The Mediterranean Diet is a diet adapted from the diet of people living in the Mediterranean region. Some studies have proven that this diet is beneficial for health. Come, see the following article to find out the various benefits and how to undergo a Mediterranean diet.
Processed Mediterranean cuisine does vary by region and country, but most Mediterranean menus focus on the consumption of vegetables, fruits, whole grains, and healthy fats.
This diet also involves healthy sources of animal protein, such as skinless chicken and fish. Red meat is also included in the Mediterranean diet. Only, it must be consumed in limited quantities and less frequently.
Various benefits of the Mediterranean diet
Applying the Mediterranean Diet is believed to reduce your risk of developing several chronic diseases, you know. The following are various health benefits that you can get from a Mediterranean diet:
1. Reducing the risk of heart disease
If you are looking for a diet that is good for heart health, a Mediterranean diet is the right choice. People who routinely follow the Mediterranean diet are shown to have a smaller risk for heart disease.
This is because the Mediterranean diet can reduce levels of bad cholesterol (LDL) and increase good cholesterol (HDL) in the body. This is thanks to a Mediterranean diet that emphasizes consumption of fiber, protein, antioxidants, and healthy fats of omega-3s.
2. Reducing the risk of stroke
Many studies have shown that people who go on the Mediterranean diet are less likely to have a stroke. This effect is suspected because the Mediterranean diet can reduce cholesterol levels and increase antioxidant intake.
3. Prevents Alzheimer's disease
Various health studies have revealed that a Mediterranean diet can reduce the risk of memory loss and ability to think as we age, so avoiding Alzheimer's disease.
This is thanks to high nutritious foods and rich in antioxidants in the Mediterranean diet which can help maintain brain function and health.
4. Lose weight
The Mediterranean diet which emphasizes the intake of rich protein, fiber, and healthy fats has proven beneficial for losing weight and maintaining ideal body weight.
In addition, food intake that is widely consumed on the Mediterranean diet also generally contains low calories, so it is good for weight control.
5. Prevent type 2 diabetes
The Mediterranean diet emphasizes people who live it to consume lots of fruits, vegetables, nuts, seeds, and healthy fats. The food intake contains a lot of fiber, complex carbohydrates, and has a low glycemic index, so it is useful to keep blood sugar levels stable.
This effect is good for preventing type 2 diabetes and helps control blood sugar levels in diabetics.
6. Reducing inflammation
One of the benefits of a proven Mediterranean diet is its ability to reduce inflammation in the body.
This diet is useful to relieve symptoms of inflammatory diseases, such as rheumatoid arthritis. This disease is caused by an autoimmune disorder, where the immune system attacks the joints, causing pain and swelling in the joints.
In addition to the benefits above, the Mediterranean diet is also believed to reduce the risk of cancer and depression. However, the benefits of the Mediterranean diet to prevent or treat both of these conditions still need further investigation.
Guide to Going on a Mediterranean Diet
If you want to change your normal diet to a Mediterranean diet, you should do it gradually. The following are some of the things you need to do while on a Mediterranean diet:
1. Increase consumption of vegetables and fruit
In the Mediterranean diet, the intake of vegetables and fruits that need to be consumed is around 5-8 servings per day. One serving of fruit and vegetables is equivalent to half a plate at every meal.
In addition to fruits and vegetables, this diet also emphasizes the consumption of whole grains. Foods prepared from these grains include whole wheat bread, cereals, and pasta.
2. Reduce consumption of unhealthy fats
People on a Mediterranean diet need to reduce their intake of unhealthy fats, such as trans fats and saturated fats. Instead of cooking oil, margarine, or other cooking oil, use olive oil.
3. Consumption of protein regularly
One appeal in the Mediterranean diet is protein consumption. This protein intake can be obtained by eating fish twice a week. But remember, cook fish by burning, steaming or boiling, not fried.
You can also eat red meat, but limit the portions and frequency. Instead of red meat, a recommended source of animal protein is lean fish or chicken meat.
4. Choose healthy snacks
In the Mediterranean diet, you can also eat snacks. However, the recommended snack choices are dried fruit or fresh fruits, and beans that are processed without the addition of salt.
In the Mediterranean diet, you are also advised to:
- Eating milk, low-fat yogurt, and cheese in small amounts.
- Drink 6-8 glasses of water a day.
- Reducing alcohol consumption.
In conclusion, the Mediterranean diet frees you to eat various types of food. However, you need to control the portions and give priority to fruit and vegetable intake.
To determine whether the Mediterranean diet is right for you, it never hurts to consult a doctor before undergoing this diet.
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