Mediterranean Diet: what are its benefits to our health?

The Mediterranean diet was awarded this year for the 5th consecutive time as the best diet, and also received the title for:

• Easier diet to follow
• Best diet for healthy eating
• Best diet for diabetes
• Best among plant-based diets

The Mediterranean diet is a healthy nutritional approach mainly in the countries around the Mediterranean Sea where it originated. It is a valuable ally for our health!! Olive oil, legumes, fruits, vegetables, fish (among others) etc. have beneficial properties, antioxidant action, strong body defense and treatment of diseases etc.

The food pyramid of the Mediterranean diet consists of: legumes, olive oil, cereals, seeds, fruits and vegetables, moderate consumption of fish and white meat and rare consumption of red meat, as well as moderate consumption of red wine.

Nutritional Tips:

1. We eat enough fruits and vegetables during the day.
2. We consume low-fat dairy products, e.g. (milk, cheese and yogurt)
3. Moderate amount of red meat and meat products (e.g. once a week).
4. 1 glass of red wine 120 ml for women and up to 2 glasses for men protects our cardiovascular system.
5. We prefer complex carbohydrates, such as cereals (multigrain bread, whole grains) and fruits and vegetables, because they have less of an effect on postprandial blood sugar levels than simple carbohydrates (white bread, sweets).
6. We mainly choose complex carbohydrates, e.g. rye bread, brown rice, whole wheat pasta, oats, etc.
7. We eat lean meats, e.g. chicken
8. We use olive oil in cooking.
9. We cook grilled, boiled, stewed, and not fried.
10. We prefer fresh fish and avoid salted or fried fish.

For all these reasons and mainly for its invaluable benefits to our health, the Mediterranean diet is slowly and steadily emerging as a dominant dietary direction recommended by doctors and nutritionists around the world.