The Mediterranean diet emphasises plant-based meals and healthy fats which includes vegetables, entire grains, fruits, beans, lentils, nuts, and seeds. This diet also includes some seafood, particularly fish high in omega-3 fatty acids.
A study, which was published in the journal PLOS Medicine, included data on 340,234 people from eight European countries who were either on a Mediterranean diet or a conventional diet. The researchers examined the levels of particular substances in participants’ blood, such as carotenoids and fatty acids, to determine who was eating a Mediterranean diet.
According to the findings, increased adherence to the Mediterranean diet was related with an 11% decreased chance of acquiring type 2 diabetes.
“This diet emphasises antioxidant-rich foods like fruits, vegetables, and olive oil, which may aid in the reduction of oxidative stress and inflammation, both of which have been linked to the development of diabetes problems”, said Dr Anurag Aggarwal, Consultant-Internal Medicine, Fortis Escorts Hospital, Faridabad, adding, by lowering these risk factors, the diet may help minimise the risk of type 2 diabetes complications such as diabetic nephropathy (kidney disease), retinopathy (eye disease), and neuropathy (nerve damage). Let’s know myths related to this diet.
It’s Expensive and Inaccessible
The Mediterranean diet doesn’t require exotic or expensive ingredients. In fact, many of its staples are affordable and readily available, such as beans, lentils, and seasonal produce. You can adapt the diet to your budget and regional food availability.
It’s Just Italian and Greek Food
While the Mediterranean diet is commonly linked with Italy and Greece, it is a bigger geographical region. Foods and culinary traditions from Spain, southern France, Turkey, and other Mediterranean countries are included. One of its merits is the variety of foods.
It’s Only for Weight Loss
While the Mediterranean diet can support weight management, its benefits extend far beyond that. It’s also associated with a reduced risk of chronic diseases like heart disease, diabetes, and certain cancers. It promotes overall health and well-being, not just weight loss.
You Have to Give Up Your Favourite Foods
Adopting the Mediterranean diet doesn’t mean giving up your favourite foods entirely. It’s about making healthier choices and finding balance. You can still enjoy occasional treats while focusing on the core principles of the diet.
It’s a One-Size-Fits-All Approach
The Mediterranean diet is flexible and adaptable. You can tailor it to your dietary preferences and health goals. For example, if you’re vegetarian or vegan, you can replace animal products with plant-based alternatives while still following the principles of the diet.
While food is a central aspect of the Mediterranean diet, it’s also about a holistic approach to health. Physical activity, social connections, and mindful eating are essential components of this lifestyle.
The Mediterranean diet is a flexible and all-encompassing eating plan that promotes general health and well-being. By dispelling these stereotypes, we may better appreciate its diversified and accessible nature, which makes it an enticing option for many people looking for a balanced and nutritious diet.