these foods are very refined and it’s so easy to eat too much which causes spikes in your blood glucose level. The second thing I’d point out is that the Mediterranean diet considers saturated fat to be evil and unhealthy. In reality, it’s necessary for optimal human health. So all in all, it’s not a perfect diet, but as long as you take the good parts of it, don’t go too crazy with the carbs, and use some coconut oil (which are saturated) to supplement the other fats, I think eating Mediterranean is a great choice. Have you tried to go on a Mediterranean diet? How did you feel? For more natural health tips visit our blog at: http://www.alkalife.com.au/blog
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