What does the Mediterranean diet consist of? Food list, healthy recipes and benefits

| March 19, 2023 | Mediterranean Cuisine | No Comments

A new study has revived the debate health benefits associated with the Mediterranean diet. Studies suggest that foods associated with the traditional Mediterranean diet can reduce the risk of dementia by a quarter, as well as the already accepted reinforcement. And the “protective effect” considered in the report is what makes it possible to develop treatments to prevent disease. So what is the Mediterranean diet and how does it differ?

What is the Mediterranean Diet?

Generally, the “Mediterranean diet” is a well-founded way of eating Cultural traditions from countries such as Greece, Italy, Spain and Turkey. The diet is characterized by high consumption of fruits, vegetables, whole grains, beans, nuts and olive oil, as well as moderate amounts of fish, poultry and dairy products and low consumption of red meat and sweets. How does that compare to yours?

The Mediterranean diet is divided into:

  • Fruits and vegetables: Emphasis is placed on consuming plenty of fruits and vegetables rich in vitamins, minerals, and antioxidants. They are also low in calories and help with weight loss.
  • Whole grains: Whole grains are highly recommended, including whole wheat bread, brown rice, and quinoa. Rich in fiber, they help with digestion and weight management.
  • Healthy fats: Think olive oil, nuts, and seeds, which are high in mono and polyunsaturated fats, so they’ll keep your heart happy.
  • Lean protein: The diet includes moderate amounts of lean protein, such as fish, poultry, and legumes. In addition to being low in saturated fat, these products are a good source of vitamins and minerals, as well as protein.
  • Low in red meat and sweets: Following this diet, it is recommended to limit the consumption of red meat and sweets, which are high in saturated fat, cholesterol and calories. Health first!
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It should be noted that, like the aforementioned countries related to diet, other countries bordering the Mediterranean Sea, such as France, Morocco and Tunisia, have their own dietary options.

Mediterranean diet recipes

When people think of the Mediterranean diet, words such as fresh, healthy, delicious, colorful often come to mind, as dreams of serving crisp white dishes on a rocky terrace smile. Here are a few examples of Mediterranean-inspired recipes that you may be served on your travels or that you can whip up at home:

  • Greek salad: a refreshing salad made with cucumber, tomato, red onion, feta cheese, olives and simple olive oil and lemon.
  • Grilled fish with lemon and herbs: This simple and delicious recipe calls for grilling whitefish fillets with lemon and herbs.
  • Bean and vegetable stew: This hearty stew is made with chickpeas, tomatoes, carrots and spinach and flavored with cumin, coriander and cinnamon.
  • Italian minestrone soup: This classic Italian soup is made with vegetables, beans and pasta and is flavored with herbs like basil and oregano.

If this little spice gets you in the mood, you’ll love this extensive and creative list of 50 Mediterranean Diet Recipes.

Western diet

Often seen as the enemy of the Mediterranean diet, the general term “Western diet” is handy if you don’t want to stay on the planet too long. This diet falls within the diet pattern commonly consumed in countries such as the United States, Canada, and parts of Western Europe…although there are always exceptions.

This diet is usually High in saturated and trans fats, red and processed meat, refined grains, sugar and salt, and low in fruits, vegetables, whole grains, nuts, and seeds. It is also often associated with high consumption of processed and fast food products. A Western-style diet is associated with a variety of health problems, including: obesity, type 2 diabetes, cardiovascular disease and some types of cancer.

Take your pick.