Why you should adopt a Mediterranean style of diet today
Mediterranean diet is best known for its hummus, pita bread, and olive oil. However, most people don’t realize how diverse and healthy the Mediterranean diet truly is. Let’s take a page out of their cookbooks.
Ingredients that make this cuisine are:–
- Greens such as – spinach and kale, non-starchy vegetables like artichoke, tomatoes, cauliflower and eggplant.
- Nuts and seeds – almonds, sesame, and walnuts.
- Wholesome legumes – beans, chickpeas, and lentils.
- Measured portions of tubers – sweet potato, yam, and potatoes.
- Spices – oregano, thyme, and rosemary.
- Healthy grains – oats, brown rice, and corn.
- Fish and seafood with the important feature of being fresh and wild-caught.
- Dairy products made of goat milk and probiotic yogurt.
- Animal source of protein- pasture-raised poultry and red meat.
- Red wine.
- And most importantly olive oil.
Dietary plan and patter
Key elements to plan a Mediterranean diet.
- Whole grains – are seeds of grass like plants which have three important components the bran, endosperm and germ.
- Refines grains – mainly consist of the endosperm which is carb rich.
- Legumes – are completely protein and fiber dense.
- Fruits and vegetables – Mediterraneans tend to consume more fruits and vegetables than their American counterparts. They consume at least 7-10 servings every day.
The fresh seafood and wide variety of nuts and seeds are a source of omega-3 fatty acids. Tuna, trout and mackerel are widely what they prefer eating. Every dish in the Mediterranean diet plan is cooked using olive oil.
The source of protein is grass-fed and consumed only once a week. Not exceeding 3-ounces per serving. They consume poultry and egg twice or thrice a week. Red wine is an important element of the Mediterranean diet. Though water is still the choice of beverage.
- The Mediterranean diet protects you against the number one lifestyle disease – type 2 diabetes.
- Cutting down on all processed, packaged, and refined food; this diet reduces the risk of cardiovascular ailments.
- The Mediterranean diet helps in reducing oxidative stress, due to the antioxidant rich foods.
- It improves your cholesterol level by increasing the HLD levels and reducing the LDL levels.
- This diet helps you lose weight, in the easiest and realistic way.
Due to our modern day diet and lack of vitamins and anti-oxidants we are unable to feel and be healthy. While switching to a Mediterranean diet will provide us with all the nutrients, minerals, anti-oxidants and an explosion on our taste buds.