Mediterranean diet
- Dietitian.Lauren Hmede
- Apr 17, 2019
- 2 min read
Why the Mediterranean Diet Is Ranked the Best for 2019
Mediterranean diet has been ranked for the second time as the best diet for 2019 not only as best overall but it is also classified as the easiest diet to follow, best diet for healthy eating, and best diet for both diabetes and heart health.
What is the Mediterranean Diet?
The Mediterranean diet is an eating pattern that emphasis on vegetales, legumes, gains, fruits, lean protein, nuts. oils, cheese, wine and some herbs. Moreover, it encourages home made meals with fresh and whole grains ingredients. It encourages social eating and have smaller portion size.
Weight Loss on the Mediterranean Diet
When people think about diet they think about weight loss. Considering the Mediterranean diet is not a fad diet which induce a huge weight loss in short period of time instead it is a healthy lifestyle change which result in weight loss but in apporpiate ration and time.
Health Benefits of the Mediterranean Diet
Mediterranean diet has been linked to lower risk of heart disease and diabetes. It lowers cholesterol, LDL and triglycerides level.
Fruits and Vegetables
Mediterranean diet emphasis on the consumption of fruits, vegetables, grains and beans. All of these food has been linked to lower risk of heart disease and diabetes. Consmption of fruits and vegetables replace consumption of high calorie food while increase intake of polyphenols, antioxidants, and flavonoids in fruits and vegetables that has been linked lower C-reactive protein, a marker for inflammation in the body.
Fats
It is not a low fat diet instead it is a low saturated fatty acid while encouraging the consumption of omega-3 and mono-unsaturated fatty acids. It encourages consumption of olive oil and nuts in addition of fatty fish like salmon and tuna. According to studies omega-3 fatty acids may play a role in healthy cognitive function and may help reduce the inflammation associated with rheumatoid arthritis.
What Can I Eat on the Mediterranean Diet?
For starters, it's important to stick to the foods that are the core of the Mediterranean Diet. It may be helpful to make a hierarchy of foods when shopping or planning meals.
Eat High Amounts
· Fruits, such as apples, oranges, pears, plums, berries, figs, pomegranates, grapes
· Vegetables, such as potatoes, peas, squash, bell peppers, carrots, onions, eggplant
· Nuts, seeds
· Extra virgin olive oil
· Beans and lentils
Eat Moderate Amounts
· Cheese and dairy
· Wine
Eat Small Amounts
· Sweets
· Red Meat
· Processed food
Mediterranean pantry staples include olives, beans (canned or dried), canned tomatoes, nuts and seeds, pasta, brown rice, and canned tuna. Using these ingredients, you can throw together quick Mediterranean meals.
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