The Mediterranean diet is the diet of the people living around the Mediterranean basin during the 50s and 60s of the 20th century. It is inspired by many cultures from different countries mainly Greece, Italy France, Spain, and North African countries like Algeria and Morocco. in 2022, it is considered to be the best plant-based diet available around for people’s overall wellbeing and health. After much research done on it, it was found to be of great benefit to people suffering from all sorts of diseases especially cardiovascular diseases and type 2 diabetes mellitus. It also decreases the risk of getting many chronic conditions. Not only has it been the number one-ranked diet that is plant-based, heart-healthy, best for diabetes and easy to follow all over the world in 2022, but it has been so through the last couple of years starting from 2018 till now and with each year that passes, more research is done to show the great benefits of this famous diet.
Unlike many diets, the Mediterranean plan doesn’t have set rules and regulations over a certain amount of time that promises you to lose a couple of pounds by the end of it, but in fact, it isn’t a temporary thing. It is a drastic continuous lifestyle change that you actively incorporate into your daily routine by focusing on natural organic ingredients good for your health and using them in a wide variety of recipes in all meals with avoidance of certain harmful ingredients. It is very directed towards natural food sources highly keen on vegetables and fruits of all colors and types, eating whole grains, legumes, nuts, seeds, with all sorts of flavorful herbs and spices, along with moderate servings of poultry, eggs, and fish twice a week as the main sources for protein.
Healthy fat is one of the best assets of this diet as the main type of fat used is olive oil since olives are widely abundant in these countries and have been used for ages. it has been shown that it is of great benefit to our bodies better than any other type of oil with its content of monounsaturated fatty acids that promote cardiovascular health. Moderate alcohol consumption is also one of the main features of this diet as red or white wine almost always accompany meals. Restricting the use of refined sugars, processed food, red meats, refined grains is an important step in following this diet, as they are mainly the root causes of many of the chronic diseases that a lot of people all around the world suffer from greatly nowadays.
This diet focuses on being mindful and eating slowly, savoring the food you are eating to appreciate the taste of every bite rather than just consuming the food to fill your stomach in a fast-paced manner that the western diet is usually accustomed to. It ensures you get the best quality fresh foods that are naturally picked from the earth which are actually beneficial and nourishing to you rather than having refined processed food that only has additives and harmful chemicals that harm your body in many ways.
The diet differs from region to region according to the culture of the people. For example, in Italy, the Mediterranean diet is high in pasta consumption while in Spain they eat more seafood and fish and in Greece, they eat more salads and whole grain bread with lots of olive oil and cheese. In northern Africa, they eat more lentils and vegetables. This variation is what makes the Mediterranean diet so unique as it isn’t restrictive as other types of diets.
The traditional Mediterranean diet pyramid:
▲ Daily consumption:
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- whole-grain bread, pasta, couscous, polenta, bulgur, rice, non-refined cereals
- vegetables and fruits.
- beans, lentils, and legumes
- dairy products like milk and Greek yogurt
- nuts and seeds
- olive oil main source of fat
▲ Weekly consumption:
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- 3,4 servings of fish and seafood
- 2,3 servings of poultry
- eggs
▲ Monthly consumption:
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- red meat and meat products
- sweets
➠ Now, let’s discuss benefits, what to eat & what to avoid on the mediterranean diet
Benefits of the Mediterranean diet:
1- The Mediterranean diet and the cardiovascular system:
As the Mediterranean diet is full of plant-based foods, monounsaturated fatty acids from olive oil omega 3 fatty acids from fish, and less saturated fats from red meat and dairy products this makes it ideal for heart health not only does it decrease the risk of getting cardiovascular diseases. It prevents its progression in people already affected, so it is a great lifestyle modification for people suffering from heart disease to add to their everyday life to try and be healthier and live longer.
The American heart association has recommended 7 cardiovascular health metrics that directly correspond to a healthy diet along with other health behaviors such as non-smoking, body mass index <25, physical activity, and ideal health measurements as cholesterol <200mg/dl, untreated blood pressure <120/80mmhg and fasting blood glucose <100mg/dl and all of these factors are directly affected by the food in this diet.
The protective role of the Mediterranean diet through its high content of monounsaturated fats and complex carbs from legumes, high fiber from vegetables and fruits, high intake of beta carotenes, vitamins C and E, and other important minerals are all key elements responsible for the cardioprotective properties of the Mediterranean diet which is done through its role in fighting atherosclerosis.
It works by lowering blood pressure levels and improving the lipid profile by lowering LDL cholesterol levels and triglycerides levels. This leads to less frequent plaque formation along with decreased oxidation of lipids and lowering the levels of fibrinogen with subsequent decreased risk of thrombosis and embolisms. This results in better endothelial function and fewer chances of coronary artery disease and heart attacks.
This diet is low on saturated fat < 7-8 % of energy daily with total fat ranging from <25%:>35% of daily requirements with a monounsaturated fat ratio to saturated fat greater than 2. Those who follow the Mediterranean diet in southern European countries have demonstrated less prevalence of cardiovascular disease compared to those living in northern Europe with lower mortality rates as the Mediterranean diet has been shown to provide secondary prevention for patients who have had previous myocardial infarction with 50-70% lower risk of recurrent heart disease.
2- The Mediterranean diet and diabetes:
People with type 2 diabetes who follow the Mediterranean diet have shown better glycemic control with less insulin resistance and better hba1c levels on follow-ups; as this diet doesn’t contain a lot of the processed food, simple carbohydrates, and sweetened products that lead to the rapid rise in postprandial blood sugar levels. Instead, it utilizes the naturally occurring sugars present in fruits as the main source of sweetness. This is done without calorie restriction along with the added benefit of lower microvascular and macrovascular complications risk that is normally associated with diabetes, resulting eventually in better blood sugar levels, lower doses of medications, and improved sense of well-being.
3- Mediterranean diet and metabolic syndrome:
For all of the diets known benefits on blood sugar control and managing a healthy lipid profile, lowering blood pressure, reducing insulin resistance, maintaining a healthy weight, and reducing anthropometric measures like an abdominal circumference.
The Mediterranean diet is one of the best ways to combat metabolic syndrome with all of the associated complications and ensure longevity with better quality of life.
4-The Mediterranean diet and inflammation:
The types of food consumed in the Mediterranean diet are highly rich in antioxidants and anti-inflammatory substances that greatly decrease the inflammatory markers in the body and reduce overall inflammation. It down-regulates the cellular and humoral immunological pathways related to disease activity and progression along with inhibition of recruitment and adherence of polymorphonuclear cells to endothelial tissues leading to the downregulation of CD molecules expression on these cells exhibiting an anti-inflammatory response.
In the Western diet, there is higher salt content that results in higher osmotic stress giving a proinflammatory response through innate and adaptive mechanisms in contrast with the low salt content of the Mediterranean diet which helps lower the rate of inflammation and lower the risk of hypertension and edema.
Carotenoids like lycopene found in fruits and vegetables like tomatoes and watermelon are associated with antioxidant properties that reduce oxidative stress and have been shown to decrease disease activity, pain, and stiffness in people suffering from inflammatory arthritis.
The Mediterranean diet with its abundant content of lycopene has been linked to lower rates of allergies and asthma in children with its protective action on the airway reducing inflammation and decreasing the rate and severity of asthma attacks.
It has also been linked to lower the rates of autoimmune diseases like SLE, RA, or psoriasis as the Mediterranean diet promotes keeping a healthy weight and ideal BMI which is one of the main factors associated with flare-ups of these conditions along with its anti-inflammatory properties it helps make the flare-ups less severe than other diets.
5- Mediterranean diet and brain health:
The Mediterranean diet contains a big load of healthy fats from olive oil, nuts, and fish all of these fats have protective properties for the brain against dementia and cognitive decline. It is very beneficial for people suffering from Alzheimer’s disease, as it highly improves memory and boosts cognitive functions, processing speed, attention, and learning abilities
Along with its cardioprotective properties, it lowers the risk of brain embolisms and strokes by that it increases your lifespan.
Akin to the Mediterranean diet is the mind diet which is a combination between the Mediterranean diet and DASH intervention for the neurodegenerative delay in which there is total avoidance of foods that are harmful to our brains like red meat and fast food, cheese, and sweets. All of that along with increasing the consumption of natural plant food sources to decrease the risk of cognitive decline and dementia as we grow older.
6- Mediterranean diet and depression:
The Mediterranean diet is rich in trace elements like iron, copper, zinc, sodium, potassium, calcium, and magnesium. That has been correlated to better mental status and better cognitive function and body chemistry.
Along with the healthy fat content and omega-3 fatty acids that help boost your mood it has been shown to reduce the symptoms of depression and has higher rates of remission.
7- Mediterranean diet and cancer:
The epigenetic effects of different diets predispose the body to the likelihood of developing some types of cancers such as breast and prostate cancers. The Mediterranean diet has shown through its rich variety of ingredients to enhance the metabolism of estrogen in postmenopausal women and eliminate other toxic compounds that give the net effect of reduced risk of developing breast cancer. It also decreases the effects and symptoms of estrogen withdrawal in menopausal women.
Oleic acid in olive oil has been shown to decrease the oxidative stress inside this cells leading to fewer error mutations in the genetic content and fewer chances of developing cancers.
Foods to eat:
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- Healthy fat: extra virgin olive oil, and olives.
- Whole grains: brown rice, whole wheat bread, oats, and barley.
- Legumes: beans, peas, lentils, chickpeas.
- Vegetables: tomato, cucumber,basil, cauliflower, onion, garlic, spinach, carrots, mint, and peppers.
- Fruits: berries, pears, apples, grapes, watermelon,and figs.
- Nuts and seeds: walnuts, almonds, hazelnuts, cashews, sunflower seeds, pumpkin seeds
- Fish: salmon, tuna, sardines, anchovies, mackerel, mussels, andshrimp.
- Poultry: chicken, duck, doves, turkey, eggs.
- Dairy: milk, Greek yogurt,and feta cheese.
1) Extra virgin olive oil
The main type of fat used in the Mediterranean diet, as it is widely available and extremely healthy as it contains several bioactive polyphenols (tyrosol, hydroxytyrosol, oleocanthal, and resveratrol) that possess multiple anti-inflammatory properties. Through the high content of monounsaturated fatty acids (oleic acid ), olive oil is thought to have antiatherogenic properties by improving blood vessel health and lowering blood pressure and controlling a balanced lipid profile. Along with vitamins E and K that help your blood clotting mechanisms.
Extra virgin olive oil is the product of the first processing of the ripe olive fruit and it contains many antioxidants (polyphenols, tocopherol, and phytosterols) which are not available in common olive oil or the refined lower quality types of olive oil because the oil is extracted from the olive fruit by chemical or physical procedures that keep the fat content, but gets rid of most of the important bioactive ingredients that are responsible for the majority of the health benefits of olive oil.
2) Whole–wheat bread
100 grams of whole wheat bread has:
247 calories, 13 grams of protein, 3.4 grams of fat, and 41 grams of carbs.
It is rich in fiber and protein more than white bread with a lower content of carbs, which is great for gastrointestinal motility, making you less likely to suffer from constipation. Its complex carbs make you feel fuller for longer, which promotes weight loss. It also helps you have better glycemic control by not causing your postprandial blood sugar to spike like normal white bread, making it a healthier option for people with diabetes.
3) Tomatoes
For 100 grams of tomatoes there are:
18 calories, 9 grams of protein, 2 grams of fats, and 3.8 grams of carbs.
Tomatoes come in a wide variety of colors and tastes and are great additions to almost all dishes. They can turn any dish brighter and tastier. They are very rich in vitamin C, which is good for your skin and connective tissue as it promotes collagen synthesis and helps make your immunity stronger to fight off infections. They also contain vitamin K and potassium which are important for cardiovascular health, and great content of antioxidants like lycopene that help you have a healthier cardiovascular system and decrease the risk of some cancers.
4) Greek yogurt
200 grams serving of low fat unsweetened plain Greek yogurt contains:
One hundred and forty-six Calories, 20 grams of proteins, 3.8 grams of fat, and 7.8 grams of carbohydrates.
It is the best type of yogurt also called strained yogurt with higher protein content than ordinary yogurt and a cleaner sour taste. It is highly rich in vitamins B12, B2, and selenium, and of course, it is rich in calcium, phosphorus, and zinc. It is highly beneficial for our gut health by increasing the gut microbiome diversity through its rich content of probiotics. It is important for our bone and muscle health through the high protein, calcium, and phosphorus content that makes our bone denser and stronger. It is great for a light breakfast with some nuts or fruits.
5) Sardines
For 100 grams of sardines there are :
208 Calories, Protein, Fat 11gm ,Carbs 0 gm
One of the most flavorful fatty fishes that contain a ton of omega 3 fatty acids and a good source of vitamins B12 and D, calcium, zinc, and iron. They are very beneficial for your brain health, making your memory better, your cognition and learning abilities faster and your bones denser and stronger. There is a ton of recipes you can choose from. It is used widely on salads and pizzas as they add saltiness and depth of flavor to the meals or could be grilled with some olive oil.
6) Lentils
100 grams of boiled lentils has:
116 calories, 19.8 grams of protein, 0.4 grams of fats, and 20 grams of carbs.
Lentils are staples in the Mediterranean diet they come in a variety of shapes and colors and are prepared in multiple ways in different countries. they are full-packed of nutrients despite being really cheap and easy to prepare. They are great sources of protein and fiber, which promotes gut health and benefits type 2 diabetics. It is also full of iron and folate that helps prevent high levels of homocysteine leading to lower risk of heart disease and fight anemia. They could be added to salads, eaten boiled, or made into delicious spicy soups for winter.
7) Pistachio
100 gm of pistachio nuts contain:
562 calories,20 gm proteins, 45 gm fat, 28 gm carbs.
Nuts are great additions to all sorts of dishes they can be incorporated beautifully into all sorts of desserts but having them as a between-meal snack is a great way to stay away from junk food. They are toasty, warm, salty, and crunchy which makes them very satisfying to eat they are also quite nutritious with the huge content of vitamin B6. They are one of the most packed foods with the vitamin which is important for hemoglobin production and blood sugar regulation. It also contains a high amount of potassium and proteins like L-argnine which turns into nitric oxide that helps your vessel to dilate and lowers your blood pressure.
8) Hummus
100 grams of hummus contain:
166 calories,8 gm protein, 10 gm fat, 14 gm carbs.
A very rich and famous dip from Mediterranean countries that are typically made with chickpeas, tahini, olive oil, lemons, cumin, and garlic, blended together. It is extremely popular for its nutritional value as it contains loads of plant-based proteins and fibers that promote gut health and antioxidants and anti-inflammatory that help fight chronic inflammation. it can be added to sandwiches or eaten as a dip with chips or next to salades.
9) Tuna
100 gm of tuna contain:
132 calories, 28 gm protein, 1.3 gm fat,0 gm carbs.
Tuna is one of the best sources of omega 3 fatty acids that promote heart health and enhance your brain performance and memory, it is also a good source of folate and iron that helps people with anemia it is available in many types like canned or fresh and can be easily added to salads, pastas or made into delicious sandwiches with some greens.
10) Eggplant
100 gm of eggplant have:
25 calories, 1gm protein, 2 gm fat, and 6 gm carbohydrates.
Eggplants are seldom used in western cuisine, but are used in abundance in Mediterranean cuisine as they are great portals of flavor with a very little amount of calories to consume, which is perfect if your main goal is to lose weight. All nightshade vegetables are packed with antioxidants that help rejuvenate your cells and reduce the oxygen radicals damage and anti-inflammatory activity from the polyphenol content. They have lots of fibers to make your gut healthier. they can be prepared in many ways from being stuffed with meats or rice, can be grilled with olive oil, or added to salads, or even pickled with chilies and garlic and stored in olive oil to be a salty side dish along with every meal.
Foods to avoid:
- Processed meat: sausages, hotdogs,and beef jerky.
- Refined grains: white bread,pasta, and chips.
- Refined oil: soybean oil, canola oil, and cottonseed oil.
- Added sugar and salt: baked goods, sweets, pastry, ice cream, soft drinks
- Fast food and fried food