Is the Mediterranean diet a healthy diet?

25 October 2023

The traditional Mediterranean diet reduces the risk of depression and Alzheimer's disease, but it is not as good for the heart and blood vessels as many people think. Let's get to the nitty-gritty.

What is the essence of the Mediterranean diet?

It is not exactly a diet, but a food system developed in the region near the Mediterranean Sea, food culture, eating habits typical of Greeks, Italians, Spaniards, Moroccans. In the 1960s, people started talking about the benefits of the Mediterranean diet when it was reported that deaths from cardiovascular disease were significantly lower in Greece, France, and Italy than in the United States and Northern Europe. Many experts believed it was due to differences in eating habits.

Only a few of the world's food systems are scientifically recognized as world heritage:

Mediterranean diet,
Eating on the island of Okinawa,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, schedules and strict rules, and attention to food culture and local products. Let's understand how the diet is established near the Mediterranean Sea and whether it is possible to repeat the effect of the diet in our country.

Foods to include in your diet

Typical diet foods:

olive oil;
olive;
hummus;
fresh vegetables, berries and fruits;
ordinary yogurt and cheese;
garlic, onion;
Fish and seafood;
herbs - thyme, rosemary, oregano, basil;
white bread, pasta;
Red wine.

Foods to avoid

Eggs and meat are strictly limited in this diet. Dough, bread and pasta are ideally made from whole grains. The best desserts are fruits, honey, nuts, and non-store-bought trans fat sweets. Avoid anything that has been transported from the other side of the world and stored in the freezer for a long time. There is no need to consume less butter, fatty dairy products and cheese. More fresh vegetable salads with added protein.

The Mediterranean food culture is based on certain habits related to the lifestyle of the local inhabitants. These habits affect health, including mental and emotional well-being:

spend more time with family,
to visit parents often,
refuse unhealthy and complex diets,
to respect culinary traditions,
cook and eat together, often outdoors,
use local fresh produce from the market,
Live an active lifestyle, walk a lot and do physical work.

Overall, the Mediterranean diet is considered one of the healthiest and most balanced diets in the world, and Mediterranean residents are renowned for their health and long, active lives.

Is it possible to lose weight on this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that their diet only guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra pounds will need to reduce the amount of fat. At the same time, a diet based on food prepared at home with fresh ingredients helps to manage and maintain weight. Scientists also noted the benefits of such a diet compared to a low-fat diet: in control group studies, those who added olive oil to their diet lost the most weight.

It takes at least 5-6 months for visible results. But weight loss will happen comfortably and imperceptibly, without suffering, hunger, sudden weight gain and failures, and the lost kilograms will not return.

Myths about the Mediterranean diet

Myth 1: It's good for the heart

A recent review of 30 studies on the effects of the Mediterranean diet on heart attack and stroke risks showed inconclusive results. It is impossible to say anything exact about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from a stroke, in others it reduces the amount of "bad" cholesterol in the blood, but only. 10%, which is insignificant compared to the effect of drugs.

Myth 2: You should drink wine every day

Regular consumption of wine, especially red, is an important part of Mediterranean culture. However, doctors believe that only moderate use can be beneficial. "Average" is about half a cup a day, and in some studies less, up to 15 grams. And this applies only to completely healthy people who do not have any chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and belief in its miraculous powers can potentially do more harm than good.

Nutritionists also advise not to forget the benefits of divided meals 5-6 times a day: the Mediterranean region is characterized by a different rhythm, with a more late and meager breakfast, a break for a siesta in the afternoon, and a rich dinner.

Myth 3: You must eat regional products

The great benefits of the Mediterranean diet come from foods that come from a specific region:

olive oil and seafood are rich in healthy fats,
avoiding sugar and large amounts of fiber in vegetables and fruits is beneficial for the gastrointestinal tract,
Whole grains are anti-inflammatory and keep your energy levels high throughout the day.

Unfortunately, we live far away, and all the same products are far from original, damaged in transit, processed, etc. Although our climate is different, some of the Mediterranean products can be replaced by more familiar and profitable products simply by adjusting the diet for our region: cod, mackerel or herring, buckwheat, pearl barley, oatmeal as a whole grain, instead of kefir and yogurtyogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And be sure to eat more seasonal berries, vegetables and fruits.

A balanced nutrition program follows the same principles that make the Mediterranean diet popular around the world: a balance of fresh local produce, nutrients, healthy fats and whole grains.

A healthy, balanced diet helps maintain slimness, tone, good mood and good health, improves performance and elevates your mood. You can choose the amount of calories you want or order a gluten-free and lactose-free option.

The benefits of the Mediterranean diet

The secret to healthy eating is not only in the balance of nutrients. There are several areas of health where the potential of the Mediterranean diet is truly impressive:

mental health,
mental health of the elderly,
prevention of cancer problems.

A traditional Mediterranean diet reduces the risk of depression, especially when compared to a diet high in fats and carbohydrates. The risk is 33 percent lower compared to those who prefer fatty, sweet foods and fast food. According to one version, it is related to how the microflora in our intestines affects the body as a whole and the brain in particular.

Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect neurotransmitters that regulate mood. On the other hand, the studies themselves may simply be confounding cause and effect: people in a bad mood are actually more likely to eat bad food and eat more sweets; maybe depression is the key, not the nutrition.

Other benefits: The Mediterranean diet has shown good results for mental health in older people. American and British gerontologists have found that those who love this diet suffer from senile dementia 15-35 percent less and have a lower risk of Alzheimer's disease.

Finally, limiting sugar and red meat in the diet reduces the risk of cancer. As a result of the review of research conducted in the last 10 years, it was found that the foods of the region are rich in useful substances with anti-inflammatory and antioxidant effects that slow down the development of cancer cells.

The disadvantages and harms of the Mediterranean diet

The principles of the Mediterranean diet are in line with WHO recommendations. By giving up junk food, a person usually loses weight, but smoothly and slowly, without harmful or dangerous side effects.

Perhaps the only drawback of the diet is the high price of quality products. In addition, in winter, in our latitudes, it is difficult to eat fresh fruits and vegetables every day or find fresh fish every day.

The harm, as in any other diet, is associated with moderation and lack of balance: drinking a bottle of wine every day while eating pizza, even if the products are the freshest, is not good for anyone.

Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to specific foods. It should only be tried with caution by those with liver or gastrointestinal disorders. You should consult your doctor and nutritionist beforehand.

Tips for creating a Mediterranean diet

The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of its secrets is healthy local products. These may be difficult to replace in northern regions.

The diet consists of three main meals - breakfast, lunch and dinner. You can snack on something harmless: fruits, vegetables, nuts, seeds, berries or unsweetened yogurt.

An important part of the Mediterranean food culture is healthy habits that have a positive effect on not only physical but also emotional health. For example, family gatherings and love of cooking. Check it out

cooking with friends and relatives,
to participate in culinary master classes and courses,
organize themed dinners and parties.

Thus, pleasant emotions will be added to the healthy food of the diet. Another important component of the Mediterranean lifestyle is physical activity. You should move at least 30 minutes a day: walk, dance, climb stairs, do housework. Weekends are better spent outdoors and in good company.

Daily consumption of wine in the diet can only benefit completely healthy people and in very moderate amounts. As a general rule, no more than 150 ml of wine per day is safe for women, and no more than 200 ml for men. Even if there are minimal risks, the harm to health can be more noticeable than the benefit. If there is the slightest doubt, it is better to completely give up alcohol.

Remember that even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful for preventing cancer.