Top 10 Best Mediterranean Diet:There is a great way to eat that is both healthy and tasty called the Mediterranean diet. The Mediterranean diet is based on the way people from places like Greece, Italy, and Spain usually eat. Some of the lowest rates of heart disease and fat in the world are found in these places.
Many doctors and experts say that the low rate of chronic diseases is due to the Mediterranean diet and the way of life in this area, which focuses on community and regular exercise.
Top 10 Best Mediterranean Diet
Foods that are part of the Mediterranean diet have a lot of fiber, enzymes, vitamins, minerals, and good fats. It’s easy to see why US News and Report has named this diet the best for 5 years in a row. We’ll talk about the top 10 foods of the Mediterranean diet and why you should eat them often in this piece.
What is the Mediterranean Diet?
It’s not like other diets where you have to give up all your favorite foods or keep track of every calorie. This way of eating comes from the way people in countries near the Mediterranean Sea have always eaten. Foods that come from plants, like fruits, veggies, whole grains, beans, and nuts, are the center of the diet.
Different fats aren’t used; instead, extra virgin olive oil is used. Red meat is only eaten a few times a month. People eat more fish, chicken, and eggs, and they can have small amounts of dairy. A small amount of wine is also part of the diet.
The main idea behind the Mediterranean diet is to eat only natural, whole foods and stay away from all prepared foods. Being able to stay away from processed foods in American grocery shops is very hard because they are stacked full of them.
Foods that fit the Mediterranean diet should be natural, raw, non-GMO, and if possible, organic. Organic food isn’t always cheap, so it’s not a must, but it does mean the food is free of pesticides and other chemicals that are bad for you.
People who follow the Mediterranean diet are less likely to get heart disease, cancer, Alzheimer’s disease, non-alcoholic fatty liver disease, and type II diabetes, among other health benefits.
This way of living has also been shown to boost brain power, lengthen life, and help people lose weight. The Mediterranean diet’s vitamins, minerals, antioxidants, and healthy fats are good for the brain and heart, which are the two main systems that get sick over time.
Top 10 Best Mediterranean Diet
The Mediterranean diet says that the best way to get protein is to eat clean white fish like wild salmon and tilapia. People who really live in the Mediterranean tend to live near the Mediterranean Sea, where fresh fish is easy to find. White fish is a good source of healthy fats like Omega-3 and Vitamin B-6. There are many ways to cook white fish.
For example, you can put it in a salad or serve it with fresh veggies and whole grains. It is always best to get white fish that was caught in the wild, but farm-raised fish is fine if you are on a tight budget or can’t find any. A lot of people in the US eat red meat to get nutrition, but too much red meat can be bad for you because it has a lot of saturated fat. Saturated fat makes inflammation, heart disease, and other long-term illnesses worse.
Extra Virgin Olive Oil
In the Mediterranean diet, extra virgin olive oil is very important. Because it has healthy fats, olive oil should be used to cook every single meal. Low blood pressure and cholesterol levels can’t happen without heart-healthy fats.
Berries that are still fresh are full of vitamins that our bodies need, like Vitamin A, Vitamin K1, Vitamin C, and Manganese. Plus, berries are full of antioxidants and fiber, which help your body digest food well.
Freedom radicals can damage cells, but antioxidants protect them. In other words, berries can help improve the bacteria in your gut and keep your cells healthy. A lot of people in the Mediterranean eat berries, so make sure you eat them a lot.
The Mediterranean diet stresses the importance of leafy veggies like spinach and kale. Leafy greens should be eaten every day because the Mediterranean diet puts a lot of emphasis on plant-based foods. A, C, and K are all found in large amounts in leafy greens like spinach and kale. Leafy greens taste great in a salad or a drink.
Another important part of the Mediterranean diet is whole grains. People in the United States will try to tell you that carbs are bad for you, but they are actually very good for you.
The main two things that make Mediterranean diet carbs different are that they must be made from 100% whole grains and the serving amounts are smaller than those in the United States. In Italy, people eat a lot of pizza, pasta, and bread, but they are still thin because they only eat whole grain bread and pasta.
Also, their portions are smaller than the average pizza or pasta dish in the United States. You can eat quinoa, whole grain bread, oatmeal, buckwheat, and farro, all of which are famous and healthy whole grain foods. In the United States, you can also find whole grain pasta in grocery shops, which is another good choice.
Greek yogurt is another important part of the Mediterranean diet. It is high in protein and probiotics, which help keep the bacteria in your gut healthy. Greek yogurt is less sweet than regular yogurt, and you can eat it by itself or mix it with other foods to make a drink. One smart way to enjoy Greek yogurt is to mix in some honey to make it naturally sweet.
Nuts and Seeds
Another group of foods that are important for the Mediterranean diet is nuts and seeds. Healthy fats, vitamins, and rare minerals can be found in large amounts in nuts and seeds. Also, it has been shown that they can help you lose weight.
A lot of people in the Mediterranean eat legumes. Because they have a lot of fiber and protein, legumes are a very filling food. Another thing they can do is help lower blood sugar, cholesterol, and blood pressure. Chickpeas, black beans, lentils, and kidney beans are all legumes that people who follow the Mediterranean diet often eat.
Fruits and Vegetables
We already talked about berries and leafy greens, but here are some more fresh fruits and veggies that are great for the Mediterranean diet:
- Bell Peppers
- Sweet Potatoes
On the Mediterranean diet, people ages 21 and up are told to drink red wine in moderation. Antioxidants in red wine can lower inflammation in the body and make people live longer. Don’t forget to enjoy a glass of red wine every once in a while. It goes well with many cuisines from the Mediterranean.
Starting The Mediterranean Diet
When you first start a diet, like the Mediterranean diet, it can be hard because you have to learn new ways to shop and cook. The Mediterranean diet is easy to follow thanks to companies like ModifyHealth that send meals.
Along with qualified dietitians, ModifyHealth has created more than 30 Mediterranean diet meals that can help you manage your chronic conditions, lose weight, or just live a healthier life if that’s all you want. Click here to see the list of fully made meals that can be sent to your home: Meal Plan for the Mediterranean Diet.
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