Choosing the right diet for you and your loved ones can be hard. The Mediterranean diet is filled with healthy and delicious ingredients. It includes a variety of fruits, vegetables, and whole grains. It can help support brain function and promote heart health. It can also help lower blood sugar levels and improve the overall health of people. Although the exact guidelines for the Mediterranean diet are not clear, there are a variety of general principles that can be followed to implement them in your daily life.
People that follow the Mediterranean diet avoid processed food products, such as cookies, cakes, and fried foods. They also avoid consuming unhealthy fats and sugars, and they drink red wine during meals. The goal of the diet is to maintain a moderate level of consumption and to enjoy food and drink with family and friends. However, there is no way to measure this moderation, as it is all based on the various factors that affect one’s diet.
What is the Mediterranean Diet?
According to the American Heart Association, the term Mediterranean diet refers to the traditional eating habits of people living in countries that are near the Mediterranean Sea. There is no single diet that fits all of these regions. However, each country has its own unique eating styles. Due to the varying factors that affect each region’s economy, culture, and religion, the eating habits of different people vary significantly.
Benefits Your Heart
A Mediterranean diet is known to help people with various chronic conditions such as diabetes and high blood pressure. The study, conducted by Salas-Salvado’s team (a professor of nutrition at the Universitat Rovira I Virgili and Hospital Universitari de Sant Joan de Reus, in Spain.), analyzed the data collected from almost 6,000 individuals. It found that those with metabolic syndrome were more prone to experiencing heart disease and dying. When a number of risk factors are identified, such as high blood pressure and a large waist, a person has metabolic syndrome. This condition is characterized by a lack of good cholesterol and high levels of triglycerides and blood sugar. The study found that the Mediterranean diet can help people with diabetes and other chronic conditions rgar lower their blood pressure and cholesterol levels.
Protects Brain Function
A higher Mediterranean diet score was associated with a lower likelihood of developing Alzheimer’s disease. This finding was also significant even after taking into account other factors such as physical activity and body mass index. The link between the diet score and various cognitive functions was also stronger even after controlling for these factors.
Can Help with Depression and Anxiety
Carotenoids found in vegetables such as eggs, kale, and spinach can help boost the good bacteria in your gut and improve your mood. All of these foods are prevalent in the Mediterranean diet. A study also suggested that older adults who followed a Mediterranean diet were less prone to experiencing depression.
Helps Stabilize Blood Sugar
For people with type 2 diabetes, a Mediterranean diet can help them manage their condition. In a study, researchers analyzed the data from 418 participants. They found that those who followed a Mediterranean diet had lower chances of developing the disease.
The Mediterranean diet can lower the risk of developing type 2 diabetes, according to a study published in Diabetes Care. Those who followed the diet for four years had a 52 percent lower chance of developing the condition. A review of 20 clinical trials published in 2013 revealed that the Mediterranean diet can help people with type 2 diabetes lower their blood sugar levels. It also led to better control of their condition.
Proof that the diet works?
Despite the positive effects of a Mediterranean diet, the habits of people in the region have changed. According to the WHO, children in Spain, Greece, and Italy are more prone to becoming obese than ever before. This is largely due to their consumption of more processed food and soda. Experts believe that countries should start by getting back to their roots.