What is The Mediterranean diet.
The Mediterranean diet is inspired by the eating habits and traditional foods of Italy, Greece and the Mediterranean coasts of France and Spain, and is also the most well-known, researched and healthy dietary pattern in the world today.
While based on a specific time and place, the "Mediterranean diet" generically describes an eating pattern that has been refined based on the results of multiple scientific studies. It emphasizes plant-based foods, particularly unprocessed cereals, legumes, vegetables, and fruits, moderate consumption of fish and dairy products (mostly cheese and yogurt) and low amounts of red meat, refined grains, and sugar. Alcohol intake is limited to wine (typically the red variety) consumed in low to moderate amounts, usually with meals. Olive oil is the principal source of fat and has been studied as a potential health factor for reducing all-cause mortality and the risk of chronic diseases
Fortunately, diet and lifestyle interventions are effective in preventing and treating many of the conditions we suffer from today.
In this short Guide, there is a list of most “Therapeutic Foods” that we include in our regular daily diet and their health benefits
Fish, Green leafy vegetables, Low-glycemic fruits, Tomatoes
Extra-virgin olive oil (about 5 TBSP per day) Green tea, coffee
Soybeans (e.g., soymilk, tofu, tempeh), Dark chocolate
All seasonal vegetables Cheese and meat. Black or green olives
Yogurt Oats, barley and fibre.
Mixed Seeds and nuts (especially sesame)
Red wine Garlic (1 to 2 cloves per day)
Extra-virgin olive oil (EVOO): One of the main foods on the Mediterranean diet that has intrigued researchers is EVOO. People with heart disease who incorporate more EVOO in their diet demonstrate improvement in the ability of their blood vessels to expand along with a reduction in inflammation. Research indicates that consuming close to 50 grams per day (about
10 teaspoons) did not result in weight gain. When choosing olive oil, extra virgin is an important
type to look for as many of the studies have shown that EVOO is preferable to other types of olive oil.
The traditional Mediterranean diet first attracted interest when it became apparent that people living on the Greek island of Crete had a greatly reduced risk of CVD. Since then, it has become perhaps the most well-known, well-studied diet for CVD, metabolic syndrome, and T2D. While the Mediterranean region comprises 16 dierent countries, people in these countries tend to eat a similar diet: whole, unprocessed foods such as fruits, vegetables, whole grains, nuts, legumes, dairy, extra virgin olive oil, spices, modest amounts of poultry, sh and red meat, and red wine.
It is not that one of these foods is responsible for the cardiovascular and metabolic benefits of this way of eating, but the combination of all these foods.
A review of 50 studies on the Mediterranean diet reported that this way of eating favorably changes parameters of metabolic syndrome such as waist circumference, high-density lipoprotein cholesterol, triglycerides, systolic and diastolic blood pressure, and glucose.
Those who enjoy the cuisine of their own ethnic backgrounds (e.g., Hispanic, Indian, Chinese, or others) can still choose to include foods from the Mediterranean diet in their preferred style of eating.
Oats: Similar to barley, oats contain fiber, phytochemicals, and the beta-glucan compound that helps reduce levels of both cholesterol and blood sugar. What makes oats unique relative to barley is the presence of antioxidant compounds called avenanthramides, which help prevent free radical damage to LDL-cholesterol, thus reducing the risk of CVD.
Whole grains such as oats are an excellent source of magnesium, an important mineral in the regulation of glucose and insulin.
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Quality soy products (miso, tofu, edamame, soy protein, soy nuts): Soy protein and isoavones (phytoestrogens) have been touted for their potential role in improving risk factors for cardiovascular disease. High-quality, non-GMO soy is recommended on this
food plan, and can be obtained by selecting organically grown soy. Soybeans contain polyunsaturated fat, fiber, vitamins and minerals all of which make them an ideal food for cardiovascular health.
Choose high-quality soy, minimize processed soy products In addition, make sure that soymilk is unsweetened. Another way to achieve
these health benefits is to try roasted soybeans, or “soy nuts,” as a snack.
Black or green olives (Olea europaea L.): Olive oil is an all round medicinal food for those with CVD, and so is the olive fruit itself. Research indicates that there are several protective phenolic compounds in the olive, such as hydroxytyrosol and oleuropein. Hydroxytyrosol can prevent CVD by reducing the expression of sticky molecules on the lining of the blood vessels.
It also helps to prevent the oxidation of LDL-cholesterol. Some of these olive phytonutrients make their way
into EVOO and it is thought that these compounds are what make EVOO so healthy!
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Green Tea: Drinking green tea has been shown to be beneficial for reducing blood pressure and blood fats (triglycerides, cholesterol, and LDL-cholesterol) and may even help with lowering blood sugar. While studies vary in the amount and type of green tea used, the general recommendation for green tea consumption is based on the amount typically consumed in Asian countries, which is about 3 cups per day, supplying 240-320 mg of polyphenols.
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Finally, fish, water, wine, cheese and greens
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FISH: Research studies support fish consumption for cardiovascular health. Even a modest consumption of 1 to 2 servings each week, especially of higher omega-3 fatty acid- containing fish such as wild salmon, reduces a person’s risk of coronary death by 36%. Those
who eat 5 or more servings of fish a week are advised to eat a variety of seafood, limiting their intake of high mercury-containing fish. Some fish, such as bonito, tuna, and sardines, contain small proteins that are protective for the heart and can help to reduce blood pressure.
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DRINK WATER throughout the day. A good goal is to drink about half one’s body weight in ounces (e.g., a 160-pound person would drink 80 ounces, or 10 cups), with a limit of 100 ounces daily. Drink less water with a meal and more in between meals. Unsweetened herbal teas, such as mint, chamomile, or hibiscus, are also good choices as they provide flavour and medicinal compounds.
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WINE: There are phytonutrients present within red wine, such as resveratrol, that help to relax blood vessels, increase good cholesterol, and bring blood sugar into balance. However, red wine is also a form of sugar and added calories, and may not be good for everyone.
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GREEN leafy vegetables are good for just about every person and many health conditions. When it comes to cardiometabolic disease, they are extra important because they supply a plant source of nitrates, a compound that opens up blood vessels. It has been estimated that 1 serving of a high-nitrate vegetable, like spinach, results in more nitric oxide production than what is naturally produced in the body in one day! Other foods that are particularity high in dietary nitrate include celery, celeriac, chervil, Chinese cabbage, cress, endive, fennel, kohlrabi, leek, lettuce, parsley, red beetroot, spinach, and rocket. The best lettuce choices are those that are darker green or magenta in color; rather than the iceberg varieties.
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CHEESE: In general, any cheese can be eaten on a Mediterranean diet, so long as moderation is practiced. However, as discussed in our blog on the difference between goat cheese and cow cheese, goat cheese has a slight nutritional advantage over cow cheese.
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WE LOOK FORWARD TO COOKING FOR YOU!