Over the years, the Mediterranean Diet has gained much attention for being one of the healthiest dietary choices. An Issue on “Health Benefits of Mediterranean diet”, published by the National library of Medicine, suggests that people who have incorporated Mediterranean diet have shown more resilience against heart diseases, metabolic syndrome, diabetes, and depression. Beyond just a set of dietary guidelines, the Mediterranean diet is a lifestyle rooted in rich culinary traditions. Adapting the same may help transform an individual’s lifestyle by promoting wellness in a much more sustainable and enjoyable way.
The Mediterranean diet resonates the cultural richness of the nations that border the Mediterranean Sea and their dietary habits that bring a positive impact on health, while also being celebrated for its taste. Some of the major ingredients that makes the foundation of a standard Mediterranean diet include:
-Abundant plant food like fruits, vegetables, whole grains, nuts and legumes
-Good fats, especially olive oil
-Moderate consumption of cheese and yogurt
-Fish and poultry
-Red meat, consumed in small amount
Several studies and surveys have been conducted to explore the health benefits of the Mediterranean diet. Most studies have indicated that people following Mediterranean food habit have reported lesser risk of cardiovascular diseases and experienced other health benefits too. An analysis published in the journal Heart brings forth that plant-based Mediterranean diet can reduce the risk of cardiovascular disease and death among women by 25 per cent. The analysis, based on 16 studies conducted from 2003 to 2021, included over 7,00,000 women, who had their heart conditions monitored for an average of 12.5 years. The findings of the study indicated that women adhering to Mediterranean diet have 24 per cent lower risk of cardiovascular disease and 23 per cent lower risk from any cause of death.
Why Mediterranean Diet
Preventive effect: A study published by the National Library of Medicine indicates that the dietary pattern inspired by the principles of Mediterranean-type diet may have demonstrated to exert preventive effect to cardiovascular diseases for not only people belonging to the Mediterranean region but for the non-Mediterranean populations too.
Blood Sugar Levels: The Mediterranean diet may aid towards maintaining a healthy blood sugar level in individuals, thereby keeping the blood pressure level and cholesterol under control.
Body Weight: Individuals following the Mediterranean diet may achieve an ideal weight that promotes overall health and well-being.
Lower Risk of Metabolic Syndrome: Multiple studies suggest that there is lesser risk of metabolic syndrome associated with the Mediterranean diet. One study has highlighted that individuals who adhere to a healthy diet for over six years may have an 80 percent lower risk of developing metabolic syndrome.
Healthier Digestion: By following Mediterranean dietary practices, individuals may achieve a healthy balance of gut microbiota in their digestive system.
Incorporating Mediterranean Diet into Modern Lifestyle
Olive Oil – the Cornerstone: Often celebrated as the superfood, Olive oils are a staple in Mediterranean cuisine, being rich in monounsaturated fats and antioxidants. They offer a shift in perspective, transforming food from not just mere fuel but to an enjoyable experience. Adding olive oil to the diet doesn’t require a complete transformation but can be made simple by substituting butter with extra virgin olive oil, adding it to salads, or dipping whole-grain bread, additionally, it is ideal for low heat cooking as well. For everyday cooking there is olive oil for Indian cooking available catering to all types of cooking needs. Embracing olive oil in any manner is a testament to quality and nutrition.
Embracing Fresh Seasonal Ingredients: Focus on fresh, seasonal fruits and vegetables can be key to reconnect with natural rhythms and improve eating habits. For a healthy diet, one should incorporate a variety of colours on the plate for a range of nutrients and tastes.
Integrating Lean Proteins into Meals: The Mediterranean diet promotes lean proteins like fish, poultry, and legumes, while limiting consumption of red meat. Mediterranean cooking uses fragrant herbs and spices to enhance flavour of the food without the use of excessive salt or unhealthy fats. Natural vinegars help aid digestion and can be used in salads instead of salt. Regular consumption of fatty fish such as salmon and sardines are crucial to obtain omega-3 fatty acids for a healthy heart.
Getting Back to the Essentials: Rich in fibre, vitamins and minerals, whole grains are another key component of Mediterranean diet. Unlike refined grains, they offer sustained energy and improves digestive health. Incorporating whole grains into the diet can be as simple as choosing brown rice over white.
The Mediterranean Lifestyle: Mediterranean culture comes with a holistic approach to food and life, viewing meals as opportunities to savour the moment with nutritious and healthy food, contrasting the fast-paced eating habits prevalent in many countries. To properly adopt a Mediterranean lifestyle, mindful eating, paying attention to sensory experiences, recognizing hunger and satiety cues are crucial. Individuals should come together, engage in conversation, savour food flavours and textures and eat until comfortably satisfied.
Conclusion: The Mediterranean diet significantly promotes health, community, and enjoyment over strict restrictions. To incorporate Mediterranean eating into modern life, small intentional changes like using olive oil instead of processed fats, adding fresh produce, and enjoying each meal can lead to a more vibrant and healthier lifestyle.
Contributed by: Vishal Gupta, Managing Director, Borges India Private Limited
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