Diet is a scientific term given to everything that we put in our mouths of food or drink, regardless of its goal, whether it is to lose weight, gain it, or stay away from certain foods, such as peanuts, for people who are allergic to it.
A diet is the system that a person follows from food and drink, and several factors contribute to its formation.
What is the Mediterranean diet ?
It is a diet derived from the foods that are eaten in countries whose borders lie on the Mediterranean, such as: Greece, France, Spain, and southern Italy and this diet or any diet differs according to the country and region, but in general it expresses a diet rich in vegetables, fruits, fish, legumes, nuts, beans, grains, and trans fats, such as olive oil, and includes little or no meat and dairy products.
One of the scientific studies found that following a diet based on this diet improves the level of “good” cholesterol in the body. And it emphasized that playing sports may contribute to achieving maximum benefit.
A study recently published in the Journal of The American College of Cardiology. It indicates the importance of following the Mediterranean diet because it has a positive effect on:
-Treating bad metabolism in the body, scientifically known as metabolic syndrome, which causes high blood pressure, obesity, high cholesterol, and insulin resistance.
-Reducing the chances of malnutrition, which increases the risk of diabetes and heart problems.
The Mediterranean diet is beneficial :
The Mediterranean diet is a healthy diet rich in essential elements for the body, as it is:
-It consists mainly of olive oil, colorful fruits and vegetables, whole grains, and dairy.
– Integrate this diet, protein (low in fat) such as chicken and fish, liver, eat red meat.
-The Mediterranean diet contains many sources of antioxidants, as well as compounds for insomnia.
All these things explain its effects on health.
Benefits of the Mediterranean Diet:
-Reducing the risk of heart disease: Where the Mediterranean diet is considered the most beneficial for heart health, and it reduces the risk of heart disease by lowering the level of harmful cholesterol and the level of sugar in the blood.
-Reducing the risk of Diabetes :As the diet is rich in fiber that digests slowly, it prevents the absorption of carbohydrates at high rates, thus helping you to maintain the sugar level and also to maintain the weight as you feel full for a longer period
.Reducing the risk of some types of cancer-
-Reducing the risk of Alzheimer’s : It improves the overall health of blood vessels, which in turn reduces the risk of Alzheimer’s disease or dementia.
Reducing the risk of Parkinson’s : As this diet is rich in antioxidants that protect cells from oxidative factors and thus reduce the risk of developing Parkinson’s disease.
-Women who eat a Mediterranean diet with extra-virgin olive oil and nuts may have a decreased risk of breast cancer.
What are the basics to be followed for the Mediterranean diet?
Among the things that can be followed the Mediterranean diet through the following:
-Eat vegetables, fruits, and whole grains, mainly in meals, and prepare them in a simple way, such as: roasting vegetables in the oven, using olive oil to fry them instead of butter when you want to fry, and eating whole grains, such as: brown rice, quinoa, and millet.
– Using unsaturated fats instead of saturated fats, such as: using olive oil and canola oil, limiting the intake of saturated fats, such as: butter, margarine, coconut oil, and eating low-fat dairy products.
-Eat fresh and healthy snacks, such as: nuts, as they are a snack, and a natural source rich in unsaturated fats, and you can eat a small handful of walnuts, almonds, cashews, or pistachios, and natural peanut butter can be placed on a slice of whole bread And eat it. Eat plant foods, poultry and fish during the week to get most of the protein your body needs; Where lentils, beans, or chickpeas can be combined with whole grains and vegetables, and fish can be grilled once or twice a week, such as: salmon, trout, and tuna, and eat poultry instead of red meat, and avoid sausages and other meat rich in fat.
-Reducing sweets, drinking less soft drinks and sweetened grains, eating sweets once or twice a week, and eating a piece of fresh or dried fruits instead of them when you want to eat them.
– Make sure to exercise to enhance the benefit of the diet; Where moderate exercises must be practiced five days a week, and for thirty minutes a day at least, and these exercises such as walking, swimming, and cycling.
Here are some additional healthy tips:
-Replace cooking cream with oil, use tomato sauce in cooking, which is based on olive oil. Eliminate fried and grilled foods and instead use healthy oils.
-Use different grains as a substitute for white rice, and eat more fish, nuts, legumes and vegetables.
-Regular pasta, you can replace pasta rich in whole wheat, as well as many other foods.
-It must be remembered that exercise is especially important, several times a week, and that it is applied along with following the Mediterranean diet, which helps prevent various diseases.
The disadvantages of the Mediterranean diet:
There are a few negatives that threaten following a Mediterranean diet, because it basically includes eating healthy foods in moderation, and one of the few negatives that some face is that they forget that exercise and social aspects are a major contributor to making Mediterranean people healthy. Certainly, the lifestyle of the entire Mediterranean countries matters.
Those wishing to follow this system should look at this matter with more attention, so they must engage in physical activity, share meals with other people, and enjoy life.