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Dianna GThe Mediterranean Diet
November 6th 2008 01:28
Experts say eat as if you’re living on a Greek island and embrace the Mediterranean diet. No, it’s not another gimmicky weight-loss program that involves drinking litres and litres of powder shakes and/or lemon juice. If you’re after a quick-fix weight loss, this diet isn’t for you, but if you’re after a healthier lifestyle and general well-being, read on.
The Mediterranean diet follows meals typically consumed in Greek islands such as Crete and Southern Italy. It consists of high consumption of plant foods such as beans, potatoes, wholegrain breads, fruits and vegetables, low to moderate consumption of dairy products (mainly cheese and yoghurt), fish, poultry and wine, low consumption of red meat, a maximum of four eggs weekly, maximizing natural whole foods while limiting highly processed foods.
The total fat in this diet makes up 25 to 35% of the total calories with 8% or less as saturated (bad) fat.
This diet has been known to contribute to a longer life span, reduced rates of cardiovascular disease such as heart attack, dementia and reduces the risk of colon, breast, prostate and uterus cancer. According to studies in the British Medical Journal, the diet also provides substantial protection against Type 2 diabetes while reducing the risk of developing Parkinson’s and Alzheimer’s. So while people living in Mediterranean countries consume relatively high amounts of fat as Americans and Australians, they have exceptionally far lower death rates from heart disease.
One of the explanations to this is the large amount of olive oil used in the cooking and/or preparing of the food. Olive oil actually lowers the blood cholesterol levels and is also been known to lower the blood pressure and blood sugar levels while packed with antioxidants.
Now there's another reason to envy those people living on the Mediterranean coastline, besides the beautiful, scenic setting and the leisurely, family-affair lunches that can literally go on for hours.
The Mediterranean Diet food Pyramid
The total fat in this diet makes up 25 to 35% of the total calories with 8% or less as saturated (bad) fat.
This diet has been known to contribute to a longer life span, reduced rates of cardiovascular disease such as heart attack, dementia and reduces the risk of colon, breast, prostate and uterus cancer. According to studies in the British Medical Journal, the diet also provides substantial protection against Type 2 diabetes while reducing the risk of developing Parkinson’s and Alzheimer’s. So while people living in Mediterranean countries consume relatively high amounts of fat as Americans and Australians, they have exceptionally far lower death rates from heart disease.
One of the explanations to this is the large amount of olive oil used in the cooking and/or preparing of the food. Olive oil actually lowers the blood cholesterol levels and is also been known to lower the blood pressure and blood sugar levels while packed with antioxidants.
Now there's another reason to envy those people living on the Mediterranean coastline, besides the beautiful, scenic setting and the leisurely, family-affair lunches that can literally go on for hours.
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