The Mediterranean diet Is a nutritional tradition constituted in several European countries that belong, as it properly says its name, to the Mediterranean. Among them are: Spain, Portugal, Italy, France, Greece and Malta.
This type of food is mainly based on ingredients and foods originating from local agriculture, where the reduction of carbohydrates is characteristic. Instead of animal fats, other types of consumables such as vegetables and monounsaturated fats are proposed.
History of the Mediterranean diet
The ingestion of a Mediterranean diet has been shaped over the centuries, evolving over the years to the present day as we know it.
Even so, when historically it is first known for the words"Mediterranean diets"? Is in the middle of the XX century, in 1948.
This was due to the different studies carried out by the epidemiologist Leland G. Allbaugh, who studied the way of life of the inhabitants of the Greek island of Crete compared to those of the United States.
On the other hand, Ancel Keys, a physiologist from North America conducted a study based on coronary heart disease, blood cholesterol and what is most important, about the lifestyle of Italy, Greece, Yugoslavia, the Netherlands , Finland, United States and Japan). From this analysis, new and important data about the ways of eating of the different countries will be born.
Keys' conclusion led to results in which coronary heart disease was produced in a less violent manner in the countries of the South. He concluded that this was due to a so called?? mediterranean way?? (Road or Mediterranean route).
What did this"mediterranan way"consist of? For basically in the accomplishment of a greater physical exercise next to a vegetal intake next to a decrease of products originating from the animals.
Finally, the ending would eventually lead to what is now known as the Mediterranean diet until today, when in 2007 the Government of Spain made for the first time the attempt that this type of diet would earn the title of Cultural Heritage Intangible Heritage of Humanity, which was rejected at an international conference organized in Abu Dhabi by Unesco.
Finally, and just six years ago, concretely on November 16, 2016, received the designation of Intangible Cultural Heritage of Humanity.
Foods characteristic of the Mediterranean diet
Rich in vitamins of all kinds and fiber, it is one of the healthiest and most balanced dietary habits we can find in the international scene. In addition it is not especially high in saturated fats and sugars is concerned.
In this way, the food that compose it are varied, and as we have pointed out, many of them coming from the earth:
Vegetables and vegetables
These are foods rich in potassium, preventing hypertension And swelling of the belly. They also give us a lot of minerals such as iron, phosphors, zinc, calcium, magnesium, copper or potassium mentioned above.
As for vitamins, A, B and C are abundant among this type of food, providing fiber, which acts as a regulator of intestinal transit and as potent antioxidants, fighting the cells that cause aging in our body, in addition to the Carcinogens.
Vegetables
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. Also, amino acids abound in their composition, helping to a better digestion.
For example, lentils (a common Mediterranean dish) has between 25 and 30% of protein, something extremely beneficial for the development of our body.
Fish
They are notable 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 take.
White meats
They are the lightest and lowest fat meats we can find today like chicken, chicken or rooster.
It draws attention to its vitamin B12, but also integrates different minerals like iron, proteins and amino acids essential for our vital functions.
Pasta, rice and cereals
Great contributors of energy, help us maintain our weight, lower the glycemic index we have and especially reduce the chances of getting breast cancer.
It should be mentioned that several scientific studies have come to the conclusion that they are about the perfect ingredients to combine with any type of dish, especially with vegetables.
Fruits
One of the fundamental foods, whether on any diet. They are richly rich in multitude of vitamins, minerals, oligoelements and bioflavonoids, nutrients that help to regulate our immune system and to strengthen it against numerous diseases.
In addition they stimulate our renal and hepatic function thanks to its high levels of fiber.
Nuts
These 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 are walnuts, almonds, pistachios, hazelnuts and finally peanuts (although certain currents put it like a legume).
Liquids
Among these we find the olive oil as the central axis of virtually all meals, which helps us reduce the risk of obstructions in the arteries thanks to its oleic acid. It also shows high levels in carotenes and vitamin E.
Another important liquid is wine, which can be ingested as a drink or used as an important component for food. Its intake, among many other benefits, helps prevent different cardiovascular diseases thanks to its anticoagulant effects due to the fibrinogen protein, which helps our blood flow more consistently.
Finally, we could not forget the vinegar also deserves a mention, as it is also usually a usual of our meals. In its composition presents potassium, calcium, pectin and malic acid. For people with hypertension, two tablespoons of apple cider vinegar can cause levels to be regulated by returning to normal.
Mediterranean food pyramid
There is a nutritional pyramid created by the Mediterranean Diet Foundation. Its main contributions can be summarized in:
- Water : Of vital importance, where one must guarantee 1.5 to 2 liters daily of intake of this liquid. According to the foundation"proper hydration is essential to maintain a good balance of body water, although needs vary according to different factors. In addition the supply of liquid can be completed with infusions of herbs with moderate sugar and low-fat and salt broths.
- Foods : We observe a first demarcation where the foods that we must ingest are placed in the week, with the sweets in the top, being placed like the food to which less must be appealed and just above the processed and red meats and potatoes followed by white meat , Fish and seafood, eggs and legumes.
In another tonality we see what we should eat daily. In this group come nuts, dairy products 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.
- Physical activity : Emphasizes the importance of physical exercise on a regular and daily basis. All this accompanied by adequate and well-deserved rest.
- Came : Located at the edge of the pyramid, it is advisable to drink in a moderate and responsible manner, from where it is said that the customs must be respected.
Benefits and risks
Benefits
Being one of the diets that have a lower calorie index, it contributes to lower the level of weight and helps to control the pressure in the arteries in the same way that it does with our cholesterol.
Properly performing this diet will cause chronic diseases such as diabetes or Alzheimer's to significantly reduce the chances of contracting.
Recent studies have bought that the level of mortality due to cancer is lower in countries that consume the Mediterranean diet. It also optimizes the functioning of several vital organs such as the kidney or the heart itself.
Obviously, all this will be enhanced by regular exercise. It is advisable to perform about 30 minutes daily, five days a week and in a moderate manner. Among the options that we can carry out we find the brisk walking, running in a regular way, cycling or even swimming.
Risks
We have been talking about the great number of advantages that the Mediterranean diet provides us, but it also shows some risks and disadvantages.
The amount our body must assimilate from iron and calcium may be reduced due to the low consumption of dairy and carnivorous products.
On the other hand, the importance of wine can in some cases reach extremes. That is why it is advisable to drink in moderation, regulating your consumption if possible to a glass a day, which may also be beneficial for our body.
Examples of Mediterranean diet: a weekly menu
Here is a clear example pertaining to a Mediterranean diet that will help you to lose weight.
Monday
- Breakfast: Coffee with milk and toast with goat's cheese spread. Finish with a
- Half Morning: Cereal bar. Natural orange juice.
- Food: Chickpea soup with hake meatballs stewed with potatoes. Finish with grapes.
- Snack: Cottage cheese with sugar.
- Dinner: Chard stew garnished with tender garlic and skewers of turkey and cherry tomato grilled with Couscous . Finish with cherimoya.
Tuesday
- Breakfast: Milk with cocoa powder and whole grains.
- Half Morning: Natural pear shake.
- Food: Stewed green beans and grilled chicken fillet with steamed broccoli. Finish with a pineapple carpaccio.
- Snack: Toast with quince jam.
- Dinner: Salad with cucumber, black olives, onion and Feta cheese with salmon with vegetables to papillote. Finish with a peach.
Wednesday
- Breakfast: Milk with biscotes with strawberry jam.
- Half Morning: Lettuce, tomato and cheese sandwich and natural grape juice.
- Food: Tomato soup with rice soup with rabbit and artichokes. Finish with an orange.
- Snack: Seed bread with olive oil.
- Dinner: Sautéed cauliflower with bacon with scrambled mushrooms with toast. Finish with a banana or yogurt.
Thursday
- Breakfast: Milk with bread of olives with slices of tomato and virgin olive oil.
- Half Morning: Apple compote.
- Food: Roasted red peppers with pine nuts with grilled pork loin with mustard and rice sauce. Finish with a persimmon.
- Snack: Small tuna sandwich.
- Dinner: Cream of vegetables and croutons with fried fish. Finish with a couple of mandarins.
Friday
- Breakfast: Coffee with milk with toast with spreads.
- Average Morning: Bar of muesli with dried fruit.
- Food: Stewed beans with vegetable tortilla and peas (peasant) and lettuce. Finish with some grapes.
- Snack: Milk with homemade cake.
- Dinner: Brussels sprouts sautéed with almonds chopped with a crep of spinach, goat cheese and honey with slices of zucchini. Finish with a pear.
Saturday
- Breakfast: Wholemeal cookies with a yogurt shake with pineapple.
- Half Morning: Small montaditos varied.
- Food: Crumbs. Pretty pickled with onion with banana flambéado with chocolate.
- Snack: Macedonia.
- Dinner: Puree of two colors (potato and beet) gratin and chicken thighs with baked carrot. Finish with an Orange.
Sunday
- Breakfast: Café con leche with ensaimada.
- Half Morning: Varied with nuts, dried fruits and olives.
- Food: Vegetable cannelloni au gratin and grilled duck breast with fig sauce. Finish with an orange or custard.
- Snack: Cinnamon-rolled apple.
- Dinner: Fine noodle soup and eggs filled with smoked salmon gratin with grated carrot. Finish with a frozen fruit yogurt.