The Mediterranean diet has gained popularity in recent years for its health benefits, including reducing the risk of heart disease and diabetes. However, when asked what this diet consists of, many people mistakenly believe it’s all about meat. In reality, the Mediterranean diet is much more complex and diverse due to the many countries surrounding the Mediterranean Sea, each with its unique cuisine.
So what exactly is the Mediterranean diet that has been proven to extend life and improve health? A typical Mediterranean diet includes a variety of fresh vegetables and fruits, especially tomatoes, a lot of fish instead of other meats, a daily cup of Edamame, high-quality olive oil and olives, yogurt, bananas, hard cheeses, but relatively few dairy products. Additionally, this diet emphasizes the use of natural raw materials with almost no processed foods.
A recent study published in the American Journal of Clinical Nutrition sheds light on how important it is to pay attention to small details like calorie intake when following a specific diet. In this study, 400 people were divided into two groups: one group was given the rules of the Mediterranean diet and told to eat according to those rules as much as they wanted while the other group was given a Mediterranean menu with restricted calories. After one year, those on the restricted calorie diet experienced weight loss and improved blood tests, better gut bacteria, a significant reduction in heart disease risk and diabetes prevalence. On the other hand, those who ate as much as they wanted did not show these improvements.
This study highlights that there is a more correct way to follow the Mediterranean diet to reap its full benefits. It shows that simply focusing on eating lots of fresh vegetables and fruits may not be enough – paying attention to smaller details such as calorie intake can make all the difference in achieving optimal health outcomes.
