DR. WALKER

Mediterranean Diet

The Mediterranean diet is a regional diet based on how the inhabitants of Crete, Greece, and Southern Italy ate in the 1960s, composed of traditional fruits, vegetables, nuts, seafood, olive oil, dairy, and beans¹. The Mediterranean diet is more about eating patterns than a strict regimen that became famous for the low rates of chronic diseases and high life expectancy rates as it is not just about eating healthy foods but also an incorporation of physical activity as part of your lifestyle.

How does it work

The Mediterranean diet, being plant-based in its plan, incorporates a variety and daily intake of beans, vegetables, fruits, whole grains, nuts, herbs, and spices. Over time, it improves the quality of life by reducing the risks of chronic illnesses. Olive oil as the primary source of fat while encouraging the consumption of other naturally occurring healthy fats such as fish and avocado helps individuals keep away from over-processed fats while lowering cholesterol levels.²

Common Mediterranean diet foods³

Oils: Mediterranean diet prefers extra virgin olive oil for its monounsaturated and polyunsaturated fats.
Seafood and fish: Tuna, crab, mackerel, salmon, mussels and sardines are highly preferred for their high Omega 3 content.
Legumes: Beans, lentils, chickpeas and dried peas are preferred for their high protein, high fiber and low in fat properties.
Nuts and seeds are preferred for their high fat, high fiber and low carbs content. The list includes pumpkin seeds, macadamia nuts, walnuts, almonds, sunflower seeds, cashews and hazels.
Vegetables: Kale, onions, cauliflower, tomatoes, carrots, cucumbers and Brussel sprouts are preferred for their numerous health benefits and low carb content.
Whole grains: Unprocessed grains are preferred for their high fiber and low carbs content. The list includes; rye, brown rice, buck wheat, whole oats, and barley.
Tubers: yams, sweet potatoes and potatoes are preferred for their high fiber content.
Fuits Most preferred fruits include; bananas, grapes, melons, dates, oranges and strawberries.

Common Mediterranean diet drinks:

Wine when taken occasionally.
Water: Drinking more than six glasses in a day.
Dairy alternatives for low fat options such as soya drinks.

Foods to avoid when on a Mediterranean diet:

Persons on a Mediterranean diet should avoid these common foods⁴

Refined grains to include; white pasta, pizza, and white bread.
Refined oils to include; soybean and canola oil.
Processed meats to include deli meats and hot dogs.
Added sugars foods and drinks to include sodas, pastries, candies, juices and energy drinks.

Benefits:

Increases life expectancy rates by reducing the risks of developing chronic illnesses that reduce the lifespan at any given time by 20%.
Reduces the risks of Alzheimer’s by controlling blood sugar levels and improving cholesterol and overall blood vessels health, which play an essential part in reducing the risk of Alzheimer’s disease or dementia⁵ .
Prevents the risk of heart diseases by limiting the intake of processed and refined foods, which are detrimental to our heart’s health.
Helps stave off and manage type 2 diabetes by improving the blood sugar levels.
Prevents the risks of osteoporosis by keeping you agile, reducing the signs of frailty by 70%.
Helps in weight loss and maintenance of a healthy weight due to its focus on fresh foods, which are low-fat and low–carb.
Prevents the risk of ailing certain cancers such as breast cancer and colorectal cancer due to the high intake of fruits, vegetables, and olive oil.

References:

1. https://www.helpguide.org/articles/diets/the-mediterranean-diet.htm#
2. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/
3. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#foods-to-eat
4. https://www.everydayhealth.com/mediterranean-diet/scientific-health-benefits-mediterranean-diet/
5. https://www.medicalnewstoday.com/articles/324221#building-a-meal-plan