The Mediterranean diet emphasizes heart-healthy fats, whole grains, nuts or seeds, fruits or vegetables, legumes, and seafood, says registered dietitian Cory Root. The Mediterranean diet consistently makes the list of best-of-breeds, but what are its benefits?
Content Mediterranean Diet: Health BenefitsMediterranean Diet: Benefits – A Huge List of Delicious Allowed FoodsFood Proportions in the Mediterranean DietWhat Not to Eat on the Mediterranean Diet
Studies show that this eating style may be linked to a lower risk of heart disease, type 2 diabetes, and more. And while the Mediterranean diet isn't technically a weight loss system, it has been linked to weight loss and waist circumference reduction. WomanEL will talk about the foods you can and can't eat on the Mediterranean diet.
Mediterranean Diet: Health Benefits
The Mediterranean diet is beneficial for optimizing heart health, blood sugar control, and brain function, Source: unsplash.com
Most of the benefits of the Mediterranean diet come from its anti-inflammatory nature. That is, it “reduces inflammation in our bodies,” says registered dietitian Marissa Karp. All of the antioxidant-rich foods you can eat on this diet, such as fresh fruits, vegetables, nuts, and seeds, help manage inflammation.
Because the Mediterranean diet can reduce inflammation, Karp claims it can also:
- Reduce the risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome.
- Play a role in cancer prevention.
- Improve cognitive function.
- Help support digestive health.
Mediterranean Diet: Benefits – A Huge List of Delicious Allowed Foods
The Mediterranean diet is high in fruits, vegetables, whole grains, legumes, beans, nuts, and olive oil. Fish, poultry, eggs, cheese, and yogurt (think Greek!) should be consumed in moderation. Many who follow this eating plan include a glass of red wine with dinner, although this is not required.
“While there are no hard and fast rules to follow when following the Mediterranean diet, there are a few basic guidelines to follow to make the most of its health benefits,” says Ruth.
These products are a great choice:
- Whole grains. Brown rice, whole grain bread, whole grain pasta, oats, corn.
- Legumes. Beans, lentils, chickpeas, peanuts.
- Nuts. Almonds, walnuts, hazelnuts, cashews.
- Seeds. Pumpkin seeds, flax seeds, sunflower seeds.
- Fruits: Apples, bananas, pears, melons, peaches, oranges.
- Vegetables: Cauliflower, broccoli, Brussels sprouts, asparagus, tomatoes, kale, spinach, carrots, potatoes, mushrooms, sweet potatoes.
- Seafood. Fish, shrimp, clams, mussels, oysters.
- Healthy fats. Avocado, olive oil, olives, avocado oil.
And don't forget to stay hydrated. “While water is the main beverage on the Mediterranean diet, it also includes moderate amounts of red wine (about one glass per day) and allows coffee and tea,” says Ruth.
Foods that should be eaten in moderation include:
- Chicken.
- Turkey.
- Eggs.
- Cheese.
- Yogurt.
- Milk.
Proportions of foods in the Mediterranean diet
While this diet is certainly not restrictive, you will need to be mindful of portion sizes and calorie intake to avoid overdoing it. You definitely don't want to be pouring yourself loads of olive oil (one teaspoon has 80 calories), especially if your goal is to lose weight.
When you're putting together your plate, Karp advises:
- At least half of your serving should be non-starchy vegetables, such as broccoli.
- A quarter should be high-fiber carbohydrates, such as brown rice.
- The last quarter should be protein, such as seafood.
- You can also add lentils, chickpeas, avocado, olives, nuts, or seeds.
What not to eat on the Mediterranean diet
The Mediterranean diet is more lenient than strict diets that eliminate entire food groups. While you can eat anything you want on the Mediterranean diet, meat, especially red meat, and sweets in particular should be reserved for special occasions. Processed foods (like anything you can buy in a box or bag at the grocery store) are also traditionally off limits.
Foods to avoid include:
- Processed snacks such as potato chips and crackers.
- White bread.
- Candy, cookies and pastries.
- Processed meats (such as hot dogs and sausages).
- Drinks with added sugar (such as soda and many fruit juices).
Although the Mediterranean diet is a diet, physical activity is part of the plan. So to get the full benefits, be sure to take a few steps or hit the gym. The diet also encourages limiting alcohol consumption and eating meals with family. So, along with changing your diet to include more fruits and vegetables, use this as an excuse to skip happy hours and instead meet up with friends and have dinner together a few times a week.
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