You have probably already heard of the Mediterranean diet, also known as the Cretan diet. Renowned for its numerous health benefits, it is mainly based on a diet rich in fruits and vegetables, olive oil, nuts and whole grains. The Mediterranean diet is much more than just a diet to lose weight, it is a real way of life that has proven itself over the centuries in the countries of the Mediterranean basin. But what exactly is it made of? And why is it so praised? This is what we will discover together in this article.
What is the Mediterranean diet?
Behind the term "Mediterranean diet" lies in reality a philosophy of life which emphasizes a balanced and varied diet, mainly composed of seasonal and local products. This mode of consumption, typical of countries bordering the Mediterranean Sea, is based on a significant consumption of fruits, vegetables, whole grains, olive oil, as well as nuts, dried fruits and legumes. Red meat and dairy products are consumed in moderation, while fish and seafood are favored.
What are the key foods of the Mediterranean diet?
The Mediterranean diet offers a wide diversity of quality foods and products in order to respect a balanced intake of nutrients: proteins, fibers , carbohydrates, lipids. Seasonal vegetables such as tomatoes, eggplants, zucchini, peppers, onions, as well as fruits and dried fruits such as oranges, lemons, figs, grapes, almonds are consumed daily. Legumes such as lentils, chickpeas, beans are also very present. Whole grains, bread and pasta are an integral part.
This diet also favors foods of plant origin rather than foods of animal origin. Consumption of white meat and red meat is limited during the week (red meat: 500g / week max, white meat: 2 times / week max). Fish and eggs are more present in this type of diet (fish: 3 times / week max, up to 5 eggs per week), because oily fish contain good fats and are rich in omega-3, essential for heart health. The eggs and meat consumed must be of quality to have a good nutritional intake.
In the Mediterranean diet, it is also important to reduce your consumption of processed foods and sugar, and to favor fresh, seasonal and quality products.
Finally, olive oil is one of the key foods of this diet, it is used in many recipes, for cooking, salads and even cakes.
The importance of olive oil
Olive oil is one of the pillars of the Mediterranean diet. It is omnipresent in Mediterranean cuisine, whether for cooking, seasoning, or preparing dishes and recipes. An important source of monounsaturated fatty acids, it contributes to good cardiovascular health. It is also rich in natural antioxidants, which helps fight against cell aging.
What are the health benefits of the Mediterranean diet?
The Mediterranean diet is recognized for its numerous health benefits and, according to studies, can increase life expectancy. Indeed, it contributes in particular to the prevention of cardiovascular diseases, cholesterol, type 2 diabetes, obesity, certain cancers (breast cancer in particular), and even has positive effects on mental health. It promotes good intestinal health, thanks to the fiber intake from fruits, vegetables and whole grains. It also helps to maintain a healthy weight, thanks to the balance between protein, carbohydrate and lipid intake.
The Mediterranean diet, a global lifestyle
The Mediterranean diet is much more than just a diet. It also encompasses other aspects of Mediterranean life, such as regular physical activity, conviviality of shared meals, respect for the seasons and local products, and moderate wine consumption. By adopting this lifestyle, you are opting for a global approach to your health, which includes diet, physical activity, social connections and mental well-being.
Thus, the Mediterranean diet is not just a diet but a real way of life, a philosophy which highlights the pleasure of eating and daily well-being. Good for health and tasty, it can be adopted by everyone, regardless of age or lifestyle. So, ready to adopt the Mediterranean diet?
The place of red wine in the Mediterranean diet
Red wine occupies a privileged place in the Mediterranean diet, and more particularly in the Cretan diet. It is consumed moderately and regularly, generally during meals. Indeed, the Mediterranean way of life is not just about eating habits, it also encompasses the culture and traditions of peoples.
Incorporated in moderate quantities into your diet, wine has health benefits. Red wine is rich in polyphenols, powerful antioxidants that play a protective role for the heart and blood vessels. It has been shown that its regular and moderate consumption can contribute to the prevention of cardiovascular diseases. However, its consumption must remain moderate, because excessive alcohol consumption can have deleterious effects on health.
In addition, red wine is often associated with conviviality and sharing, two key elements of the Mediterranean lifestyle. It generally accompanies meals with family or friends, thus helping to strengthen social bonds and good mental health.
The Mediterranean diet and weight loss
The Mediterranean diet, thanks to its balanced diet and diversity, can contribute to sustainable and healthy weight loss. Indeed, it favors the consumption of quality, seasonal foods that are filling and low in calories, such as fruits and vegetables, whole grains and legumes.
In addition, it encourages regular physical activity, an essential element for effective and lasting weight loss. Mediterranean lifestyle habits often include daily physical activity, such as walking or cycling, which contribute to good energy balance.
Finally, the Mediterranean diet emphasizes the pleasure of eating and satiety, which helps avoid cravings and snacking between meals, which are often responsible for weight gain. Thus, by adopting the Mediterranean diet, we do not deprive ourselves in our diet, we learn to eat better.
In summary.
The Mediterranean diet, also called the Cretan diet or Mediterranean diet, is much more than just a diet. It is a real way of life, which encompasses healthy and balanced eating habits, regular physical activity, convivial meals, respect for the seasons and local products.
Known for its numerous health benefits, including the prevention of cardiovascular diseases, weight loss and improvement of mental health, it is also appreciated for its diversity and its taste.
Ultimately, the Mediterranean diet is a valuable cultural heritage, a philosophy of life that emphasizes the pleasure of eating, well-being and health.
If you want to know more about Mediterranean or other diets , health and nutrition professionals are there to help you and give you advice.
