The Power of Mediteranean Diet
Did you know that mediteranean diet is
regarded as one of the healthiest diet which has been in observed for so many
years to date. The mediterranian diet is recognized by food high in;
a. Use of mono-unsaturated fats such as Olive
oil as their main source of fat and cooking.
b. Low to moderate use of amounts of wine.
c. A lot of fresh fruits, vegetables, cereals, potatoes, lentils, nuts, seeds
and whole grain bread.
d. Plenty of whole grains like brown rice, oatmeal, bread and pasta.
e. Much less consumption of animal products such as milk, fish, poultry and
beef.
Mediterranian diet or food are generally
fresh, seasonal whole foods which have not gone through processing which tend
to strip off nutrients and fiber, but instead they are prepared using simple
cooking methods and not usually have to do deep frying.
According to Archives of Internal Medicine,
December 2008, phenolic compounds may explain mediteranean diet benefits where
blood vessels appear healthier after individuals consume olive oil high in
phenolic compounds.
Phenolic compounds in Olive oil which have
antioxidant, anti- inflammatory and anti-clotting properties may explain
cardiovascular health benefits linked with mediterranian diet as per the new
study.
Also another study as per American Journal of
Clinical nutrition, December 2010 noted researchers in Israel found diet rich
in antioxidants and omega 3 fatty acids, like Mediterranean diet offered
protection against skin cancer. They found that melanoma rates in Mediterranian
region were very low.
So why do Mediterranean diet emphasize use of
olive oil?
Well, Olive oil which is unsaturated fats is considered
the King of oils, and this is not only due to its incredible taste, but because
of its nutritive and medicinal qualities. It regulates cholesterol in the
blood.
It is used to protect against constipation and
also with problems with gallbladder. Olives are rich in fats i.e. 36% and also
have proteins which is 3%. Olive oil is rich in vitamins such as A, B1, B2, C,
D, E and K and Iron.
I believe you have most likely heard of virgin
and extra virgin olive oil and noticed them in your local store. Olive oil is
pressed from harvested ripe olives and oil from the first pressing is
classified as virgin. And extra virgin oil is oil from the first pressing that
is usually low in acid less 1%.
What are the benefits of mediteranean diet
Overall the advantages of mediterranian diet
is focused or geared towards health, and also to preserve a healthy weight.
Transforming your diet into mediteranean diet
means positioning yourself in the right route to a healthy way of life like
avoiding lifestyle diseases, keeping a healthy weight, looking younger and more
energetic and many more other health benefits.
Keep in mind mediteranean diet is rich in;
1. Mono-unsaturated fats such as olive oil
which is known to regulate cholesterol in the blood and other benefits such as
cancer prevention.
2. Carotenoids which is found in colored
fruits and vegetables known in its role in cancer prevention, defense from
heart disease and antioxidants which safeguards arteries lining and fats in the
blood from free radicals.
3. Phytochemicals which are basically
substances produced in plants to protect them from viruses, fungi and bacteria.
How do I get started with Mediterranean diet?
Where there is a will, there is a way. Getting started into this diet is simple
and it involves;
1. Start using mono-unsaturated healthy fats
such as olive oil for cooking instead of saturated fats found in animal
products.
2. Choose whole grains e.g. rice, pasta, bread
and legumes such as beans, peas, and lentils. I favor dried instead of canned
since preservatives are used to prolong shelf life.
3. Choose a range of fresh colored fresh
fruits and vegetables.
4. Incorporate potatoes, sweet potatoes in
your diet and above all choose water instead of cola drinks which are full of
empty calories.
All these tips needs a little adjustment and
soon, its going to be a formed habit of leading a healthy lifestyle.
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