Mediterranean diet: Every year the American magazine is published in the United States. News & World Report publishes a Best Diets Rating, which is a list of the best diets from a medical point of view. Therefore, to make this list, experts from leading institutions such as Johns Hopkins, Tufts Medical Center, Harvard University, Mayo Clinic…
From the analysis of this jury, the best diets of the season were selected, and the Mediterranean diet appeared at the top of the list of recommended methodologies for 2021.
It was given this name because its nutritional plan was inspired by the diet of people living near the Mediterranean Sea in southern Europe, who are known to have a long life expectancy.
Second, the DASH diet, which stands for Dietary Actions to Control High Blood Pressure. She suggests cutting back on the sodium, sugars, and saturated fats found in fried foods, red meat, and processed foods.
Finally, third place in the ranking of the best diets is occupied by the recently bombarded flexitarian (or flexitarian) diet, which reduces animal protein and increases the consumption of plant elements in order to reduce weight and improve health.
Learn more about the three best diets and choose the one that best suits you and your goals:
The Mediterranean Diet: at the forefront of the best diets
The Mediterranean diet is based on consuming fresh and natural foods. The eating plan that leads the best diets arose from the customs of the countries of the Mediterranean region, in the fifties of the last century, after studies carried out by the researcher Ansel Keyes. So North America found that people there, a region that includes southern Spain, southern France, Italy and Greece, eat more fat but have less cardiovascular disease.
Also called the Mediterranean diet, it helps to change your lifestyle and improve your metabolism. Thus, weight loss and elimination arise as a result of a healthy life.
There is no specific percentage of consumption. But some food groups are essential for the success of this method. Olive oil, fruits, vegetables, cereals, milk and cheese are allowed. Already processed products, such as frozen foods, canned goods, cookies, bread, etc., are prohibited.
In addition to protecting the heart and blood vessels, menu discipline can stimulate cognitive activity, help prevent diabetes, reduce the risk of certain types of cancer due to high fiber intake, and improve intestinal transit.
What do you want to eat
Fish and shellfish
It is necessary to eat fish and shellfish in large quantities, between two and four times a week. Well, these foods are excellent sources of protein and healthy fats, like omega-3s, which have anti-inflammatory properties, relieve pain, improve circulation, and lower cholesterol.
Olive oil and good fats
Olive oil is a good source of heart fat and should be added to diet foods with a maximum of two tablespoons per day. Therefore, it is worth putting it on when cooking, grilling, frying or even on the plate after it is ready.
Whole foods such as rice, flour, oats and pasta are the main sources of energy within the Mediterranean. Well, the ingredients are rich in fiber, vitamins and minerals, help you feel full, fight constipation and reduce the absorption of sugars and fats.
In addition to cereals, the diet should also be rich in vegetable proteins such as beans, soybeans, chickpeas, pumpkin seeds and flax seeds that also help tone muscles and improve metabolism.
Fruits and vegetables
Ideally, eat up to nine servings of fruits and vegetables a day. They are responsible for fiber, minerals, vitamins and the feeling of satiety in the body. So bet on variety and color.
Milk and dairy products
Dairy products are sources of calcium and protein, two important nutrients in the Mediterranean region. The most common are white cheese, ricotta and natural yogurt, but skimmed milk is also an option. Therefore, in order to reduce the consumption of fats, it is necessary to choose light versions of products.
Proteins and legumes
Chickpeas, lentils, and beans are good sources of carbohydrates and protein. Legumes are rich in minerals such as potassium and iron, as well as vitamins. Meals containing eggs, cereals and fish are the most indicated on the menu.
The drink is rich in resveratrol and anthocyanins. That is, in addition to being a natural antioxidant, it also prevents the formation of fat in the arteries. In this way, it is allowed to drink a glass, 180 ml, once a the day. Preferably at night.
What to Avoid
The Mediterranean diet is based on a much greater consumption of natural foods, especially of vegetable origin, such as olive oil, soy, eggs and milk. This reduces the consumption of processed products. Therefore, any ready-to-eat foods tend to be high in refined sugar, saturated and trans fats, and artificial additives.
The menu calls for a higher intake of fish, shellfish and even chicken. But, it is indicated to consume red meat only once a week, in order to avoid cardiovascular diseases.
Although the Mediterranean diet is not exact, because the Greeks, Italians, French and Spanish eat differently, its principles are the same and the dishes have always been associated with stronger bones, healthier hearts and a longer life.
According to researchers from the University of Barcelona, the nutritional program can prevent around 30% of deaths from heart attacks, strokes and cardiovascular diseases in general.
In all, 41 of the world’s most popular diets were evaluated, with the Mediterranean also triumphing in a few subcategories: Best for Healthy Eating, Best for Managing Diabetes, and Easiest to Follow.
Researchers at Harvard University in the United States have discovered another benefit: it prolongs genetic youth, making you live longer and better. In the study, cells from 5,000 volunteers were tested again ten years after they adhered to this dietary pattern. The result: Teromeres, the structure responsible for protecting DNA, which shrinks as we age, stay about the same size and are much healthier.
Suggested menu for the Mediterranean diet:
- Herbs tea
Mediterranean sandwich with:
- Two slices of whole wheat bread
- A small piece of goat cheese
- Olive oil flavored with herbs and basil
- Chopped cherry tomatoes
- Sea salt mixed with oregano, thyme and basil
How to prepare the sandwich:
Toast two slices of bread a little. Add the flavored oil and the goat cheese. Finally, add the cherry tomatoes and season with sea salt.
- A serving of fruit or a handful of nuts
- Baked fish with herbs and spices, seasoned with olive oil.
- Brown rice with oregano and carrots, boiled potatoes or polenta (baked) or a flat plate of whole wheat pasta with homemade tomato sauce.
- Salad with green leaves
- A glass of 150,000 red wine
Natural yogurt with fruit and oats, fruit or whole grape juice mixed with apple and mineral water.
- Grilled aubergines with tomatoes, red peppers and garlic, grilled tuna with an herb crust, a serving of bruschetta on whole wheat bread or a deep bowl of vegetable soup with fish or chicken.
- Part of the fruit