The concept “Mediterranean diet” refers to the set of foods based on the traditional cuisine of the countries on the shores of the Mediterranean Sea, especially Spain, Italy, Greece, Cyprus, Croatia, San Marino and Morocco.
More than a special dietary proportion, it is a different way of conceiving food and, to a certain extent, a way of life; one associated with several benefits for the health and general well-being of people. In this article we embark on the benefits of the Mediterranean diet
Before embarking on the benefits of this type of diet, it is necessary to take certain concepts into account. No matter how much you want to adopt a specific lifestyle, the World Health Organization (WHO) reminds us that The energy base of every human being must be carbohydrates, since these have to occupy 55-60% of the daily caloric intake For its part, fats will account for 30% and proteins the remaining 10-15%.
Although carbohydrates are our primary energy source, we must also remember that the appropriate ones are always complex or branched ones, present in legumes, vegetables and tubers, for example. On the other hand, simple sugars should be avoided in large quantities (glucose + fructose from table sugar, for example), as they break down quickly and generate spikes in glycemic indexes.
Thus, whatever your diet, it is appropriate to respect the 55/30/15 rule that we have shown you, carbohydrates always being the basis of vital energy.
On the other hand, The Mediterranean diet is based on the consumption of foods close to the marine environment, “from the field or from the sea to the plate” The use of fresh, light, tasty ingredients is promoted and, above all, obtained based on production methods that respect the environment and the consumers’ bodies. Discover the benefits of this diet in the following lines.
We know that everyday life is stressful for most readers and, therefore, people often resort to buying pre-cooked or highly processed food (such as sausages, sausages or ready-made meals). In addition to being less healthy due to the additives and accessory condiments they contain, these menus are significantly more expensive than buying the raw materials and following the recipes at home.
The Mediterranean diet uses foods rich in healthy carbohydrates as a base, such as potatoes, legumes (lentils, chickpeas, broad beans, beans), rice or pasta. These ingredients are very easy to process in the kitchen and are also cheap
A kilo of chickpeas costs 2.19 euros on average, while the same amount of red meat reaches almost 10 euros. If you use fresh vegetables and legumes as main ingredients, you will see that your pocket suffers less with each purchase.
2. It is rich in antioxidants
Cellular metabolism normally produces compounds known as “reactive oxygen species” or “free radicals”, byproducts of oxygen metabolism and with a very important role in cell signaling. The bad thing about These free radicals react with DNA and adjacent cellular structures, damaging them in a process known as “oxidative stress.” This encourages mutation rates and cell senescence, deleterious long-term events.
On the other hand, antioxidant molecules are those capable of delaying or preventing oxidative stress in the cellular environment, since they “remove” free radicals from the machinery. Many fruits and vegetables present in the Mediterranean diet are rich in antioxidants, such as green tea, tomatoes, artichokes, garlic and other natural garden products. For this reason, many beneficial properties are attributed to them.
3. Prevents obesity and cardiovascular diseases
Stating that the Mediterranean diet prevents obesity and the risk of heart problems is not a matter of opinion, but of scientific data. Various studies and meta-analyses (such as “Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes”) have shown, by analyzing various sample groups, that the Mediterranean diet reduces the factors that lead to cardiovascular problems
It’s official: the World Health Organization has classified ultra-processed meats (such as sausages, salami and other meat products) as group 1, “carcinogenic to humans.”
It has been shown that around 34,000 deaths annually are due to excessive consumption of processed meat products since 50 grams of these foods eaten per day increase the chances of suffering from colorectal cancer by 18%.
The Mediterranean diet encourages the consumption of fish, chicken and softer meats, since we also emphasize that red meats are in the focus of research (they are probably carcinogenic). If the protein is obtained from the sea, the chances of developing certain conditions are reduced.
5. It is delicious
It may sound obvious at this point, but the Mediterranean diet is not only based on its properties. This lifestyle is based on natural, fresh, soft but tasty foods such as fish, olive oil, dressings that do not mask the natural flavors of the food and a harmonious simplicity between the countryside and the sea.
A grilled sea bass with sautéed vegetables is a delicious dish and also has a minimal fat content (1.3 grams of fat per 100 g of meat). In other words, the Mediterranean diet knows that flavor does not equal empty calories.
6. It is environmentally friendly
The data is clear: To produce 100 grams of beef, about 7,000 liters of water are required, while the same amount of lentils needs about 50 liters The data speaks for itself: eating vegetables and legumes reduces the demand for water and resources that we demand from the Earth.
7. Keeps you agile and active
The Mediterranean diet fits perfectly with the 55/30/15 rule that we mentioned previously. Imagine a dish of chickpeas with cooked chicken, peppers, onion, vegetable broth and bay leaf.
Chickpeas are the main source of energy in the recipe (carbohydrates, 55%), chicken is responsible for providing the necessary fats and proteins and vegetables provide micronutrients, antioxidants, fiber and other beneficial components in small quantities.
In other words, By relying on carbohydrates as primary ingredients, you will never be hungry or feel tired if you eat Mediterranean dishes in the right doses Without a doubt, it is one of the most beneficial and easy natural dietary choices to apply on a daily basis.
To explain this concept, we only have to refer to the points previously mentioned, especially the third and fourth. Ischemic heart disease is the leading cause of death in high-income countries, while colorectal cancers rank number 7 among the 10 primary causes of death globally.
If the Mediterranean diet reduces the risk of cardiovascular diseases and nips the intake of processed meats in the bud (we remember that they are confirmed carcinogens), it is clear that its consumption can help maintain a healthier life for longer.
However, keep in mind that the diet doesn’t do much good if you drink, take drugs, don’t exercise, or lead an overall unhealthy lifestyle. Diet is not a miracle, but one more factor that results in systemic well-being
9. Reduces the risk of diabetes
The Mediterranean diet is based on complex carbohydrates, that is, those that are present in legumes, tubers, rice and other plant substances. Because these polysaccharides are metabolized slowly, blood sugar levels are regulated with the same energy intake To give you an idea, the glycemic index of fresh pasta is calculated at 55, while table sugar has a value of up to 84.
10. It could reduce the risk of cancer, but be careful with harsh statements
The professional study Adherence to Mediterranean diet and health status: meta-analysis, published by the British Medical Journal (BMJ) in 2008, found that adhering to the Mediterranean diet reduced the chances of dying from cancer by 6%.
Many other investigations have observed this correlation, but it has not been reliable in all cases. Therefore, in this field “could”, “seems to be” or “may indicate” must reign, since absolute correlations cannot yet be established.
Summary
In summary, the Mediterranean diet provides all the energy that humans need to function, but with a minimum amount of saturated fats, additives, empty calories and potentially carcinogenic foods. After reading these lines, what are you waiting for to embrace the Mediterranean lifestyle?
