Mediterranean food Prevent Obesity?
What is the fact about the Mediterranean food? Does it really work?
The concept of Mediterranean food consists of numerous kinds of plant-based such as vegetables, fruits, legumes, nuts, seeds, and whole grains. not only that other more beneficial foods also like fish, seafood, poultry, eggs, herbs, and healthy fats are basically Mediterranean food. Recent research has proven that Mediterranean food is very healthy for Weight management, (obesity) heart health, and also for diabetes. in this article, we will do the awesome journey of Mediterranean food, and we will understand every concept related to Mediterranean food. I hope with me you will enjoy it.
What is the Mediterranean food?
The starting of Mediterranean food is searches and originated from the Mediterranean Sea.
nearing the France, Spain, Greece, and Italy regions.
Mediterranean food is a specialized food that has various properties such as unprocessed food, be made quickly, and is very targeted in heart disease, obesity, and diabetes. the outstanding benefits shown in chronic diseases and also act as an antiaging.
As we know Mediterranean food includes different types of vegetables, fruits, legumes, fish, and dairy products.
Component of Mediterranean food -
The Mediterranean food is divided into the following types based on its occurrence and categories-
Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips.
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
Nuts, seeds, and nut kinds of butter: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, and peanut butter.
Legumes: beans, peas, lentils, pulses, peanuts, chickpeas.
Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta.
Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, and mussels.
Poultry: chicken, duck, turkey.
Eggs: chicken, quail, and duck eggs.
Dairy: cheese, yogurt, milk.
Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper.
Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.
Advantages of the Mediterranean diet-
The benefits of the Mediterranean diet are more and more. According to the
AHA (American Heart Association) can play a crucial role in preventing various types of disorders like heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure.
on the other hand, a study has proven that a lady who follows the Mediterranean diet in her routine reduces 25% of cardiovascular diseases and has several other health benefits.
Yes! Mediterranean food prevents obesity.
Research Trusted Source has not confirmed that following a Mediterranean diet will cause a person to lose weight. However, studies have suggested it may be a good long-term option for people seeking to manage their weight. Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.
Benefits include:
plenty of variety means the diet is not restrictive and therefore easy to maintain.
high fiber levels mean a person is more likely to feel satisfied for longer and less likely to snack.
the healthy fats are less likely to cause heart problems linked to obesity.
Promotes heart health.
The American Heart Association Trusted Source recommends the Mediterranean diet as an evidence-based option for preventing cardiovascular disease and stroke.
In 2021, for instance, some researchers from Trusted Source compared the effects of the Mediterranean diet with those of a low-fat diet. They concluded that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries. Plaque buildup is a major risk factor for heart disease.
The authors of another study Trusted Source said the Mediterranean diet could support heart health by lowering blood pressure.
Supports healthy blood sugar levels.
The Mediterranean diet may help Trusted Source stabilize blood sugar levels and protect against type 2 diabetes.
Studies have suggested that it may:
reduce Trusted Source fasting blood sugar levels.
improve levels of hemoglobin A1C, a marker used to measure long-term glucose levels.
decrease Trusted Source insulin resistance, which stops the body from using insulin to regulate blood sugar levels effectively!
Protects brain function.
The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.
One study Trusted Source found a possible link between following a Mediterranean diet, improved memory, and reductions in several risk factors for Alzheimer’s disease.
A large review by Trusted Source also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.
Among the health benefits of following a Mediterranean diet is a lower risk of the following:
- cardiovascular disease
- heart attack
- stroke
- various types of cancer
- Parkinson's disease
- Alzheimer's disease
- type 2 diabetes
- rheumatoid arthritis
- nonalcoholic fatty liver.
How to follow?
the right approach to choosing the Mediterranean diet is the following 3 points-
1- More attractive- Vegetables, fruits, seeds, legumes, potatoes, whole grains, herbs, fish, seafood, and extra virgin olive oil.
2- Not more - poultry, eggs, cheese, yogurt, red wine.
3- Try to avoid- red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, beers, and liquors.
In drinks-
Taken-
1- Water
2- Coffee and tea in small amounts.
3- Fruit juices also can be taken but with no extra added sugar
4- red wine can be put alongside food. and in small doses.
Avoid/ less taken-
1- beers, liquor
2- sugar-sweetened beverages, such as sodas, which are high in added sugar
3- fruit juices with added sugar
Mode of action-
the action of Mediterranean diet is basically acted in anti-inflammatory, antioxidants, and anti-aging.
properties
Omega-3 Fatty Acids: Foods such as fatty fish (like salmon, mackerel, and sardines) are high in omega-3 fatty acids, which are linked to reduced inflammation and lower risk of heart disease. Omega-3 fatty acids help decrease triglycerides, lower blood pressure, reduce blood clotting, and decrease stroke and heart failure risk.
High in Healthy Fats: The Mediterranean diet is rich in monounsaturated fats, primarily from olive oil, which is used extensively instead of butter or other saturated fats. Monounsaturated fats help reduce low-density lipoprotein (LDL) cholesterol levels, which can build up in arteries and lead to heart disease.
High Fiber Content: The diet includes a high intake of fruits, vegetables, legumes, and whole grains, which are all good sources of dietary fiber. Fiber helps regulate the digestive system and can help reduce LDL cholesterol levels and decrease the risk of heart disease.
Rich in Antioxidants: Antioxidants are abundant in the Mediterranean diet due to the high consumption of a variety of fruits and vegetables. These compounds help combat oxidative stress, which can lead to cell damage and contribute to conditions like cancer and heart disease. Vitamins such as vitamin C, vitamin E, and beta-carotene, along with other antioxidants, help protect the body from damaging free radicals.
Why the Mediterranean diet?
Diet is known to have an effect on long-term diseases. These include heart and blood vessel problems known as cardiovascular disease. Observations from a study in the 1960s found that cardiovascular disease was linked to fewer deaths in some Mediterranean countries, such as Greece and Italy, than in the U.S. and northern Europe. More recent studies linked the Mediterranean diet with lower risk factors for heart disease, such as high cholesterol and high blood pressure. Today, the Mediterranean diet is one of the healthy eating plans that American nutrition experts recommend. It's also recognized by the World Health Organization as a healthy eating pattern. Many cultures have eating patterns similar to the Mediterranean diet, including Japan, for example. And other diets have some of the same recommendations as the Mediterranean diet. Two examples are the Dietary Approaches to Stop Hypertension (DASH) diet and the Dietary Guidelines for Americans. Research suggests that it's key to follow the Mediterranean diet over the long term for your heart to benefit.
FAQs-
Q-1 Are eggs eaten in a Mediterranean diet?
Yup! You can eat the eggs in the Mediterranean diet.
Q-2 What exactly do you eat on a Mediterranean diet?
The Mediterranean diet basically includes vegetables, fruits, whole grains, and healthy fats.
Q-3 What foods can you not eat in a Mediterranean diet?
- red meat
- processed foods, including meats
- refined carbohydrates, such as added sugars
- sweetened drinks
- liquor and beer.
Q-4 Is the Mediterranean diet anti-inflammatory?
Yes! Mediterranean food consists of numerous kinds of green leafy vegetables and fruits which have the properties of anti-inflammatory.
Final verdict-
The Mediterranean diet offers a variety of health advantages. It can aid in weight management, regulate blood sugar levels, support cardiovascular health, and improve cognitive function.
A key factor contributing to the health benefits of the Mediterranean diet is its nutrient-rich composition and its flexibility, making it a sustainable dietary choice.