According to US News & World Report, for the sixth consecutive year, the Mediterranean diet remains ranked number 1. A panel of medical and nutritional experts specializing in diabetes, heart health and weight loss reviewed various types of diets and rated them on health, safety, level of ease to follow and promotion of a healthy and sustainable lifestyle. Next, we have the Dash and Flexitarian diet tied for second place.
In addition, science indicates that opting for this feeding model brings numerous benefits to the health and well-being of the individual since it is composed of fruits, vegetables, whole grains, beans, nuts, seafood, lean birds and unsaturated fat from extra virgin olive oil.
In a moment, the important thing is to ensure the intake of foods that are sources of various nutrients on a regular basis, that is, it is a diet that focuses on quality. In addition to a wide range of studies indicating the influence of this diet on the improvement of chronic health conditions such as cardiovascular disease and type 2 diabetesfor instance. While it is an important tool for disease management, it is also an important ally in increasing life expectancy and quality of life.
There are also other benefits related to the adhering to the Mediterranean diet such as pleasing and enabling family meals as it fits for all ages and phases, the facility to insert it in different budgets in addition to the diet is in accordance with environmental issues and the ease of modification of the diet for vegan, vegetarian or individuals who have dietary restrictions (such as for celiac patients).
Moreover, it is important to mention that the Mediterranean diet encourages moderate consumption of healthy fats, such as olive oil, and discourages unhealthy fats such as saturated fats. This is in line with studies that show that the type of fat (saturated, monounsaturated and polyunsaturated) is more relevant to cardiovascular health than total fat intake.
Slimming and Mediterranean Diet
It is possible to promote weight loss through the Mediterranean diet, however, it is necessary to make wise choices and pay attention to the size of the servings. For instance it is necessary to pay to food exaggerations, being defined that a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein. In addition, because it is a rich power supply in FLVs, it provides good satiety.
Inflammation and Diet of the Mediterranean
Currently, it is known that several health conditions present in their pathogenesis increased levels of inflammatory markers in the blood, indicating the presence of an inflammatory process. In this context, nutrients with anti-inflammatory properties are extremely beneficial in the management of these conditions. In addition, low intake of sodium, saturated fat and sugars directly impact inflammation of the body.
To look out for
Among all micronutrients there are some that need more attention we have the calcium (found natural yogurt, kefir, natural cheese, edamame, tofu, canned sardines and salmon, almonds and leafy green vegetables) due to its relationship with the development of heart disease, hypertension and osteoporosis; potassium (found in lentils, bananas and beans and its refrigerator with oranges, pumpkin, spinach, tomato, yogurt and salmon) and vitamin D (fatty fish such as trout, salmon, tuna and mackerel, egg yolk, natural cheese and mushrooms).
In contrast, there are some components that are often consumed in excess such as added sugars which, although not prohibited, should only be used on special occasions. In addition, food sources of saturated fat and sodium.
What’s the indication?
There is no restriction in the indication of the Mediterranean diet, that is, it is safe for all individuals and phases, including the elderly, children and pregnant women. However, in cases of heart disease it is necessary guidance from a nutritionist.
Tips for you to adopt a Mediterranean diet
It is common in patient offices to relate the difficulty of adhering to a diet with the difficulty in obtaining the foods that are in their dietary planning. Therefore, it is important to guide them to choose FLVs of the season, always try to associate in a meal protein foods with carbohydrates, use of fruit as dessert (here the preparation may vary), adoption of varied recipes for the same food and about the importance of planning meals.
References
Reading Suggestion: The
impact of the Western diet versus the Mediterranean diet on the interaction with the microbiota and immune system
Watch nutritionist Rita Castro’s video on science play –
Arnold Conference 2022 Choosing the ideal strategy for diet and supplementation: genetic and epigenetic aspects
