The Mediterranean diet is not one of the so-called fad diets that are popular for a few years and then fade away. This is a diet that can be followed for a lifetime of healthy eating. It is touted as the healthiest diet in the world. It has been studied extensively and is backed by research that supports its benefits. Because it includes foods from all the major food groups, it offers dieters a well-balanced alternative diet program that has scientific evidence to back up its health claims. It emphasizes whole foods, vegetables, nuts, legumes, and healthy cereals. It is easy to understand and follow its approach to eating healthy, balanced meals that help fight disease.
This healthy diet is primarily based on the way of life and traditions of Greece and southern Italy. It became common knowledge in the 1950’s that people in those regions enjoyed lower rates of chronic illnesses that in any other part of the world. It was discovered that life expectancy was higher for the entire adult population. The scientific community noted that those who adhered to this diet enjoyed much better health outcomes. Many studies have concluded that because the Mediterranean diet is rich in health fats, omega-3 fatty acids, fiber, and antioxidants it is known as one of the world’s healthiest diets.
It has been proven to help prevent many life-threatening diseases including coronary artery disease and autoimmune disorders. There are numerous health benefits to switching to the Mediterranean diet including improved cardio health and brain function. This diet encourages individuals to adapt to a style of eating that can help prevent major chronic diseases.
1. Helps Control Diabetes
Diabetes has reached epidemic proportions in the world and health experts expect that in the next few decades one in three people will have the disease. Health professionals and educators are working to help patients recognize the value of early diagnosis and understanding of the risks associated with the disease. The American Diabetes Association recommends managing the A1 and cholesterol levels of diabetics. Health risks are less when the A1C levels are kept below seven percent.
People with Type 2 diabetes have successfully controlled their disease by following the Mediterranean diet. One study concluded that those on this diet were less likely to require diabetes medication to keep their blood sugar at healthy levels. The healthy food choices in this diet include those that are rich in monounsaturated fat and fiber, which have been proven to lower cholesterol and blood sugar in diabetic patients. The entire Mediterranean diet consists of whole grains, lean protein, fish, vegetables, fruits, nuts, and olive oil. A 2016 study published in the American Journal of Medicine reported that diabetes patients who followed this diet lost an average of 9-22 pounds after a year or more. The study concluded that the Mediterranean diet is more effective than a low fat diet for losing and maintaining a healthy weight.
2. Protect Against Obesity
Due to poor nutrition and high-fat diets, obesity is recognized as a major health concern in the United States with one out of three adults considered obese. People should plan on following the Mediterranean diet for at least six months to realize the full benefit of it for losing and controlling weight. Those who follow this diet and incorporate a regular exercise program can control excessive weight gain and prevent obesity. Portion control plays a key role in losing and maintaining the proper weight. Some foods that are not included in other diets such as bread and other carbs are allowed in small amounts on this diet. Dieters are reminded that eating excessive amounts of food not on the diet can quickly shatter any weight loss goals.
3. Anti-inflammatory Based
Chronic inflammation is a condition that causes concerns about the conditions that can occur as result of not controlling the cause of the inflammation. The Mediterranean diet offers a nutrition plan that can help control inflammation in the body. Because most inflammation results from exposure to oxidative stress, this diet is high in antioxidants that counteract the effect of this stress. Many foods included in the diet such as soybeans, beets, eggs, offer the advantage of supplying choline, a water-soluble essential nutrient, and betain, an amino acid that helps prevent many inflammatory conditions. The large amount of vegetables and fruit helps lower inflammation levels that affect many, especially the elderly.
4. Heart Healthy
Studies have shown that the Mediterranean diet can substantially reduce the risk of developing heart disease. Lowering the level of low-density LDL cholesterol in the body helps prevent the buildup of deposits in the arteries that cause problems with the heart. This is one of the benefits of following the Mediterranean diet that includes fruits, vegetable, whole grains, fish, and limits unhealthy artery-clogging fats. One of the advantages of consuming the foods included in this diet is the reduction of belly fat, which contributes to heart disease. Since the Mediterranean diet includes olive oil and even a glass of red wine, it is flavorful and never dull or boring. These advantages make it easier to consider the diet a long-term commitment rather than just a short-term goal.
5. Anti-dementia
The Mediterranean diet is a healthy eating plan that is extra rich in monounsaturated fats, fruits and vegetables and olive oil. Research demonstrates that it offers a protection against cognitive decline and reduces the risk of developing dementia. The medical community encourages patients to develop healthier eating habits as a strategy to help ward off the cognitive condition known as dementia. The healthy omega-3 fats in the Mediterranean diet help fight oxidative stress and inflammation that can lead to health complications, such as dementia and loss of memory. Researchers are not sure how it works, but believe the diet aids with brain health by reducing this harmful inflammation.
6. Anti-Parkinson’s
An article published in the Archives of Neurology journal reported that the Mediterranean diet could reduce damage to small blood vessels in the brain. According to recent research, the risk of contracting Parkinson’s disease is reduced when participants ate a diet rich in vegetables, fish, and fruit, which is the cornerstone of the Mediterranean diet. Just as is the case with dementia, Parkinson’s disease appears to be linked to a poor diet, which allows the damaging process of oxidative stress to occur in the body. Because the Mediterranean diet includes high levels of antioxidants in fruits, fish, and vegetables, it can help block the damage of oxidative stress before it happens.
7. Anti-depression
The Mediterranean diet may prevent people from developing depression because it is rich in omega-3 fatty acids and vitamin E that can improve cognitive function and even mood. The diet is better known for its benefits to physical health, but it is also known to have improved mental health as well. The combination of omega-3 foods and extra virgin olive oil are recognized as mood enhancers and may help ward off depression. Olive oil enhances the available amount of serotonin in the brain resulting in a lower risk of developing depression. The foods included in the diet improve blood vessel function, fight inflammation, and reduces the risk of depression.
