The wealthy social classes mainly consumed fresh fish and seafood, while the lower social classes and slaves had a diet consisting mainly of salted fish, wholemeal bread and olive oil. Over time, the diet of these populations underwent a series of changes with the expansion of the German and Arab Empires, who preferred game meat, pork or lamb, rich in fat and sweet dishes with a high sugar intake.
However, the Mediterranean diet has been preserved in certain regions of Continental and Insular Europe, its health benefits being confirmed by modern medicine after a series of meticulous studies.
Currently, doctors recommend this type of diet due to the favorable effects it has in maintaining the health of the cardiovascular system , preventing obesity, hormonal imbalances, and certain oncological pathologies.
Mediterranean diet - principles
The Mediterranean diet is mainly based on the consumption of legumes, whole grains, healthy fats from cold-pressed olive oil and fish, milk and its derivatives, and also fresh fruit .
The health benefits of the Mediterranean diet were discovered in the 1950s by Ancel Keys, a scientist from the University of Minnesota who first drew attention to the correlation between diet and cardiovascular risk. Keys observed that the disadvantaged populations of southern Italy were, contrary to expectations, much healthier than the wealthy residents of New York at that time, who had emigrated (from Italy) to the United States generations ago.
Based on this observation, Keys started a study carried out in 7 countries (Finland, the Netherlands, Italy, the United States of America, Greece, Japan and Yugoslavia), with the aim of documenting the relationship between the lifestyle, diet and cardiovascular risk of the populations from these territories. Following this study, it was unanimously found that people who adopt the Mediterranean diet have much lower levels of serum cholesterol and associate reduced cardiovascular risk.
The benefits of the Mediterranean diet
The main benefits of the Mediterranean diet include:
- Reducing the risk of cardiovascular disease and metabolic syndrome
- Maintaining a body weight appropriate to the height
- Ensuring a balanced intestinal microbiota
- Increase in serum concentrations of HDL (good cholesterol)
- Decrease in triglycerides
- Decrease in blood pressure and blood glucose values.
- In addition, studies have shown that the Mediterranean diet prevents the occurrence of oncological pathologies
- It delays the onset of cognitive decline in the elderly
- It extends the life expectancy of people who choose this lifestyle.
These benefits are due to the foods rich in antioxidants, polyunsaturated fatty acids and plant fibers contained in the Mediterranean diet, which respects the weight of the macronutrients necessary for the proper functioning of the body:
- 55-60% carbohydrates of which approximately 80% are of a complex nature - whole grain bread, pasta, rice.
- 10-15% protein of which approximately 60% of animal origin - fish and lean white meat.
- 25-30% fat represented mainly by olive oil and fish meat.
According to a study published in 2018, people who adopt a Mediterranean diet have a 30% lower risk of cardiovascular events compared to those who follow low-fat diets. Cardiologists believe that this advantage is given by the increased consumption of polyunsaturated fatty acids from olive oil, nuts and fish found in the Mediterranean diet.
When is the Mediterranean diet not recommended?
The Mediterranean diet has few contraindications , the main categories of people who cannot adopt this type of diet being represented by those with allergies to seafood, fish or nuts and vegans.
In the case of people with food allergies, the Mediterranean diet can be customized with the help of a nutritionist to meet individual needs, and in the case of vegans, it must be borne in mind that the only source of protein will be nuts and legumes (soy, mushrooms).
Mediterranean diet - menu examples
This type of diet is easy to follow due to the wide variety of dishes that can be easily customized according to the preferences of each individual.
Breakfast can consist of:
- Greek yogurt with strawberries and oats
- Yogurt with fruits and nuts
- Oat porridge with raisins
- Wholemeal bread rolls fried in olive oil served with yogurt and berries
- Omelet with vegetables, onions and tomatoes followed by a fruit
- Fruit salads.
Lunch can consist of:
- Tuna salad and olive oil dressing
- Wholemeal bread sandwich with cheese and vegetables
- Mediterranean pizza made from whole grains, cheese topping, vegetables and olives
- Tuna salad with corn, lettuce, olives, red onion and olive oil
- Red bean salad, lettuce, chickpeas, olives, tomatoes, tuna and olive oil
- Tomato salad with feta cheese, olives, green onions and olive oil
- Lentil cream soup and wholemeal bread
- Mushroom salad with Greek yogurt, green parsley and garlic.
Dinner can consist of:
- Celery salad with tomatoes, parsley, olives and olive oil
- Pasta with tuna, tomatoes, artichokes and olive oil
- Grilled chicken with vegetables and a fruit for dessert
- Salmon with brown rice and vegetables
- Spinach pie (without dough)
- Pasta with yogurt sauce, parsley and basil.
Adopted together with an appropriate lifestyle that includes daily exercise and the consumption of moderate amounts of alcohol, the Mediterranean diet prevents the accumulation of excess pounds, reduces cardiovascular risk and extends the life expectancy of people who choose this type of regime. The variety of fresh fruits and vegetables, nuts, pasta and dairy products that make up this diet allows the creation of tasty, easy-to-prepare and personalized menus, depending on individual preferences both in the warm and cold seasons.
