One diet that appears again and again in the health and wellness arena and mainstream media is the Mediterranean diet. It is accepted by many as a healthy diet and in analysis of diet options, it often outperforms others as the optimum diet for health and longevity. And what’s not appealing about a diet that sounds like it could be based on pizza and creamy pasta!
In this blog post, we will explore what the Mediterranean diet entails, its evidence-based health benefits, and the foods, nutrients, and lifestyle aspects that make it a wonderfully holistic approach to health and wellness.
What Exactly is the Mediterranean Diet?
Firstly, the Mediterranean diet is more than just a diet; it's more of a lifestyle rooted in the traditional eating habits of people from countries bordering the Mediterranean sea, such as Greece, Italy, and Spain.
It isn’t a strict regimen but rather a flexible and balanced approach to eating. And the good news is that this approach can be adapted to other styles, flavours and eating preferences.
This diet emphasizes whole, plant-based foods, healthy fats, and lean proteins, and has been linked to numerous health benefits. It includes an abundance of fruit and vegetables, wholegrains, legumes, nuts and seeds. It’s rich in olive oil, with plenty of fish and seafood. Poultry and eggs are eaten in moderation with red meat sparingly, typically as a treat rather than a staple. Cheese, yogurt and wine, especially red wine, are used in moderation, with wine being consumed mainly with meals.
Fundamentality, it is a diet very low in processed food.
So what does the research say?
The Mediterranean diet really comes into its own when it comes to demonstratable benefits backed by research, giving it its well-deserved reputation as one of the healthiest dietary patterns in the world. Research shows clear advantages in helping to prevent cardiovascular disease and Type 2 diabetes which are some of the leading causes of premature death and illness. Research shows that this way of eating can make it easier to both lose and maintain a healthy weight which is a goal for so many of us nowadays.
The high intake of fruits, vegetables, whole grains, and healthy fats helps reduce the risk of heart disease. A landmark study published in the New England Journal of Medicine found that individuals following a Mediterranean diet had a 30% lower risk of cardiovascular events compared to those on a low-fat diet.
Type 2 diabetes is increasing at a worrying rate. In the Mediterranean diet, the healthy fats and fibre help slow the release of glucose into the blood stream. The fats help us feel satisfied after a meal and provide essential fatty acids which are vital for our brain and heart health while increasing the flavour of our meals, making this dietary pattern a really enjoyable option. If we don’t enjoy the food we eat, we won’t stick to it long term.
Watching your weight
The emphasis is on eating whole foods and the avoidance of processed foods, naturally reduces calorie intake while providing essential nutrients, without the need for calorie counting or restriction. And who has the time and energy to be counting calories and restricting food. A study in The Lancet Diabetes & Endocrinology Journal, found that, especially when coupled with physical activity, the Mediterranean diet was effective in reducing body weight and waist circumference which is one of the most accurate markers of overall health and can provide an indication of metabolic health.
The Mediterranean diet & brain health
We are hearing more and more about increasing levels of premature cognitive decline and dementia, which can have devastating effects on individuals and their families. So it’s encouraging to read studies demonstrating the link to improved brain health and a lower risk of cognitive decline and dementia for those following this dietary pattern. The combination of antioxidants, healthy fats, and anti-inflammatory properties supports brain function, keeping our brains healthy as we age.
Let’s take a closer look
Fruits and vegetables are the cornerstone of the Mediterranean diet and are consumed in abundance, providing fibre and rich sources of vitamins, minerals, and anti-oxidants.
Whole Grains like oats, barley, and bulgur wheat provide complex carbohydrates, fibre, and other essential nutrients, supporting digestive health and giving us sustained energy levels rather than the blood sugar highs and lows of a processed diet. Traditional Mediterranean pizza is often made with whole ingredients, including a thin crust, fresh tomato sauce, olive oil, and a moderate amount of cheese and vegetables. It is typically lower in saturated fats and calories compared to many modern versions. Similarly, pasta is usually consumed in smaller portions, often as a side dish rather than a main course. It's typically made from durum wheat semolina, which has a lower glycemic index than highly processed pasta. It is often paired with vegetable-based sauces, olive oil, and lean proteins rather than heavy cream sauces.
Healthy fats like olive oil, is the primary fat source, along with oily fish, nuts and seeds. Olive oil is rich in monounsaturated fats which help reduce bad cholesterol levels and promote cardiovascular health. Olives are fruit - they don’t require the intensive processing that many other oils undergo, so they aren’t damaged or toxic like seed oils such as sunflower oil. In this diet, seeds are eaten whole, giving us the full range of wonderful nutrients and fibre.
Omega 3 fatty acids found in oily fish such as salmon, mackerel and sardines are crucial for managing inflammation in the body and for heart and brain health.
This diet uses legumes such as beans, lentils, and chickpeas to provide excellent sources of plant-based protein and fibre, aiding in digestion and providing a great energy source.
The Mediterranean diet, as traditionally practiced, includes some pizza, pasta, and white bread, but these foods are quite different from their modern, often heavily processed counterparts. It's important to distinguish between traditional Mediterranean versions and those commonly found in contemporary Western diets. So it’s much more about making a delicious pizza from scratch with fresh ingredients and enjoying with friends, than about popping a deep pan Goodfellas frozen pizza into the oven.
Not just the food, lifestyle also plays a huge part
It’s important to recognize that the Mediterranean diet is not just about the foods consumed; it's a holistic lifestyle that encompasses eating habits, physical activity, and social connections. Sharing meals with family and friends is an important aspect of the Mediterranean lifestyle. Social interactions during meals contribute to emotional well-being and stress reduction. Chronic stress is one of the biggest contributors to our many health conditions, so this aspect of the diet can’t be overlooked. Meal times are a time for relaxed conversation. We could all benefit from a “phones- free” dinner where we put on some music instead and chat.
Meals are enjoyed at a slower pace, the Mediteraneans naturally practice mindful eating, savouring the delicious flavours and textures. This is something we always encourage when working with clients. Maybe it’s something to do with our collective history, but as a nation we have a tendency towards fast eating, definitely in my family anyway. Slowing down can really help with digestion and also helps with signaling to the body that you are full and it’s time to stop eating.
Regular physical activity is a key component. Think a nice family cycle or beach walk after a relaxed delicious meal. For older generations, movement is an important part of their day, involving activities like gardening, cultivating their own food, tending to livestock, and walking to visit neighbors. These natural daily movements contrast with the structured physical exercise that many of us try to fit into our busy lives.
So, will this way of eating help us live longer happier lives?
The good news is that people who follow the Mediterranean diet tend to live longer. The diet's rich supply of nutrients, antioxidants, and anti-inflammatory foods contributes to overall health and longevity. They may have the advantage of some wonderful sunshine which we are sorely lacking at the moment but incorporating some of the diet’s principles into our way of life can help us to feel great, whatever the weather.
By integrating some of the principles of the Mediterranean diet into your daily routine, you can take a proactive step towards better health. Whether it's enjoying a colorful salad drizzled with olive oil, savouring a piece of grilled fish, or sharing a meal with loved ones, the Mediterranean diet offers a path to a healthier, happier, and more fulfilled life.
So how can you go about making your diet closer to this traditional one and reap some of the benefits? Why not invite some friends or family round to enjoy this delicious marinated chicken salad ? It’s packed full of fresh healthy whole food ingredients and delicious Mediterranean flavours. And maybe even a small glass of red, as with all things Mediterranean diet, in moderation … of course.
Ciao x
Email subscribers always get the juicy bits first, so subscribe here and get access to our top nutrition advice and recipes before anyone else!
Comments