The 10 benefits of the Mediterranean Diet

The concept "Mediterranean diet" refers to the set of foods based on the traditional cuisine of the countries on the shores of the Mediterranean Sea, especially Spain, Italy, Greece, Cyprus, Croatia, San Marino and Morocco.

More than a special dietary proportion, it is a different way of conceiving food and, to some extent, a way of life; one associated with several benefits for people's health and general well-being. In this article we embark on the benefits of the Mediterranean diet.

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The main benefits of the Mediterranean Diet

Before embarking on the benefits of this type of diet, it is necessary to take into account certain concepts. As much as you want to adopt a specific lifestyle, the World Health Organization (WHO) reminds us that The energy base of every human being should be carbohydrates, since these have to occupy 55-60% of the daily caloric intake. For its part, fats will account for 30% and proteins the remaining 10-15%.

Although carbohydrates are our primary energy source, we must also remember that carbohydrates suitable are always complex or branched, present in legumes, vegetables and tubers, for example. On the other hand, simple sugars should be avoided in large quantities (glucose + fructose from table sugar, for example), as they decompose quickly and generate spikes in the indices glycemic.

Thus, whatever your diet, it is appropriate to respect the 55/30/15 rule that we have shown you, carbohydrates always being the basis of vital energy.

On the other hand, the Mediterranean diet is based on the consumption of foods close to the marine environment, "from the field or from the sea to the plate". The use of fresh, light, tasty ingredients and, above all, obtained based on production methods that respect the environment and the body of consumers are promoted. Discover the benefits of this diet in the following lines.

1. Its cheap

We know that everyday life is stressful for most readers and, therefore, many times resorts to buying pre-cooked or highly processed food (such as hot dogs, cold cuts, or plates prepared). In addition to being less healthy due to the additives and accessory condiments they present, these menus are considerably more expensive than buying the raw materials and following the recipes at home.

The Mediterranean diet uses foods rich in healthy carbohydrates as a base, such as potatoes, legumes (lentils, chickpeas, beans, beans), rice or pasta. These ingredients are very easy to treat in the kitchen and, in addition, cheap.

A kilo of chickpeas costs 2.19 euros on average, while the same amount of red meat reaches almost 10 euros. If you use fresh vegetables and legumes as the main ingredients, you will see that your pocket suffers less with each purchase.

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2. It is rich in antioxidants

Cellular metabolism produces, in a normal way, compounds known as "reactive oxygen species" or “Free radicals”, by-products of oxygen metabolism and with a very important role in signaling the cells. The bad thing about these free radicals is that they react with DNA and adjacent cellular structures, damaging them in a process known as "oxidative stress". This encourages mutation rates and cell senescence, deleterious long-term events.

On the other hand, antioxidant molecules are those capable of delaying or preventing oxidative stress in the cellular environment, since they "remove" free radicals from the machinery. Many fruits and vegetables present in the Mediterranean diet are rich in antioxidants, such as green tea, tomatoes, artichokes, garlic and other natural products from the garden. Therefore, many beneficial properties are attributed to them.

3. Prevents obesity and cardiovascular diseases

Claiming that the Mediterranean diet prevents obesity and the risk of heart problems is not a matter of opinion, but of scientific data. Various studies and meta-analyzes (such as "Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes ") have shown, when analyzing various sample groups, that the diet mediterranean reduces factors that lead to cardiovascular problems.

4. Encourages eating less meat

It's official: the World Health Organization has classified ultra-processed meats (such as sausages, salami and other meat products) as Group 1, “carcinogenic to humans”.

Some 34,000 annual deaths have been shown to be due to excessive consumption of processed meat products, since 50 grams of these foods ingested per day increase the chances of suffering from colorectal cancer by 18%.

The Mediterranean diet encourages the consumption of fish, chicken and softer meats, since they also We emphasize that red meat is in the focus of research (they are probably carcinogenic). If the protein is obtained from the sea, the chances of developing certain conditions are reduced.

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5. It's delicious

It may sound obvious at this point, but the Mediterranean diet is not only based on its properties. This lifestyle is based on natural, fresh, soft but tasty foods, such as fish, olive oil, dressings that do not mask the natural flavors of the meals and a harmonious simplicity between the countryside and the sea.

A grilled sea bass with sautéed vegetables is a delicious dish and, in addition, it has a minimum fat content (1.3 grams of fat per 100 g of meat). In other words, the Mediterranean diet knows that taste does not equal empty calories.

6. It is respectful with the environment

The data is clear: to produce 100 grams of beef, about 7,000 liters of water are required, while the same amount of lentils needs about 50 liters. The data speak for themselves: eating vegetables and legumes reduces the demand for water and resources that we demand from the Earth.

7. Keeps you agile and active

The Mediterranean diet fits perfectly with the 55/30/15 rule that we mentioned earlier. Imagine a chickpea dish with cooked chicken, peppers, onion, vegetable broth, and bay leaf.

Chickpeas are the main source of energy in the recipe (carbohydrates, 55%), the chicken is responsible for providing the fats and Necessary proteins and vegetables provide micronutrients, antioxidants, fiber and other beneficial components in small amounts.

In other words, By relying on carbohydrates as primary ingredients, you will never feel hungry or tired if you eat Mediterranean dishes in the right doses. Without a doubt, it is one of the most beneficial and easy to apply natural dietary choices on a day-to-day basis.

8. Improve your life expectancy

To explain this concept, we only have to refer to the previously mentioned points, especially the third and fourth. Ischemic heart disease is the leading cause of death in high-income countries, while Colorectal cancers are ranked number 7, among the 10 primary causes of death worldwide. global.

If the Mediterranean diet reduces the risk of cardiovascular diseases and cuts the intake of processed meats in the bud (We remember that they are confirmed carcinogens), it is clear that their consumption can help maintain a healthier life for more weather.

However, keep in mind that diet is of little use if you drink, do drugs, don't exercise, or lead a generally unhealthy lifestyle. Diet is not a miracle, but one more factor that leads to systemic well-being.

9. Reduces the risk of diabetes

The Mediterranean diet is based on complex carbohydrates, that is, those that are present in legumes, tubers, rice and other plant substances. Because these polysaccharides are slowly metabolized, blood sugar levels are regulated with the same energy intake. To give you an idea, the glycemic index of fresh pasta is calculated at 55, while table sugar has a value of up to 84.

10. It may lower your risk of cancer, but watch out for blunt claims

The professional study Adherence to Mediterranean diet and health status: meta-analysis, published by the journal British Medical Journal (BMJ) in 2008 found that adhering to the Mediterranean diet reduced the chances of dying from cancer by 6%.

Many other investigations have observed this correlation, but it has not been reliable in all cases. Therefore, in this field the “could”, “seems to be” or “may indicate” should reign, since absolute correlations cannot yet be established.

Resume

In summary, the Mediterranean diet provides all the energy that humans need to function, but with a number of saturated fats, additives, empty calories and potentially carcinogenic foods minimal. After reading these lines, what are you waiting for to embrace the Mediterranean lifestyle?