Since its rise to worldwide popularity, the Mediterranean diet has been taken for another fad diet. Perhaps even something dreamed up by someone who likes spaghetti and meatballs. In fact, it has a significant history, well-established in universities and foundations.
Here is the Mediterranean diet in a nutshell - a brief description to pinpoint the fundamentals. Be aware that the Mediterranean diet differs from country to country. The uniting factor is the area around the Mediterranean Sea, which includes parts of Africa, Europe, and Asia Minor.
* extra virgin olive oil - a source of mono-unsaturated fat and the staple oil of the diet.
* plenty of of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds.
* only some dairy products - such as goat's milk or feta cheese.
* fish - the main meat of the diet, especially the fatty fish found in the area.
* some poultry in moderate amounts.
* 1 to 4 eggs a week
* wine - usually red wine.
Mediterranean diets are often close to American Heart Association dietary guidelines, with a few small differences. The Mediterranean diet contains less saturated fats than the average American. More than half of the fat calories in a Mediterranean diet come from mono-unsaturated fats, such as that found in olive oil, which is healthier for blood cholesterol levels.
Heart disease is far lower in Mediterranean countries than in the United States. Olive oil plays a central role in this, but it is not alone. It is instead among the several factors that, when used in combination, help provide strong evidence of something that is very important, which is that the proper diet can significantly increase your chances of a long, healthy life. The Mediterranean diet has been shown to cut the risk of both heart disease and cancer.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, and weight gain. However, it would be a mistake to think this outcome is based on the use of olive oil or wine alone. The entire diet exists in a state of balance, so that all of the nutritional needs are met without any of the harmful fat and cholesterol of the American counterpart.
I've provided a green button below if you want to down-load my Mediterranean diet guide but if you don't, I hope you have enjoyed the articles and remember to think about what you consume.