The Mediterranean diet is the answer to modern day health issues. It is inspired from the culinary patterns of the regions of southern Italy, southern France, Greece especially Crete, Spain and Morocco. This dietary style has been followed more or less uniformly in these regions since many years, so much so that UNESCO declared it to be a part of their cultural heritage in 2010.
Now, although parts of Italy and France do not strictly adhere to the diet, the chief concepts are same. The diet became popular after the 1990s when Dr. Walter published a paper on it at the Harvard University. He even published a book on the diet which explained the general eating rules for the layman.
The Mediterranean diet follows that along with regular physical exercise there should be an abundance of fresh fruits and vegetables, beans, nuts and legumes in the diet. It states that fresh fruit should be used as the staple dessert in the daily meals. The diet emphasises on consuming organic foods and raw, unprocessed foods. Unrefined cereal is an example of eating more natural foods. The diet states that fish, poultry and eggs should be consumed in moderate amounts through the week. Dairy products, chiefly consisting of cheese and yogurt, should be had in moderate amounts daily.
Olive oil should be consumed as the chief cooking oil and in salad dressings. It can be consumed in moderate to large amounts each week. Red wine too can be consumed in moderate to large amounts through the week. Red meats, meat products and sweets should be kept to a minimum as they are the most harmful.
Now, researchers were confused as to why despite consuming oil, wine and cheese in such large quantities, the average French male population had lesser risk of cardiovascular diseases than the average American who consumed lesser fat! Further research into the constituents of these foods revealed that although the wine and oil were essentially alcohol and fat, they had certain other good substances in them which nullified their bad effects.
Olive oil is rich in oleic acid which reduces bad cholesterol. It is also high on anti-oxidants which fight inflammation and cancers. Similarly, red wine has resveratrol and flavonoids which are high on anti-oxidant value. They cut down the risk of cancers, inflammation, ageing and heart diseases immensely. The focus on organic foods along with olive oil and wine has made the Mediterranean diet a winning plan that can be followed by people of all age groups worldwide.
Now, although parts of Italy and France do not strictly adhere to the diet, the chief concepts are same. The diet became popular after the 1990s when Dr. Walter published a paper on it at the Harvard University. He even published a book on the diet which explained the general eating rules for the layman.
The Mediterranean diet follows that along with regular physical exercise there should be an abundance of fresh fruits and vegetables, beans, nuts and legumes in the diet. It states that fresh fruit should be used as the staple dessert in the daily meals. The diet emphasises on consuming organic foods and raw, unprocessed foods. Unrefined cereal is an example of eating more natural foods. The diet states that fish, poultry and eggs should be consumed in moderate amounts through the week. Dairy products, chiefly consisting of cheese and yogurt, should be had in moderate amounts daily.
Olive oil should be consumed as the chief cooking oil and in salad dressings. It can be consumed in moderate to large amounts each week. Red wine too can be consumed in moderate to large amounts through the week. Red meats, meat products and sweets should be kept to a minimum as they are the most harmful.
Now, researchers were confused as to why despite consuming oil, wine and cheese in such large quantities, the average French male population had lesser risk of cardiovascular diseases than the average American who consumed lesser fat! Further research into the constituents of these foods revealed that although the wine and oil were essentially alcohol and fat, they had certain other good substances in them which nullified their bad effects.
Olive oil is rich in oleic acid which reduces bad cholesterol. It is also high on anti-oxidants which fight inflammation and cancers. Similarly, red wine has resveratrol and flavonoids which are high on anti-oxidant value. They cut down the risk of cancers, inflammation, ageing and heart diseases immensely. The focus on organic foods along with olive oil and wine has made the Mediterranean diet a winning plan that can be followed by people of all age groups worldwide.