What is a Mediterranean diet (Mediterranean diet)?
The main feature of the Mediterranean diet, also known as the Mediterranean diet, is that it has a variety of nutrients.
The main feature of the Mediterranean diet, also known as the Mediterranean diet, is that it has a variety of nutrients. Vegetable-based foods such as vegetables, fruits, bread and other cereals, legumes and oilseeds are frequently included in the Mediterranean diet. In the Mediterranean diet, the percentage of invisible fat is low, and most of the visible fat is olive oil. Thanks to the foods consumed in the Mediterranean type diet; It is rich in antioxidants such as vitamin C, carotenoids, bioflavonoids, vitamin E, sulfur compounds, n-3 fatty acids, alpha-linolenic acid, EPA and DHA.
What are the benefits of a Mediterranean diet?
The benefits of the Mediterranean diet, namely the Mediterranean type of nutrition, can be listed as follows;
• It is emphasized that the Mediterranean type diet, which stands out with its nutritional diversity, has a protective effect against various chronic diseases, especially cardiovascular diseases, type 2 diabetes and obesity.
• The protective effects of the Mediterranean diet are provided by bioactive components, antioxidants and anti-inflammatory agents taken into the body with food. With a Mediterranean diet, consumption of fruits, vegetables and olive oil increases. With the increase in the consumption of such foods, the intake of antioxidants such as vitamins E and C, polyphenols such as flavonoids and phenolic compounds and bioactive compounds is also high. It has been reported that all these may help prolong the healthy life span and reduce age-related chronic diseases.
• Consumption of fruits, vegetables, nuts and legumes with a Mediterranean diet also increases fiber intake.
• It has a protective effect against obesity due to its effects such as increasing saturation, delaying gastric emptying, prolonging the chewing time, and increasing the release of cholecystokinin with the Mediterranean type diet.
• In addition, in the Mediterranean diet, the habit of consuming salads along with the meals provides saturation and the portion size of the main meals is reduced. In addition, with the addition of olive oil to salads, vegetable dishes and legumes, the taste and consumption increase more. Consumption of these foods provides an increase in fiber intake and provides satiety with lower energy intake.
• These preventive effects of Mediterranean type nutrition against obesity also reduce the risk of occurrence of other chronic diseases. In addition, the consumption of fish and olive oil and the increase in the intake of unsaturated fatty acids instead of saturated fatty acids also protect against cardiovascular diseases.
• In addition, the low energy density and low glycemic load of the Mediterranean diet provide metabolic control. A meta-analysis of 50 clinical, prospective and cross-sectional studies indicates that the Mediterranean diet has a protective feature against metabolic syndrome as a result of its positive effects on waist circumference, HDL cholesterol, triglycerides, blood pressure, and blood glucose levels.
• Compared to Northern Europe or America, the incidence of coronary heart disease was found to be lower in Southern European countries, for example, in France, Spain, Greece and Italy. It is thought that this difference may be related to the Mediterranean diet. As a result of the studies, it has been reported that the Mediterranean diet is basically protective against the development of cardiovascular diseases. In scientific studies, approximately 76 thousand women were followed for 20 years and it was determined that the risk of cardiovascular disease was 22% lower in the group with high adherence to the Mediterranean type diet compared to the group with low adherence.
• It is considered to be protective against coronary heart disease and cancer in the Mediterranean type diet, since it contains less saturated fat that raises blood cholesterol, contains olive oil that is resistant to oxidation and does not increase
blood lipids, is rich in alpha-linolenic acid, which prevents blood clotting, and is rich in antioxidants that prevent LDL-cholesterol oxidation.
Is the Mediterranean diet suitable for everyone?
The Mediterranean diet, that is, the Mediterranean diet, is a type of diet that everyone can adapt to. However, it is important to pay attention to portion control in order to benefit from the effects of the Mediterranean diet.
What should be on the Mediterranean diet list?
In the Mediterranean type nutrition list;
• Whole grain source foods
•Vegetables and fruits
•Dry beans
•Oily seeds
• Olive oil
• Fish consumption is at the forefront.
In addition, consumption of red meat and saturated fat is reduced.
What is the Mediterranean food pyramid like?
The Mediterranean type of nutrition pyramid can be described as follows.
What should breakfast be like in a Mediterranean diet?
One of the frequently asked questions in the Mediterranean diet is how breakfast should be. For breakfast in Mediterranean type diet; Consumption of foods such as olives, greens, cucumbers, tomatoes is continuous, sometimes oranges may accompany them. If bread is to be consumed, whole-grain, wholemeal breads can be preferred. Eggs or cheese may be preferred for breakfast, although not very often, but butter and similar saturated fat content should not be used during the preparation process.
Does the Mediterranean diet have an expiration date? Can the Mediterranean diet be applied continuously?
The Mediterranean diet, which is considered a healthy diet and lifestyle, is a potential sustainable nutrition model.
What foods can be eaten in the Mediterranean diet?
The foods that can be eaten in the Mediterranean type diet can be listed as follows;
• Cereals
• Legumes
•Vegetables and fruits
• Olives and olive oil
• Fish and seafood in particular; eggs, cheese, yogurt, chicken meat, turkey meat
What foods should not be eaten in the Mediterranean diet?
Among the foods that should be avoided in the Mediterranean diet are the consumption of saturated fat of animal origin, essential oils and sugar.
Is Mediterranean diet suitable during pregnancy?
It can be said that it is suitable with a program in which the portion of protein sources, which are necessary for cellular formation, is regulated. In addition, it can be considered as a preventive nutrition program for gestational diabetes, that is, gestational diabetes, which can be seen during pregnancy.
How should the Mediterranean diet sample menu be?
A sample meal in a Mediterranean diet can be as follows;
Vegetable soup, grilled fish, green salad, lentil salad
Does the Mediterranean diet make you lose weight?
As with any diet, if adequate and balanced food intake is provided, Mediterranean diet will of course lead to weight loss. Mediterranean-style diet allows a more effective fight against obesity than Western-style diet.
Can you eat eggs in the Mediterranean diet?
Eggs can be consumed in a Mediterranean diet. However, limiting egg consumption to 1-2 times a week due to its saturated fat content would be appropriate for a Mediterranean type diet.
What diseases is the Mediterranean diet good for?
It reduces the risk of many common diseases, especially cardiovascular disease (cardiovascular diseases), obesity, diabetes, hypertension and cancer.
Can coffee or tea be consumed in a Mediterranean diet?
There is no restriction on tea and coffee in the Mediterranean diet. The amount of caffeine should be adjusted without exceeding the daily safe intake level, regardless of the Mediterranean diet.