Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean diet is a type of diet that is based on the foods consumed daily by countries bordering the Mediterranean, does not contain many rules, and has healthy, rich and delicious content.

What is the Difference of the Mediterranean Diet from Other Diets?

In the Mediterranean diet, plant-based foods such as fresh vegetables and fruits, whole grains and nuts, and olive oil as a cooking oil are consumed predominantly. Olive oil consumed in meals and salads; It is a healthy type of unsaturated fat that is both anti-inflammatory and antioxidant. Consumption of fish, white meats, eggs and dairy products is moderate in the Mediterranean diet. It is a type of diet in which red and processed meats are consumed at low levels. One of the features of this diet that is different from other diets is that fish consumption, not red or white meat, is at the forefront. Processed meat, salted nuts, carbonated and sugary drinks, white bread, and fatty pastries are foods that should not be consumed. Also, you should drink at least 2 liters of water every day. Women can drink 1 glass of red wine a day and men can drink 2 glasses of red wine.

The “Mediterranean Diet Pyramid” has been created regarding the levels of nutrients that should be consumed in the Mediterranean diet, thus making it easier for those who follow the diet. This diet also includes regular physical activity.

What are the Benefits of the Mediterranean Diet?

There are many scientific studies showing the positive effects of the Mediterranean diet on health. Reducing the risks of cancer, cardiovascular disease, metabolic syndrome, obesity and type 2 diabetes are the main positive aspects of the Mediterranean diet. In addition, it also protects against Alzheimer’s, depression and dementia. The diet’s rich content of unsaturated fatty acids, dietary fiber, nutritional diversity and high levels of antioxidant components are effective in creating positive effects on diseases. By consuming plenty of vegetables and fruits, which form the basis of the diet, antioxidants such as vitamin C, carotenoids, bioflavonoids, vitamin E and sulfur compounds are rich.

Today, non-communicable diseases are the main cause of premature death in people under the age of 65 on a global scale. According to the World Health Organization, the Mediterranean diet is an effective nutritional strategy to prevent and control these chronic diseases.

Why is the Mediterranean Diet Healthy?

It is possible to have an adequate and balanced diet with a Mediterranean type diet. Therefore, this diet can be applied not only to maintain health but also effectively in weight management.

The Mediterranean diet is not only an extremely delicious diet, but also a sustainable part of a healthy lifestyle. The most important points to consider in diets for weight loss include ensuring that the weight loss is healthy and that the diet is sustainable. In this context, the Mediterranean diet is one of the diet types that dietitians frequently recommend to their clients.

What are the Features of the Mediterranean Diet?

As in previous years, the Mediterranean diet ranks first in US News and World Report’s list of the best diets for 2020. In addition to being named the best diet, it also ranks highest in 3 other categories: easiest diet, best plant-based diet, and best diet for diabetes.

The main feature of the Mediterranean diet is; While it contains high amounts of antioxidants, complex carbohydrates, monounsaturated oleic acid and polyunsaturated omega-3 fatty acids; It contains low levels of saturated fatty acids. The positive effects of the Mediterranean diet on health are evidence-based and improve both health and quality of life. By adopting the principles of the Mediterranean diet, you can protect yourself from many diseases and control your weight.