Mediterranean diet, healthy recipes, green food Discover the 2024's best Mediterranean diet with these steps. Getty Images
In its annual ranking of the best diets, U.S. News and World Report awarded first place to the Mediterranean diet for the seventh consecutive year.
According to the publication, this diet inspired by the eating habits of the inhabitants of the Mediterranean region has a great ability to last because it is easy to follow in the long term and has been shown to promote heart health, bone and joint health, and that it helps prevent certain diseases, such as diabetes.
But the term "diet" is poorly chosen, explains Maya Feller, MS, RD, CDN, author of Eating From Our Roots. It is less a diet than a lifestyle, a way of eating that can be customized according to everyone's tastes and aversions, personal preferences, religious needs and accessibility.
"The Mediterranean diet is really a long-term eating lifestyle as opposed to another type of restrictive diet over time," acknowledges Maggie Berghoff, nurse practitioner in functional medicine and author of the book Eating to Treat. Rather than eliminating certain food groups or counting calories, "the diet focuses on the consumption of healthy fats and oils and foods of plant origin," she explains.
The Mediterranean diet began to attract attention as a healthy diet in the 1950s, when scientist Ancel Keys, from the University of Minnesota School of Electricity, discovered a correlation between eating habits, lifestyles and cardiovascular health.
"Research has shown that people who followed Mediterranean food models actually tended to have better cardiovascular profiles, i.e. less cholesterol, better lipid markers, good cholesterol," explains Feller.
Dr. Keys did not invent the Mediterranean diet, of course; he simply began to popularize a way of eating and appreciating the food that the inhabitants of the Mediterranean had followed for centuries.
"This diet is mainly based on the consumption of seafood, lean protein in the form of beans, nuts and seeds, whole grains, old cereals, fermented dairy products and fruits," explains Dr. Feller.
When you are looking for inspiration for your Mediterranean menu, Feller explains that it is important to take into account the 22 countries that surround the Mediterranean Sea, and not only Greece, Italy and France.
"The countries of North Africa and the Middle East are not often put forward [when talking about the Mediterranean diet], when in fact, their eating habits are really focused on legumes, cereals, seeds, fermented dairy products and really interesting types of fruit," she says. "It can be couscous with chickweights and a curry. There is not a single way to do it."
The good news is therefore that the Mediterranean diet gives way to your creativity and tastes. That said, the Mediterranean lifestyle encourages you to fill your plate with particular foods and food groups.
Fresh fruits and vegetables: According to the Cleveland Clinic, you should consume at least one serving of vegetables per meal.
Seafood: The Mediterranean diet focuses on the sources of protein that are seafood and poultry; fish, in particular, is an excellent source of omega-3, good for the heart.
Healthy fats and oils: Extra virgin olive oil is considered the hero of the Mediterranean diet, but Berghoff specifies that other oils, such as walnut and pecan oil, are also rich in polyphenols that are beneficial for health.
Legumes: Dried legumes and legumes such as lentils, beans, chickpeas and peas are excellent sources of healthy protein, fiber and fatty acids, and the Med' diet encourages you to eat them several times a week.
Nuts, seeds and cereals: Whether you eat them as a snack, sprinkle them on your salads or prepare a bowl of whole grains, add nuts.
Fermented dairy products: While the Mediterranean diet recommends reducing the consumption of dairy products to once a day, Feller explains that Mediterraneans benefit from the benefits of fermented dairy products such as yogurt and goat cheese for the health of the intestines.
Alcohol must be consumed in moderation, or not at all, as part of the Mediterranean diet, explains Feller. Wine is not a healthy food, let's be clear.
However, studies show that a "Mediterranean mode of consumption", i.e. not drinking more than one glass of wine a day while eating, can have beneficial effects on the health of adults over 35 years of age, in particular by reducing the risk of cardiovascular diseases.
In addition to alcohol, the Mediterranean diet asks you to limit ultra-processed foods, refined carbohydrates and foods very high in sugar (except fruits), says Berghoff.
According to Berghoff, most of the health benefits of the Mediterranean diet stem from the way this method of eating reduces inflammation in the body.
On the one hand, you reduce your consumption of foods known to cause inflammation, such as sugar-rich foods, processed foods, red meats and alcohol. On the other hand, you increase the amount of foods that reduce inflammation, including plants, omega-3 fatty acids and monounsaturated fats (mainly from olive oil).
1. It promotes heart health
As we mentioned, the Mediterranean diet has interested scientists for many reasons, including its positive impact on heart health. Since Dr. Keys' work in the 1950s, new studies have continued to confirm the ability of the Mediterranean diet to improve the cardiovascular condition.
In a study published in 2013, about 7,500 people at high risk of cardiovascular disease in Spain were asked to follow either a Mediterranean or a controlled diet. After following the participants for nearly 5 years, the impact of the diet was clear (so clear, in fact, that the study was interrupted prematurely): for those who followed the Mediterranean diet, the risk of cardiovascular disease was reduced by 30%.
The American Heart Association also supports the Mediterranean diet: "This eating style can play an important role in the prevention of heart disease and stroke and in the reduction of risk factors such as obesity, diabetes, high cholesterol and high blood pressure."
"Current research shows that a diet that favors plants is also favorable to the management of blood sugar," explains Feller. In 2017, a meta-analysis of studies involving a total of 1.5 million people revealed that the Mediterranean diet, favorable to the heart, had a "strong potential for diabetes prevention".
In 2020, research published in the journal Nutrients concluded that following a Mediterranean-type diet was effective in reducing HbA1c (or blood glucose) levels and could also play a role in managing the evolution of type 2 diabetes.
Recent research also shows that adopting a Mediterranean diet rich in anti-inflammatory and antioxidant nutrients can improve bone mineral density, muscle mass and ability to move, and could therefore slow the onset of osteoporosis and sarcopenia (loss of muscle strength).
According to the National Foundation for Cancer Research, the Mediterranean diet has been shown to reduce the number of cancer-related deaths and also plays a role in the prevention of certain cancers, including colorectal cancer, breast cancer, stomach cancer, pancreat cancer, prostate cancer and lung cancer.
"There is convincing research on the fact that a high intake of plants and eating habits rich in seafood [have an impact on] some cancers. It is therefore thought that this is an anti-cancer diet," explains Feller. Feller specifies, however, that if the Mediterranean diet can protect against certain cancers, it is not a cure for cancer.
By combining all these advantages, you have the opportunity to live longer and healthier. In fact, two of the five blue zones, i.e. regions where the oldest people in the world live, are in the Mediterranean. These are Ikaria, Greece, and Sardinia, Italy.
We have already said it, but we repeat it: the Mediterranean diet is more a way of life than a diet strictly speaking.
According to Feller, the Mediterranean approach to food focuses on seasonal ingredients and slowness. "Many of these dishes take a long time to prepare. Think of fermented dairy products... [fermentation] is a process," she explains.
Taking the time to create and enjoy your meals has another advantage: the connection. "When we eat in community, we generally tend to be happier and better at each other," says Feller.
Beyond eating habits, Ms. Berghoff says that the Mediterranean lifestyle encourages physical activity. "It does not require specific training, but simply to move your body and be a more active person," she says.
One of the most interesting aspects of the Mediterranean diet is its approach to food, which consists of "choosing your own adventure". That's why it's important to know what allows your body to feel and function in great shape, warns Berghoff.
Let's take the example of cereals. Cereals, including bread and pasta, are on the menu of the Mediterranean diet, explains Berghoff, but not everyone is able to digest them. If you suffer from bloating or intestinal irritation, you will have to adapt your choices to avoid the food that causes these inconveniences.
With this in mind, if you want to try the Mediterranean diet, Feller recommends that you start with the foods you already know and love. What vegetables do you like?
What cereals do you like? Take back the foods you already eat and think about those that meet the criteria of the Mediterranean diet.
[Via GQ France]
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