You may have heard of the Mediterranean diet. While it’s been around for decades, it’s recently become the bedrock of heart-healthy eating, offering a number of benefits such as lower blood pressure, improved cholesterol, and a decreased risk of type II diabetes. Let’s dive a little deeper into the Mediterranean diet and see what all the hype is about.
What Is the Mediterranean Diet?
The Mediterranean diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. The diet is high in vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, and seasoning with fresh herbs and spices.
The beauty of the Mediterranean diet lies in its flexibility. It encourages daily consumption of vegetables, fruits, whole grains, and plant-based fats; weekly intake of fish, poultry, beans, legumes, and eggs; and moderate portions of dairy. It also advises to limit red meat and added sugar. And yes, despite the ongoing debate, moderate alcohol consumption, like a glass of wine at dinner, is perfectly acceptable.
What Are the Health Benefits?
Research shows that the Mediterranean diet contributes to better health in many ways, but it is particularly helpful in improving heart health. Other benefits include maintaining a healthy weight, supporting blood sugar, lowering the risk of metabolic syndrome, and supporting a healthy gut.
What we like most about the Mediterranean diet is that it is not a “miracle product.” Instead, this diet combines a ton of nutrients while limiting saturated and trans fats, both of which cause inflammation. It also limits sodium intake and encourages the consumption of healthy unsaturated fats like omega-3 fatty acids.
Mediterranean Diet Pros and Cons
Now that you have a better understanding of the Mediterranean diet, let’s look at the pros and cons of this lifestyle change.
Pros:
- A balanced diet
- Doesn’t lack in flavor
- Has mental health benefits
- Aids in weight management
- Reduces inflammation
- Generally considered nutritious
- Environmentally friendly
Cons:
- Falls short on some nutrients
- No specific guidelines to follow
- More of a lifestyle change than a temporary diet
The Bottom Line
While the Mediterranean diet is widely regarded as a healthy eating pattern, it’s important to remember that any significant changes to your eating habits should be discussed with your doctor. This way, you can work together to determine what dietary adjustments will be most beneficial for your health.