The 10 benefits of the Mediterranean Diet

These are the health and lifestyle benefits of the Mediterranean diet.

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, in particular Spain, Italy, Greece, Cyprus, Croatia, San Marino and Morocco.

More than a special dietary ratio, it is a different way of conceiving food and, to a certain extent, a way of life; one associated with several benefits for people's health and general well-being. In this article we embark on the benefits of the Mediterranean diet.

The main benefits of the Mediterranean Diet

Before embarking on the benefits of this type of diet, it is necessary to take into account certain concepts. No matter how much you want to adopt a particular lifestyle, the World Health Organization (WHO) reminds us that the energy base of every human being should be carbohydrates, which should account for 55-60% of daily caloric intake.. On the other hand, fats should account for 30% and proteins for the remaining 10-15%.

Although carbohydrates are our primary energy source, we must also remember that the appropriate ones are always complex or branched carbohydrates, 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 peaks in glycemic indexes.

Thus, whatever your diet, it is appropriate to respect the 55/30/15 rule that we have shown you, with 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".. It promotes the use of fresh, light, tasty ingredients and, above all, obtained based on production methods that respect the environment and the consumers' organism. Discover the benefits of this diet in the following lines.

1. It is cheap

We know that day-to-day life is stressful for most readers and, for this reason, they often resort to buying precooked or highly processed food (such as sausages, cold meats or ready meals). In addition to being less healthy due to the additives and condiments they contain, these menus are significantly more expensive than buying the raw materials and following the recipes at home.

The Mediterranean diet is based on foods rich in healthy carbohydrates, such as potatoes, legumes (lentils, chickpeas, broad beans, beans), rice or pasta. These ingredients are very easy to process in the kitchen and, moreover, inexpensive..

A kilo of chickpeas costs 2.19 euros on average, while the same amount of red meat costs almost 10 euros. If you use fresh vegetables and legumes as main ingredients, you will see that your pocket suffers less with every purchase.

2. It is rich in antioxidants

Cellular metabolism normally produces compounds known as "reactive oxygen species" or "free radicals", by-products of oxygen metabolism and with a very important role in cell signaling. The bad thing about these free radicals is that they react with DNA and adjacent cellular structures, damaging them in a process known as "oxidative stress".. This promotes mutation rates and cell senescence, deleterious long-term events.

On the other hand, antioxidant molecules are those capable of slowing or preventing oxidative stress in the cellular environment, as they "take" free radicals out of 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. It prevents obesity and cardiovascular diseases.

Claiming that the Mediterranean diet prevents obesity and the risk of heart problems is not a matter of opinion, but of scientific data. Several 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 (e.g., "Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes"). reduces the factors that lead to cardiovascular problems..

4. Encourages eating less meat

It is now 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 some 34,000 deaths per year are due to the excessive consumption of processed meat products.The fact that 50 grams of these foods ingested per day increase the probability of suffering colorectal Cancer by 18% has been demonstrated.

The Mediterranean diet encourages the consumption of fish, poultry and milder meats, as we also stress that red meats are the focus of research (they are probably carcinogenic). If the protein is sourced 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, mild but tasty foods, such as fish, olive oil, olive oil, and other foods that are not only healthy, but also tasty.The Mediterranean diet is based on natural, fresh, mild 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, in addition, has a minimal fat content (1.3 grams of fat per 100 g of meat). In other words, the Mediterranean diet knows that taste does not equal empty calories.

6. It is environmentally friendly

The facts are 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 of water.. The data speak for themselves: eating vegetables and legumes reduces the water and resource demands we place on the Earth.

7. Keeps you agile and active

The Mediterranean diet fits perfectly into the 55/30/15 rule mentioned above. Imagine a plate of chickpeas with cooked chicken, peppers, onions, vegetable broth and bay leaf.

The chickpeas are the main source of energy in the recipe (carbohydrates, 55%), the chicken provides the necessary fats and proteins, and the vegetables provide micronutrients, antioxidants, fiber and other beneficial components in small amounts.

In other words, by relying on carbohydrates as the primary ingredients, you will never feel hungry or tired if you eat Mediterranean dishes in the right doses..... Undoubtedly, it is one of the most beneficial natural dietary choices and easy to apply on a daily basis.

8. Improves your life expectancy

To explain this concept, we only need to refer to the previously mentioned points, 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 leading causes of death globally.

If the Mediterranean diet reduces the risk of cardiovascular disease and nips in the bud the intake of processed meats (we recall that they are confirmed carcinogens), it is clear that their consumption can help to maintain a healthier life for longer.

In any case, keep in mind that diet is of little use if you drink, take drugs, do not exercise or lead a general unhealthy lifestyle. Diet is not a miracle, but just another factor that leads to systemic wellness..

9. Reduces the risk of diabetes

The Mediterranean diet is based on complex carbohydrates, i.e. those 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 suffering cancer, but be careful with the categorical affirmations.

The professional study Adherence to Mediterranean diet and health status: meta-analysis, published by the British Medical Journal (BMJ) in 2008, found that adherence to the Mediterranean diet reduced the chances of dying from cancer by 6%.

Many other studies have observed this correlation, but it has not been reliable in all cases. Therefore, "may", "seems to be" or "may indicate" must reign in this field, as absolute correlations cannot yet be established.

Summary

In summary, the Mediterranean diet provides all the energy that human beings need to function, but with a minimal 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?