“Medium meals may include white pasta and grains, but the largest tiers of the pyramid are whole fruits and vegetables, beans and legumes, and nuts and seeds. Bread and pasta, cakes and sweets are also occasionally included. It is included in the pyramid as a snack, but because it is traditionally homemade, there is also an emphasis on food quality,” says Dr Federica Amati, lecturer and nutritionist at Imperial College London.and the author of a new book every body should know this.
The Med Diet is not only delicious, it has proven to be the healthiest way to eat, but its emphasis on vegetables, fruits, and legumes makes it flexible and easy to adapt to different national cuisines. It can be adapted.
It’s not difficult to prepare, and since it includes almost everything, it’s not too restrictive.
“This dietary pattern can be replicated in any cuisine, as every country has its own plants and legumes, allowing you to create ready meals using local, seasonal ingredients. For example, in Southeast Asia or East Africa diet, as well as traditional British fruits and vegetables,” says Dr Amati.
“Importantly, this diet provides plenty of fiber, a variety of biochemicals, healthy fats and nutrients that you need to feel your best and reduce your risk of future disease. ,” says Dr. Emily Leeming. Nutritionist and microbiome scientist.
Diet is not just about food. When researchers studied the traditional eating patterns of people in Mediterranean countries, they observed that they are physically active most of the day and eat their meals slowly with family and friends. it was done. Therefore, at the bottom of the pyramid, it is recommended to eat with others and be active.
“It’s not just the food, it’s the whole lifestyle. It’s important to sit down and eat with family and friends, and take a reasonable amount of time to feel full,” says Hoffman.
heart health
The evidence regarding the protective factors of medical diets is compelling.
“Going back more than 50 years, a study in seven countries found that Mediterranean dietary patterns are associated with lower rates of heart disease and mortality. The Lyon Diet Heart Study builds on these findings. This clinical trial showed a significant protective effect against recurrent heart attacks. Since then, large-scale trials have consistently shown compelling evidence for cardiovascular health, including blood pressure and blood cholesterol. ,” says Dr. Samantha Gill, a nutritionist specializing in gastroenterology.
weight management
Although the main focus of a medical diet is health rather than weight loss, if it is done correctly it will lead to weight loss and people will tend to lose weight in the long term as they can continue on a medical diet. Research shows that. It’s easier to lose weight than other weight loss diets.
Diabetes
The Med Diet is good for blood sugar control and weight management, which means it can help people with type 2 diabetes. A 2020 review of studies concluded that people who follow the diet are 20 percent less likely to develop type 2 diabetes than those who don’t follow the diet.
mental health and longevity
In 2017, a landmark study, the Smiles trial, showed that medical diets have a powerful effect on depression.
“The study involved people with moderate to severe depression. One group ate a Mediterranean diet and the other group did not. The diet included 50 grams per day. of fiber.The results showed that the Mediterranean style group experienced a significant reduction in depression symptoms, compared to 32 percent in the diet group and 8 percent in the control group. ,” says Dr. Gill.
Other studies have reported similar results, and diet has also been linked to a lower risk of dementia and Alzheimer’s disease.
“The foundations of the medical diet pyramid are eating socially with loved ones and a physically active lifestyle. Social contact and physical activity are linked to improved health and longevity. We know that,” says Dr. Amati.
pregnancy and fertility
A new study has found that anti-inflammatory foods in the medical diet are associated with improved fertility. Studies have also shown that eating a medical diet during pregnancy can also improve the health of your child.
Frailty of the elderly
Studies have shown that following a TCM diet can help improve and prevent frailty in older adults.
autoimmune disease
Some studies have shown that medical diets have anti-inflammatory properties and can help reduce symptoms of autoimmune diseases such as psoriasis, rheumatoid arthritis, and inflammatory bowel disease.
cancer
A 2017 research review showed that medical diets may reduce the risk of some cancers because they may reduce weight gain and obesity associated with many cancers. .
gut health
Research has shown that medical diets can increase the diversity of the gut microbiome and increase the abundance of certain bacterial species.
- Most of your diet should consist of plants (such as fruits, vegetables, whole grains, legumes, nuts, and seeds) that contain fiber and phytochemicals (such as polyphenols).
- Healthy fats, such as the monounsaturated fats in extra virgin olive oil and the polyunsaturated fats (such as omega-3) from fatty fish, nuts, and seeds
- Lean proteins such as fish and chicken
- Limited amounts of dairy products, especially fermented dairy products such as yogurt and cheese
- Red wine (in moderation with meals)
“The way the food is prepared is also important. Meat is primarily cooked in stews, which reduces the production of carcinogens caused by frying at high temperatures, and vegetables are often cooked in olive oil, which helps the body absorb nutrients. It makes it easier,” says Hoffman.
fruits and vegetables
Fruits and vegetables are highly nutritious, and consuming a variety of them means you’re ensuring you’re getting all the nutrients and biochemicals you need for good health.
“The Med diet does away with the traditional meat and two vegetables. The star ingredients are fruits and vegetables, so it’s important to make sure you’re consuming a wide variety of fruits and vegetables and have them at the forefront of your diet.” It’s important,” says Dr. Amati.
Also, your fruit and vegetable choices don’t have to be based on typical Mediterranean varieties. Depending on the season, you can choose whatever is locally available.
Whole grains and fiber sources
The medical diet is rich in whole grains and sources of fiber such as nuts, seeds, beans, and legumes.
“We’re increasingly understanding what important role fiber plays in the health of our gut microbiota. Whole grains and legumes like rye bread and chickpeas have more fiber than fruits and vegetables. ,” says Dr. Leeming. .
Protein: Fish, chicken, plant-based options
Fish contains omega-3, which is important for brain development.
“Omega-3s help with our brains, mood and cognition, but the UK and US have some of the lowest circulating levels of omega-3s in the blood. Omega-3s are found in foods such as flaxseeds, chia seeds and walnuts. It’s also found in plants, but it’s hard to convert it into the kind of omega-3 DHA your brain needs, so I tend to recommend supplements if you’re not a fish eater.” says Dr. Leeming.
