Is the Mediterranean diet a healthy diet?

25 October 2023

The traditional Mediterranean diet reduces the risk of depression and the likelihood of developing Alzheimer's disease, but it is not as good for the heart and blood vessels as many think. Let's get to the nitty-gritty.

What is the essence of the Mediterranean diet?

It is not exactly a diet, but rather a food system that developed in the area near the Mediterranean Sea, a food culture, eating habits that are characteristic of Greeks, Italians, Spaniards and Moroccans. The benefits of the Mediterranean diet were talked about in the 1960s, when data emerged that death rates from cardiovascular disease in Greece, France and Italy were significantly lower than in the US and northern Europe. Many experts believe that it is a question of differences in eating habits.

Only a few of the world's food systems are scientifically recognized as World Heritage:

mediterranean diet,
okinawa food,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, tables and strict rules and attention to food culture and local products. Let's find out how the diet near the Mediterranean Sea is built and whether it is possible to repeat the effect of the diet in our country.

Foods to include in your diet

Typical diet foods:

olive oil;
olives;
hummus;
fresh vegetables, berries and fruits;
plain yogurt and cheese;
garlic, onion;
Fish and seafood;
greens - thyme, rosemary, oregano, basil;
white bread, pasta;
Red wine.

Foods to avoid

Eggs and meat are severely limited on this diet. Sweets, breads and pastas are ideally made from whole grains. The best dessert is fruit, honey, nuts, not store-bought candy with trans fats. Avoid anything that has been transported from the other side of the world for a long time and stored in the freezer. There is no need to consume less butter, fatty dairy products and cheese. More fresh vegetable salads with added protein.

The Mediterranean food culture is based on certain habits related to the lifestyle of the local inhabitants. These habits also affect health, including mental and emotional health:

spend a lot of time with family,
visit parents often
give up unhealthy and complicated diets,
observe culinary traditions,
cook and eat together, often outdoors,
use local fresh produce from the market,
Lead an active lifestyle, walk a lot and do physical work.

In general, the Mediterranean diet is considered one of the healthiest and most balanced in the world, and Mediterranean people are known for their health and long, active lives.

Is it possible to lose weight with this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that only their diet guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra pounds will need to reduce the amount of fat. At the same time, a diet based on food prepared at home from fresh ingredients helps to control and maintain weight. Separately, scientists note the benefits of such a diet compared to a low-fat diet: in the control group of studies, those who added olive oil to their diet lost the most weight.

At least 5-6 months are required for noticeable results. But weight loss will happen comfortably and unnoticed, without suffering, hunger, sudden weight jumps and drops, and the lost pounds will not return.

Myths about the Mediterranean diet

Myth 1: It's good for the heart

A recent review of the results of 30 studies on the effect of the Mediterranean diet on the risks of heart attack and stroke showed no outstanding results. It is impossible to say something definite about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from a stroke, in others it reduces the content of "bad" cholesterol in the blood, but only by 10%, which is insignificantly small compared to the effect of the drugs.

Myth 2: You should drink wine every day

Regular consumption of wine, especially red wine, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass a day, and in some studies even less, up to 15 grams. And this only applies to perfectly healthy people without any chronic diseases. In any case, the cult of wine is one of the most controversial aspectsof the fad diet and belief in its miraculous powers can potentially do more harm than good.

Nutritionists also advise not to forget about the benefits of separate meals 5-6 times a day: the Mediterranean region is rather characterized by a different rhythm with a late and meager breakfast, a siesta break in the afternoon and a rich late dinner.

Myth 3: You have to eat local produce

The big benefits of the Mediterranean diet come from foods from a specific region:

olive oil and seafood are rich in healthy fats,
avoiding sugar and the large amount of fiber in vegetables and fruits are beneficial for the gastrointestinal tract,
Whole grains are anti-inflammatory and keep your energy levels high throughout the day.

Unfortunately, we live far away and receive all the same products in far from their original form, damaged in transit, processed, etc. Although our climates are different, some of the Mediterranean products can actually be replaced with morefamiliar and accessible, simply by adjusting the diet for our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal as whole grains, kefir and yogurt instead of yogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And don't forget to eat more seasonal berries, vegetables and fruits.

The Balanced Nutrition Program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, a balance of nutrients, healthy fats and whole grains.

Healthy, balanced nutrition helps to maintain slimness, tone, good mood and good health, increases work capacity and lifts mood. You can choose the desired calorie content or order a gluten and lactose free option.

The benefits of the Mediterranean diet

The secret of healthy eating is not only in the balance of nutrients. There are several areas of health where the potential of the Mediterranean diet is truly impressive:

mental health,
the mental health of older people,
preventing cancer problems.

A traditional Mediterranean diet reduces the risk of depression, especially compared to a diet high in fat and carbohydrates. The risk was 33 percent lower than for those who preferred fatty, sugary foods and fast food. According to one version, this is due to how the microflora in our gut affects the body as a whole and especially the brain.

Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect neurotransmitters responsible for mood regulation. On the other hand, the studies themselves may simply be confounding cause and effect: people in a bad mood are indeed more likely to eat poorly and eat more sweets; maybe the depression is the main one, not the nutrition.

Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that lovers of this type of diet are 15-35% less likely to suffer from senile dementia and have a lower risk of developing Alzheimer's disease.

Finally, limiting sugars and red meat in the diet reduces the risk of cancer. A review of research over the past 10 years found that foods in the region are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow the development of cancer cells.

Disadvantages and harms of the Mediterranean diet

The principles of the Mediterranean diet are in accordance with WHO recommendations. By giving up junk food, a person usually loses weight, but smoothly and slowly, without harmful or dangerous side effects.

Perhaps the only drawback of the diet is the high price of quality products. In addition, in winter in our latitudes it is difficult to eat fresh fruits and vegetables every day or to find fresh fish every day.

And the harm, as with any other diet, is related to the lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the products are the freshest.

Otherwise, there are no contraindications for the Mediterranean diet, except for intolerance to certain foods. It should only be attempted with caution by those with liver or gastrointestinal conditions. It is necessary to consult your doctor and nutritionist in advance.

Tips for creating a Mediterranean diet

The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of its secrets is healthy local products. Replacements may be difficult to find in northern regions.

The diet includes three main meals - breakfast, lunch and dinner. You can eat something harmless: fruits, vegetables, nuts, seeds, berries or yogurt without sweet additives.

An important part of the Mediterranean food culture are healthy habits, which have a positive effect not only on physical but also on emotional health. For example, a love of family gatherings and cooking. Try it

cook with friends and relatives,
attend culinary master classes and courses,
organizing themed evenings and parties.

In this way, pleasant emotions will be added to the healthy food of the diet. Another major component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walk, dance, climb stairs, do housework. Weekends are best spent outdoors and in pleasant company.

Daily consumption of wine in a diet can only be beneficial for perfectly healthy people, and then in very moderate quantities. As a general rule, no more than 150 ml of wine per day is safe for women and no more than 200 ml for men. If there are even minimal risks, the harm to health may be more noticeable than the benefit. If there is even the slightest doubt, it is better to completely give up alcohol.

Remember that even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful in preventing cancer.