Mediterranean Diet Health Benefits

If you ask me , why the Mediterranean diet ? What's the buzz about it ? What makes it unique among the other diets. I would tell you that the food groups of this diet are WHOLE , NUTRIENTS RICH, FLAVORFUL and IT PROTECTS YOUR BODY. 

Lets talk again about the components of the Mediterranean diet and I have listed the elements of this diet in the following order:

1. Fresh Vegetables and Fruits , the more the colors the more the health benefits. Veg and Fruits are full of vitamins, minerals, fibers, complex carbohydrates and antioxidants.

2. Whole grains , my favorite is Quinoa, brown rice, brown couscous , whole wheat flour and millet. Whole grains are full of fibers and have low glycemic index ( means they won't raise your blood sugar fast ) . The problem with now a days main stream industrial food that they are refined and processed , food like white rice and pasta, chips and crackers makes its way to our daily lunch box. The problem with WHITE carbohydrate , is that they are Simple carbs, has a high glycemic index therefore they would spike your blood sugar and insulin at the same time. Over time this phenomena would lead to insulin resistance and the development of Type 2 Diabetes mallets .

3. Plant based protein . Don't ever doubt the health benefit of it. growing up we've been used to the concept that we must get out protein by eating animals flesh ( Chicken , red meats, etc ) Make no mistake plant based protein would provide you with the same amount of  protein but in a healthy fat free form. Animals protein are full of saturated fat (LDL), the BAD fat that would clog your arteries . Have you ever wondered why your neighbor Bob who ate eggs and bacon for breakfast, fried chicken wing for lunch and a stake for dinner developed a heart attack in his late 40es. Yes , it is Bob and unfortunately people like him who lack healthy lifestyle conscious would inevitably develop heart attack, Diabetes and stroke at some point in their life. Going back to plant based protein , sources like beans ( My favorite is chickpeas), lentils ( Red, green , black ), Organic non GMO Tofu and Tempeh are delicious and healthy. In this blog  I will provide you with a lot of recipes that will teach you how to cook plant based protein in a very flavorful way.

4. Olive Oil is the main source of fat in the Med Diet. It is rich with Mono Unsaturated fat AKA the heart healthy fat. The healthy fat in olive oil would lower the bad cholesterol LDL ( artery clogger) and would increase healthy fat HDL that protects against coronary artery disease. I personally use light olive oil for cooking and Extra virgin olive oil in salad dressing and generously drizzled over my hummus and other savory dip.

4. Nuts and seeds. You gotta eat the raw version in order to get the most health benefits out of it. Raw nuts like almond and walnut are nutritional powerhouses, packed with healthy fats, muscle-building protein, natural fiber, beneficial minerals such as copper and magnesium, and heart-healthy vitamins and antioxidants. When eaten in moderation, raw nuts will help you lose weight and promotes healthy heart. 

5. Seafood. The Med Diet recommends eating seafood twice a week. Healthy fish like Wild Alaskan Salmon, Sardines and black code are rich in Omega 3, a healthy,  heart protecting fat.

6. Eggs and Dairy. The Med Diet recommends no more that 4 eggs per week. Also it supports eating high quality low fat dairy like cheese and yogurt. Personally I only eat cheese once or twice a week as a treat. We as  family enjoy free range organic eggs in the weekends only. During weekday , we enjoy Warm oatmeal in the winter and cold muesli in the summer

7. Herbs and spices . The Med Diet strongly support the use of fresh or dried herbs,  spices, garlic and ginger to boost the flavors of your meals instead of salt.

To summarize this article, now a day food, that consists of manufactured, industrial, refined and processed food puts our body at a persistent pro inflammatory status. Chronic inflammation over time  will lead to the development of metabolic syndromes, like Obesity, Type 2 diabetes and hypertension. The metabolic syndromes are risk factors for heart attack, stroke and Cancer. Also chronic inflammation will lead to a multiple health problems and diseases like Depression, memory loss, Alzheimer, Parkinson's and chronic fatigue . Hmm now I wonder why I was always feeling tired before switching to the med diet. Now the Mediterranean diets is an anti inflammatory diet . It would heal and protect your body against heart attack, stroke and cancer.

My blog will help you to incorporate the Mediterranean diet in your daily meals. It is available, affordable and sustainable. 

Enjoy !!