Benefits of a Mediterranean Diet

The Mediterranean Diet has been deemed a heart-healthy diet plan for people who want to stabilize their weight and enjoy a healthier lifestyle. Foods in this diet consist of antioxidant-rich fruits and vegetables, whole grains and moderate amounts of healthy fats. The Mediterranean Diet offers a number of health and skin benefits, and is backed by several research studies that suggest this type of eating plan can reduce the risk of cancer or heart disease.

Features

• The Mediterranean Diet has several characteristics that make it very different from standard healthy diet plans and fad diets today. First, the diet promotes the consumption of plant-based foods, bread, potatoes, cereals, nuts and seeds. These are all healthy sources of carbohydrates, and serve as the base of almost every meal. Healthy carbohydrates are beneficial to the body because they provide a steady source of energy.

  The Mediterranean Diet also encourages the consumption of olive oil and a moderate amount of fatty fish. Both of these foods are sources of healthy fats, which offer the benefit of reducing the appetite naturally, improving memory and coordination, and reducing the effects of inflammation in the body. Since little red meat and low amounts of dairy products are consumed, the body benefits with improved digestion, which in turn can lead to more energy.

  Red wine is encouraged in moderate amounts because it contains antioxidants that can protect the cells from free radical damage. Red wine also has the added benefit of increasing HDL cholesterol and protecting against heart disease.

  Eating eggs is also encouraged on the Mediterranean Diet, because eggs are a quality source of protein, and they contain choline which can help to reduce the risk of memory loss.

History

• Researchers have been studying the eating patterns of those who live in the Mediterranean region for more than 50 years. They have found that many people who live in that area enjoy an abundance of foods that contain high levels of healthy fats and carbohydrates, and rarely experience severe heart problems and other chronic diseases that plague Americans. Researchers conclude that the Mediterranean lifestyle and eating habits naturally lower the risk of developing diabetes, cardiovascular problems and obesity, and that there are many health benefits associated with eating more fish, healthy carbohydrates, healthy fats, and drinking red wine.

Key Benefits

• Some of the primary health benefits of the Mediterranean Diet include lower cholesterol, more antioxidants to protect the cells from free radical damage, reduced risk of heart disease, cancer and stroke, prevention of blood clotting, healthy looking skin, increased energy and a greater sense of well-being.

  Additionally, the Mediterranean diet is naturally high in fiber. Eating fiber regularly helps to keep blood sugar levels stable, reduces the risk of constipation, and keeps the bowels healthy.

  Since the diet consists of minimally processed, fresh foods, there is also a reduced risk of allergies, food intolerance and other health problems associated with eating commercially prepared food on a regular basis.

Misconceptions

• Even though the Mediterranean Diet offers many health benefits, it is not a formal diet plan but more of a healthy eating pattern and lifestyle. The components of the plan mimic the recommendations made by the American Heart Association with the abundance of fruits and vegetables, whole grains and limited choices in meat. However, the diet is not a quick fix solution for those who are overweight, have diabetes, or are experiencing heart problems. It is a lifestyle plan designed for those who want to improve their eating habits and adopt a new way of eating for a lifetime. There is no guarantee of fat loss with this plan. All foods must be consumed in moderate portions, and meals should be a healthy balance of protein, carbohydrates and healthy fats.

Warnings

• Following the principles of the Mediterranean Diet may be a healthy step for people who have diabetes, are overweight, or want to reduce their risk of heart disease. However, any major changes in the diet should take place only after consulting with a physician. A doctor may work with a nutritionist to help you design a meal plan based on the Mediterranean Diet that meets your nutritional goals, and supports your body.

  Everybody needs a different amount of calories each day based on their activity levels and body composition, so there is no set formula for those who want to enjoy the benefits of this type of diet plan. Not all potential benefits will be experienced by everyone who follows this type of plan, and it can take months or years for the body to experience any major benefits from the dietary changes.