What Is a Mediterranean Diet? While the Mediterranean diet isn’t as popular in Africa as in the United States, it’s gaining some traction due to its health benefits. Traditionally, the African diet is plant-based, rich in vegetables, grains, legumes, and fruits, which is the focus of the Mediterranean diet.
However, with the spread of fast food chains across the continent, many people indulge in these takeouts, reducing the intake of their traditional diet.
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On the contrary, a Stagewell survey established that eight in ten Americans, an equivalent of 85.1%, favor the Mediterranean diet due to its quality. So what Is a Mediterranean Diet?
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What Is a Mediterranean Diet?
A Mediterranean diet is primarily plant-based focused on the consumption of fruits, nuts and seeds, whole grain, legumes, vegetables, legumes, and healthy fats. It involves little consumption of alcohol and processed foods. For this reason, this diet is appropriate for people who want to improve their diet and avoid chronic disease.
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How Does the Mediterranean Diet Work?
The Mediterranean diet has been around since ancient times but gained recognition in the 1950s, 1960s and 1970s. Despite its relatively short recognition, the diet is grounded on eating a combination of foods instead of single “super foods”.
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How to Follow a Mediterranean Diet
There are no set rules for following this diet. However, you can have a guideline that keeps you on track.
Your meals should focus on:
- Fruits
- Legumes
- Potatoes
- Vegetables
- Seafood
- Nuts
- Seeds
- Whole grains
- Extra virgin olive oil
- Herbs
- Spices
- Fish
Additionally, your consumption should include
- Cheese
- Poultry
- Red wine
- Eggs
- Yogurt.
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These are the foods you should avoid:
- Sugar-sweetened beverages
- Red meat
- Refined grains
- Processed meat
- Added sugars
- Liqors
- Highly processed foods
- Beers
When it comes to beverages, these are the drinks you should consider.
- Fresh fruit juices without added sugar
- Coffee and tea are also suitable, but with limited sugar or cream
- Small to moderate amounts of red wine, and only alongside a meal
- Water
Drinks to limit
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- Sugar-sweetened beverages, such as sodas, are high in added sugar.
- Beer and liqor.
- Fruit juices with added sugar.
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Healthy Snacks
- Nuts
- Chia pudding
- Fruit
- Mixed berries
- Baby carrots with hummus
- Greek yogurt
- Grapes
- Bell peppers with guacamole
- Cottage cheese with fresh fruit
- Hard-boiled egg with salt and pepper
- Apple slices with almond butter
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Benefits of a Mediterranean Diet
The Mediterranean diet has several benefits, including:
Helps With Weight Loss
Although research hasn’t confirmed that the Mediterranean diet will lead to weight loss, studies show it’s a favourable diet for those who desire weight loss. This results because this diet is high in fibre, meaning people tend to remain fuller for longer.
Promotes Heart Health
The American Heart Association shows that this diet helps prevent cardiovascular disease and strokes. Another study showed that this diet slowed the progression of plaque buildup, which causes heart attacks.
Promotes Healthy Blood Sugar Levels
The Mediterranean diet protects against type 2 diabetes by reducing blood sugar levels, improving levels of haemoglobin A1C and decreasing insulin resistance.
Protects Brain Function
The Mediterranean diet benefits brain health and prevents cognitive decline, reducing the risk of Alzheimer’s disease and other illnesses that cause cognitive malfunction.
Conclusion
What is a Mediterranean diet? It’s a plant-based diet focusing on fruits, nuts and seeds, whole grain, legumes, vegetables, legumes, and healthy fats. That said, there isn’t a particular diet plan to follow. Instead, you should incorporate these nutrients in your meals and create a plan that works for you. Have you ever taken a Mediterranean diet or are you considering it?
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