The Mediterranean Diet - Why The Fuss?

You may have seen in the news this week that the having a 'Mediterranean Diet' may prevent depression (click here for the article) and have other such benefits. Until now, I could have probably guessed what was involved in a 'Mediterranean Diet' (Such as lots of fresh fruit and veg, wholegrain and fish) but I wouldn't have been able to tell you the nitty-gritty details.

WHAT IS THE MEDITERRANEAN DIET?

According to the NHS, a 'Mediterranean' diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain. The Mediterranean diet varies by country, so definitions can differ. In general, it's high in vegetables, fruits, nuts, beans, cereals, whole-grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.

WHY ARE THESE FOOD GROUPS 'HEALTHY'?

1) Fruit and Vegetables (more info here)

- A good source of vitamins and minerals, including folate, vitamin C and potassium.

- Excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.

- Reduce your risk of heart disease, stroke and some cancers

- Contribute to a healthy, balanced diet.

- Usually low in fat and calories

2) Nuts (more info here)

- Although nuts are high in fat, they are low in carbs and a great source of several nutrients, including vitamin E and magnesium.

- Nuts contain antioxidants, which may protect cells and LDL cholesterol from damage.

- Studies have shown that nuts promote weight loss rather than to weight gain - the body doesn't absorb all of the calories in nuts.

- Blood sugar, blood pressure and others health markers improve when nuts are included in diets of people with type 2 diabetes.

- Nuts are high in fibre which can reduce disease risk, decrease calorie absorption and improve gut health.

3) Beans (more info here)

- High in fibre, iron and vitamin B

- Good for digestion

- Helps regulate blood sugar

- Good for the heart

- High in protein and a good alternative to meat (lower in fat and calorie content)

4) Cereals and Whole-grains (more info here)

- Reduced risk of certain cancers and heart disease

- Lower's blood pressure

- Decreased risk of type 2 diabetes

- Lower's cholesterol

- Improved digestive health

5) Oily Fish (more info here)

- Protects against heart disease by lowering blood pressure

- High in Omega-3

- Good source of Vitamin D

6) Unsaturated Fats (more info here)

- Increase's good cholesterol; HDL cholesterol is very important for proper functioning of an individual’s cardiovascular system.

- Boosts Energy

- Enhance's vitamin intake; Every time you eat fat soluble vitamins, unsaturated fats help the body to absorb them, however because unsaturated fats contain calories, it is still recommended to eat them in moderation to avoid weight gain.

MORE THAN FOOD?

The 'Mediterranean Diet' isn't just simply what food is incorporated in one's diet, but also a person's relationship with food. The diet looks into cultural and lifestyle elements, such as cooking, physical activity, local and eco-friendly products and adequate rest.

In today's day and age, many of us have unsociable hours or long commutes, meaning we leave home early and get home late (especially if we are trying to get to the gym or see a friend in the evening), which leaves us with little time to appreciate our lifestyle and our food. You may be reading this and think that you have plenty of time to fit in those lifestyle elements - and for that I am so pleased for you! However, I am definitely a culprit of finding it hard to slow the pace of modern day life - but it makes me think and appreciate life more on those occasions when I do have a little more time.

WHAT DOES THIS LATEST ARTICLE SUGGEST?

The BBC have written an article on the findings in Molecular Psychiatry, which come from a review of 41 studies published within the last 8 years. It suggests that a more plant-based diet of fruit, veg, grains, fish, nuts and olive oil - but not too much meat or dairy - appeared to have benefits in terms of mood. It is widely accepted that there's a strong connection between what we eat and how we feel, with blood-sugar levels affecting our mood and energy, however it is difficult to say how much of this is due to a 'Mediterranean Diet' or from external factors. Experts in metabolic medicine say that more rigorous, targeted trials are needed to confirm evidence of the potential link.

SO HOW DO I MAKE MY DIET MORE MEDITERRANEAN?

- Eat at at least 5 portions of a variety of fruit and vegetables every day

- Base your meals on starchy foods such as potatoes, bread, rice and pasta – and choose wholegrain versions!

- Vary your protein sources. Eat some beans or pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, 1 of which should be oily)

- Include smaller amounts of dairy or dairy alternatives (e.g. soya options). Choose low fat and low sugar options.

- Choose unsaturated oils and spreads, over saturated options but eat in small amounts

- Drink at least 6-8 glasses of fluid a day

- It's okay to have a day off and consume food and drink that are higher in fat, salt or sugar - but ensure you have them less often and in small amounts

Remember that you don't need to achieve this balance with every meal, but try to get it right over the course of a day or even a week and be conscious about the food and drink you are consuming. Start trying to have a true appreciation of food - from sourcing it, to cooking it and to sharing and eating it.

Lots of Love

Ruth xxx