If there’s a diet that people hold in high regard for the health benefits provided, then that should be the Mediterranean one. While everybody knows a thing or two about it, it might surprise some to learn that it has consistently ranked as the top diet in the U.S. News & World Report for six consecutive years. The term “best diet” may be vague and nebulous, so to shed some light on the rating, it’s enough to know that it topped the scale in the following four categories:
- Healthy eating
- Best for families
- Best for bone and joint
- Best plant-based diets.
The Mediterranean diet has gained widespread attention and has been all over the internet for the past few years. If you’re intrigued and considering trying it to see how it fits your lifestyle, here’s a concise guide with everything you need to know!
Health benefits of the Mediterranean food
Mediterranean cuisine is widely recognized as being healthy and key to longevity. One reason it’s often seen as the holy grail of healthy diets is that the foods are grown in regions surrounded by the Mediterranean Sea.
The Mediterranean diet has many health benefits, some of which are known to the general public, while others can only be found by living with the locals for a while. There’s plenty of research pointing out the health benefits of this cuisine, with some of the most notable being outlined as follows:
Improved brain function from components like healthy fats in olive oil and omega-3 fatty acids from fish;
Antioxidant protection from the abundance of antioxidants in olive oil, vegetables, and fruits;
Lower risk of developing certain chronic conditions, like certain cancers or type 2 diabetes;
Digestive health due to the richness of fibres found in whole grains and other foods;
Weight control as the diet is low in high-calorie, processed foods.
Mediterranean dishes aren’t set in stone
Adhering to a Mediterranean diet doesn’t mean you should ditch your culinary preferences or favourite dishes. One of the reasons why many people introduce it into their lifestyle is the flexibility provided, as they can reap the health benefits while inventing all sorts of recipes with what’s at hand. Plus, just because you’re not consuming olive oil or fish on a daily basis doesn’t mean the diet is off the table for you. It’s important to habitually have some of the foods included in this diet and work around them when preparing meals.
Broadly, the essential points of the Mediterranean diet can be synthesized as follows:
- Consume many legumes, nuts, vegetables, fruits, spices, and whole grains.
- Adopt recipes based on seafood, fish, and olive oil as primary sources of fat
- Eat highly-processed foods like refined grains, processed meats and sweetened beverages in limited portions.
As numerous recipes and cooking shows in luxury kitchens showcase, Mediterranean dishes are all about indulgence and creativity, as there’s a world of endless possibilities when it comes to playing with the flavours. You’re still left with many options, even if you renounce some of the staples of Mediterranean cuisine. Many non-Europeans, for instance, adopt the same eating patterns. Here are several examples to help you get an idea:
- Guatemalan cuisine uses plenty of vegetables and less meat
- Vegetable stir-fries are a mainstay in Southeast Asia
- Vegetable curries are a staple of Indian cuisine
- Ethiopian food is associated with legumes.
Making Mediterranean a habit despite challenges
Introducing a new diet to different cuisines may not sound like the easiest task, but it doesn’t have to be your case if you follow the Mediterranean one. Welcoming it into your life brings many health benefits and opens the door to different possibilities for creating mouth-watering delights.
Among the reasons why many people adore this cuisine is that it allows for versatility. Sticking to this plan is more than approachable because the more flexible you are with your dietary goals, the easier it is to follow them.
The key to maintaining your Mediterranean eating habits is focusing on what makes this cuisine valuable and healthy. This way, you’ll have more options for dishes and foods depending on what you feel like serving on a particular day or what you can find in your kitchen’s arsenal.
If you’re planning to cook on a budget, you’re also covered. Some options may indeed come with a heftier price tag, and the costs depend significantly on your region. Still, thankfully, there are plenty of alternatives or foods you can find or cook without straining your budget, including cold-pressed olive oil or specific vegetables.
Easy ways to kick-start your Mediterranean diet
The Mediterranean diet is for everyone. Whether you substitute certain ingredients to meet dietary needs, embrace a veggie twist, or infuse new flavours, the essence of this diet can be preserved. Here are some approachable adjustments you can make to develop more nourishing and balanced ways of eating:
- Replace sugary beverages with water or home-made lemonade
- Swap legumes and whole grains with refined grains
- Have at least one “meatless” meal weekly
- Engage in physical activity regularly
- Substitute butter for olive oil
- Substitute red meat for fish.
Extra tips
Introducing Mediterranean foods into your diet is as simple as adding herbs, spices, or olive oil. To cook a beginner-friendly Mediterranean-inspired dish, you can marinate the fish or chicken in lemon juice, olive oil, and herbs, then bake or grill it.
For the vegetarian take, you can resort to dishes with grilled bell peppers, zucchini, eggplants, or other vegetables you like. You can try something as easy as a pasta dish with tomatoes, herbs, and garlic that you can spread on bruschetta or add to your salad.
Conclusion
Among the best things about the Mediterranean diet is that it isn’t restrictive or strict. You don’t need to overhaul your eating or shopping principles, but make some additions and swaps depending on your preferences and goals. Regardless of your culinary preferences, whether it’s Greek salads, hummus, or tomato basil pasta you like serving, incorporating Mediterranean-style dishes into your regular meals will prove beneficial on the long-term.
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