The Mediterranean diet has a great reputation and for very good reason. This type of diet originates from the countries bordering the Mediterranean Sea including Portugal, France, Italy, Spain and Greece. Over the last few years, it has really taken the spotlight as its high healthy fat content and emphasis on oily fish provides a multitude of health benefits– from a healthy heart to shiny hair and glowing skin. 

Our bodies need healthy fats and in today’s society where emphasis is often put on convenience and not health, many people are deficient in these healthy fats. 

The Benefits of the Mediterranean Diet

Heart Health

Following the Mediterranean diet has been shown to reduce the risk of heart-related health problems. This is likely due to the combination of heart healthy fats, fibre, and limited amounts of animal protein in the diet. 

Brain Health

Research has also shown a link between the Mediterranean diet and cognitive health, protecting connectivity in tissues that slow age-related brain decline.

Weight loss

Following the Mediterranean style diet showed the same weight loss as a low carb diet, and even greater weight loss than a traditional low fat diet plan.

Prevent damage from inflammation and free radical damage

Between heart healthy fatty acids, high fibre, and antioxidants, the nutrients in the Mediterranean diet can protect against harmful cell damage.

The Mediterranean Diet Foods

Although the dishes vary in different countries that follow this approach to eating, they all include an abundance of plant-based foods such as; 

• Fruits and vegetables 
• Legumes 
• Wholegrains 
• Healthy fats are also incorporated into the diet, such as; 
• Olive oil instead of butter 
• Nuts 
• Fish

These fit well into the healthy eating recommendations from the government as the Mediterranean diet is packed with nutrients that promote great health and balance.

Foods to Avoid on the Mediterranean Diet

Refined grains

• White bread 
• White rice 
• Pasta

Try to choose high fibre, low GI wholegrains instead like oat, quinoa

Highly processed sugars and baked goods

• Cookies 
• Cakes 
• Sweetened drinks

While all foods can be included in small amounts, these sweet foods have a negative impact on heart health and blood sugar. Try to choose fruit and red wine instead. 

Saturated fats

• Butter 
• fatty meats (like beef and pork)  
• Fried foods 

The animal-based fats that are typically solid at room temperature are bad for heart health. Should use Olive oil and fatty fishs instead. Eat healthy protein foods like eggs, milk, and Greek yogurt.

According to Claire Muszalski, Registered Dietitian / Myprotein.com

5 June 2021