The Mediterranean Diet is a widely recognized dietary regimen, yet it often raises numerous inquiries regarding its definition, advantages, practical adoption, and its compatibility with vegetarianism. The following provides responses to frequently posed questions on this subject.
WHAT IS MEDITERRANEAN DIET?
The Mediterranean diet is a diet that emphasizes plant-based foods(green foods) and healthy fats. Generally speaking, if you follow the Mediterranean diet, you might eat the following foods:
． Lots of vegetables, fruits, beans, lentils and nuts.
． Lots of whole grains like whole wheat bread and brown rice.
． Plenty of extra virgin olive oil (EVOO) as a source of healthy fats.
． Moderate amounts of fish, especially fish rich in omega-3 fatty acids.
． Just the right amount of cheese and yogurt.
． Eat little or no meat, choosing poultry over red meat.
． Eat little or no sweets, sugary drinks or fat.
． Drink wine in moderation with your meals (but if you’re not drinking, don’t start).
Advice: Consult a nutritionist to help you adjust your dietary needs based on your medical history, allergies, and preferences.
WHAT ARE THE ADVANTAGES OF THE MEDITERRANEAN DIET?
． Reduce the risk of cardiovascular disease.
． Helps maintain a healthy weight.
． Supports healthy blood sugar, blood pressure and cholesterol.
． Reduces risk of metabolic syndrome.
． Supports a healthy balance of intestinal microbiota (bacteria and other microorganisms) in the digestive system.
． Reduces the risk of certain types of cancer.
． Slows the decline of brain function as we age.
． Help you live longer.
Many cardiologists frequently endorse the Mediterranean diet, citing a wealth of research that underscores its cardiovascular benefits. Scientists attribute these protective effects, in part, to the consumption of healthful fats found in the Mediterranean diet, which are derived from sources such as olive oil, nuts, and fish.
WHY IS THE MEDITERRANEAN DIET GOOD FOR YOU?
The Mediterranean diet encompasses a variety of nutrients that collaborate to support overall health. It’s important to note that no single food or ingredient can replicate the holistic benefits of this diet. Here’s why:
- Limitation of Unhealthy Fats: The diet restricts the intake of saturated and trans fats. Excessive saturated fat consumption can elevate LDL cholesterol levels, increasing the risk of atherosclerosis or artery plaque buildup. Trans fats offer no health benefits and can contribute to inflammation.
- Emphasis on Healthy Unsaturated Fats: The Mediterranean diet promotes the consumption of healthy unsaturated fats, including omega-3 fatty acids. Unsaturated fats aid in maintaining healthy cholesterol levels, support brain health, and combat inflammation. A diet rich in unsaturated fats and low in saturated fats can also help stabilize blood sugar levels.
- Sodium Control: It advises limiting sodium intake, as a high-sodium diet can lead to elevated blood pressure and a heightened risk of heart disease and stroke.
- Avoidance of Refined Carbohydrates and Sugar: Refined carbohydrates, including sugar-rich foods, can cause rapid spikes in blood sugar levels. Moreover, such foods often supply excess calories with minimal nutritional value, lacking essential fiber.
- Preference for Fiber and Antioxidant-Rich Foods: The diet encourages the consumption of foods rich in fiber and antioxidants. These nutrients play a crucial role in reducing inflammation throughout the body. Fiber also aids in promoting regular bowel movements, while antioxidants safeguard against free radicals, offering protection against cancer.
The Mediterranean diet’s health benefits are the result of a synergistic combination of various nutrient elements, which collectively contribute to improved well-being.
WHAT SHOULD YOU PAY ATTENTION TO WHEN PRACTICING THE MEDITERRANEAN DIET?
The Mediterranean diet is structured like a pyramid, promoting a balanced approach to eating, emphasizing moderation rather than excessive consumption. However, specific considerations should be taken into account, particularly for certain individuals. For example, individuals with kidney disease should be mindful of their potassium intake when consuming fruits and vegetables. Furthermore, lettuce is a common component of the Mediterranean diet, but cancer patients or those with weakened immune systems are advised to blanch it before consumption and serve it cold.
While the Mediterranean diet offers numerous health benefits, it can have adverse effects on health if ingredient sources are not carefully selected and ingredients are not properly distinguished. Here are some pitfalls to avoid:
Choosing Poor-Quality Oil and Subjecting it to High Heat: Past incidents have involved olive oil adulterated with copper chlorophyll and mixed with other types of fats and oils. It's essential to ensure that pure olive oil is not exposed to sunlight and is stored refrigerated. It's best to use it directly in dishes without subjecting it to high heat.
Contaminated Seafood and Pesticide Residues in Produce: It's crucial to source fish and seafood from clean, pollution-free fishing areas, and to ensure that fruits and vegetables are free from pesticide residues.
Excessive Fruit Consumption in Place of Vegetables: Taiwanese fruits tend to be high in sweetness. Excessive consumption, which cannot be fully metabolized, can convert fructose into triglycerides, increasing blood lipid levels. Additionally, fruits generally contain less dietary fiber compared to vegetables, making it impractical to substitute fruits for vegetables.
High-Fat, High-Sugar Bread with Additives: While whole grains are encouraged, Taiwanese bread may contain excessive butter, sugar, or artificial additives to enhance softness. It is advisable to opt for natural, denser bread options that may not be as palatable but are healthier in the long run.
MEDITERRANEAN DIET RECIPE RECOMMENDATIONS
PUMPKIN BISQUE Ingredients: half a pumpkin, half an onion, one carrot, two celery stalks, 200cc water, a little olive oil, salt and pepper
Steps: 1. Peel the pumpkin and cut into small pieces, dice the carrots and onions, and dice the celery. 2. Sauté the onion with a little olive oil until soft, add carrots, celery and pumpkin in sequence and stir-fry briefly, add water and bring to a boil over high heat, then reduce to medium to low heat and simmer for 20 minutes. 3. After cooling, use a juicer to puree, add salt and pepper to taste.
SEALFOOD SALAD
Ingredients: 6 shrimps, peeled and tailed, 1 shrimp, 2 bell peppers, 1 purple onion, 1 apple, 2 beef tomatoes, coriander, nine-layer tower, 2 spoons of olive oil, 1 spoon of lemon juice, red wine vinegar 2 spoons, black pepper, salt Steps:
Blanch the shrimps and tuna until cooked, then chill them, take them out and set aside.
Cut other ingredients into cubes or shreds, add the above ingredients, mix well, and finally sprinkle with black pepper and salt.
Source:
．Cleveland Clinic: Mediterranean Diet
．Cleveland Clinic: How To Follow a Mediterranean Diet
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