The Mediterranean diet It is a nutritional tradition established in several European countries that belong, as its name says, to the Mediterranean. Among them are: Spain, Portugal, Italy, France, Greece and Malta.
This type of diet is based mainly on ingredients and foods originating from local agriculture, where the reduction of carbohydrates is characteristic. Instead of animal fats, other types of consumables are proposed, such as vegetables and monounsaturated fats..
The intake of a Mediterranean diet has been shaped over the centuries, evolving over the years until reaching our days as we know it.
Even so, when historically the words "Mediterranean diets" are known for the first time, it is in the middle of the 20th century, in 1948..
This was due to the different studies carried out by the epidemiologist Leland G. Allbaugh, who studied the way of life presented by the inhabitants of the Greek island of Crete, comparing it with those of the United States..
On the other hand, Ancel Keys, a physiologist from North America, carried out a study based on coronary heart disease, cholesterol in the blood and, most importantly, on the lifestyle of Italy, Greece, Yugoslavia, the Netherlands. , Finland, United States and Japan). From this analysis new and important data would emerge about the ways of eating in different countries.
Keys's conclusion translated into results where coronary heart disease occurred in a less violent way in countries belonging to the South. He concluded that this was due to a so-called "Mediterranean way"..
What did this “mediterranan way” consist of? Well, basically in carrying out a greater physical exercise together with a vegetable intake along with a decrease in products originating from animals.
Finally, it ended up leading to what is known today as the Mediterranean diet until today, when in 2007 the Government of Spain made the first attempt for this type of diet to earn the title of Cultural Heritage Immaterial of Humanity, which was rejected at an international conference organized in Abu Dhabi by UNESCO.
Finally, and only six years ago, specifically on November 16, 2016, it received the designation of Intangible Cultural Heritage of Humanity.
Rich in vitamins of all kinds and fiber, it is one of the healthiest and most balanced eating habits that we can find on the international scene. It is also not especially high in terms of saturated fats and sugars..
In this way, the foods that compose it are varied, and as we have indicated, many of them come from the earth:
They are foods rich in potassium, preventing hypertension and bloating of the belly. They also provide us with a large amount of minerals such as iron, phosphors, zinc, calcium, magnesium, copper or the previously mentioned potassium..
As for vitamins, A, B and C are abundant among this type of food, providing fiber, which functions as a regulator of intestinal transit and as powerful antioxidants, fighting against the cells that cause aging in our body, in addition to the carcinogenic.
Powerful foods that are summarized in the contribution of fiber, vitamin B and a large amount of minerals, where magnesium, phosphorus, potassium, iron and calcium predominate. Likewise, amino acids are abundant in its composition, helping better digestion..
For example, lentils (a common Mediterranean dish) have between 25 and 30% protein, something extremely beneficial for the development of our body.
They stand out for their contribution of Omega -3 and polyunsaturated fatty acids to the diet. To this must be added its low caloric intake and its high amount of protein, where it varies from 15 to 24% depending on the type of fish that we are going to eat..
They are the lightest and lowest-fat meats that we can find today, such as chicken, hen or rooster..
Its vitamin B12 is striking, but it also integrates different minerals such as iron, proteins and essential amino acids for our vital functions.
Great contributors of energy, they help us maintain our weight, lower the glycemic index that we have and especially reduce the chances of suffering from breast cancer.
It should be mentioned that several scientific studies have concluded that they are the perfect ingredients to combine with any type of dish, especially with vegetables.
One of the fundamental foods, whether in any diet. They are abundantly rich in a multitude of vitamins, minerals, trace elements and bioflavonoids, nutrients that help regulate our immune system and strengthen it against numerous diseases.
They also stimulate our kidney and liver function thanks to their high levels of fiber..
They are foods that energetically contribute a lot to the body with high caloric levels along with nutrients such as omega -3 fatty acids or different types of healthy fats, in addition to fighting free radicals.
Among the most beneficial and advisable nuts that we can consume we find walnuts, almonds, pistachios, hazelnuts and finally peanuts (although certain currents place it as a legume).
Among these we find olive oil as the central axis of practically all meals, which helps us reduce the risk of suffering from blockages in the arteries thanks to its oleic acid. It also shows high levels of carotenes and vitamin E.
Another important liquid is wine, which can be ingested as a drink or used as an important component for meals. Its intake, among many other benefits, helps prevent different cardiovascular diseases thanks to its anticoagulant effects due to fibrinogen protein, which helps our blood flow more constantly.
Finally, we could not forget the vinegar also deserves a mention, since it is also usually a regular in our meals. In its composition it has potassium, calcium, pectin and malic acid. For people with hypertension, two tablespoons of apple cider vinegar can bring levels back to normal..
There is a nutritional pyramid created by the Mediterranean Diet Foundation. His main contributions can be summarized in:
In another tonality we see what we should eat daily. This group includes Nuts, dairy derivatives and different herbs, spices, onions and garlic..
Finally and at the base and as a routine in the main meal are fruits and vegetables, pasta, rice, olive oil, bread and various cereals.
Being one of the diets that have a lower calorie index, it helps to lower the weight level and helps control the pressure in the arteries in the same way that it does with our cholesterol.
Carrying out this diet in a correct way will lead to chronic diseases such as diabetes or Alzheimer's considerably reduce the chances of being contracted..
Recent studies have shown that the level of mortality due to cancer is lower in countries that consume the Mediterranean diet. The functioning of several vital organs such as the kidney or the heart itself is also optimized..
Obviously, all this will be enhanced with a regular practice of exercise. It is advisable to do about 30 minutes a day, five days a week and in a moderate way. Among the options that we can carry out we find brisk walking, regular running, cycling or even swimming..
We have been talking about the large number of advantages that the Mediterranean diet provides us, but it also shows some risks and disadvantages.
The amount that our body must assimilate of iron and calcium can be diminished due to the low consumption of dairy products and meat-eating products..
On the other hand, the importance of wine can go to extremes in some cases. That is why it is advisable to drink in moderation, regulating its consumption if possible to one drink a day, which can also be beneficial for our body..
Here is a clear example of a Mediterranean diet that will help you lose weight.
Yet No Comments