Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Healthy Mediterranean Diet. Let’s dive in!
Healthy Mediterranean Diet: What Are the Essential Ingredients?
The Mediterranean diet, popular among people living in the Mediterranean region, is well known as a symbol of health and wellness.
Through various academic studies, it has been proven that the foods in the Mediterranean diet can lower the risk of many diseases and even reduce mortality.
Whole Grains
The Mediterranean diet is mainly plant-based. Protein and fat are mostly consumed through grains and nuts rather than meat.
According to The New York Times, whole grains are considered the starting point of the Mediterranean diet. Whole grains are unrefined grains that contain all three parts of the grain: bran, germ, and endosperm.
The endosperm contains carbohydrates, protein, minerals, and some B vitamins. The germ is rich in healthy fats and vitamins, while the bran provides minerals, fiber, and B vitamins.
Compared to refined grains, whole grains help stabilize blood sugar levels after meals. They also support healthy cholesterol levels and improve digestive and cardiovascular health.
You can easily absorb these quality nutrients by mixing whole grains into your rice.
Try adding brown rice, barley, oats, or quinoa for a richer texture and nutty flavor. If you’re making a salad, cooked whole grains can be added for a wholesome twist. When choosing bread, go for the rough-textured whole grain options over soft white bread for more nutrients.
Beans
Another essential component of the Mediterranean diet is beans. This includes lentils, chickpeas, kidney beans, and cannellini beans (white kidney beans) – all commonly used in Mediterranean cooking.
They are a major source of plant-based protein. According to The New York Times, one cup of cooked beans contains about 15 grams of protein, which is around a quarter of the daily protein needs for adults.
That same cup also contains about 13 grams of fiber – roughly half the recommended daily intake. Fiber helps your digestive system function smoothly and feeds beneficial gut bacteria.
Beans are also packed with vitamins, iron, magnesium, folic acid, and other minerals.
In the Mediterranean diet, it’s recommended to eat at least 2 to 3 servings of beans per week. You can mix beans into your rice with whole grains to enjoy high-quality plant protein without extra cooking.
Canned beans are also a convenient option, especially great for salads.
Vegetables and Fruits
Like all healthy diets, the Mediterranean diet includes plenty of vegetables and fruits. The health benefits of eating fresh produce are well known.
Vegetables and fruits are excellent sources of essential vitamins, minerals, and fiber. They also have anti-inflammatory properties and antioxidants that help slow aging.
Many studies show that people who eat lots of vegetables and fruits have a lower risk of death and are less likely to develop heart disease or cancer.
Nuts
Nuts are another important part of the Mediterranean diet. They’re rich in essential vitamins, minerals, and fiber, and also provide healthy fats and protein.
A study by researchers in Iceland found that people who ate a handful of nuts every day had about 20% lower risk of developing cardiovascular disease compared to those who didn’t.
When you feel hungry or need a snack, choosing a handful of nuts instead of sweets, cakes, or cookies can provide nutrients and help reduce hunger.
Olive Oil
The final ingredient that completes the Mediterranean diet is olive oil. It contains a high amount of heart-healthy monounsaturated fats and offers antioxidant and anti-inflammatory benefits.
A 2022 study that tracked 90,000 Americans over 28 years found that those who consumed at least half a tablespoon of olive oil daily had a much lower risk of dying from cancer, cardiovascular disease, respiratory issues, and more.
Extra virgin olive oil burns easily at low temperatures, so it’s best used as a salad dressing or drizzle rather than for high-heat cooking.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
