The Mediterranean diet is a nutritional model based on some traditional healthy living habits of people living in countries washed by the Mediterranean Sea, like Italy, Greece, France and Spain. It even became categorised as part of UNESCO heritage in 2010. Basically this diet follows a pyramidal scheme that represents general food guidelines, without specific quantities. The base of the pyramid represents the foods that should mostly be consumed and at the top, those to consume less of. Read on below to learn about the Mediterranean Menu: 5 Top Benefits of the Sun-Kissed Diet!
1. Reduces Risk of Heart Disease
Different studies have demonstrated that following this diet helps to reduce cardiovascular disease. In April 2013 the New England Journal of Medicine published a clinical trial done on 7,000 people with type 2 diabetes. The results showed that those who ate Mediterranean diet-based meals, had a 30% lower risk of heart problems.
2. Helps Maintain Memory & Prevent Cognitive Decline
This benefit is directly linked with the previous one. The brain is a hungry organ and to supply the amount of nutrients it needs, the blood supply must be rich. Moreover, there is a correlation between fish consumption and lowered risk of Alzheimer’s.
3. Helps to Control & Stabilise Blood Sugar
The Mediterranean diet involves the consumption of complex wholegrain carbohydrates instead of refined carbohydrates and this helps to keep your blood sugar levels low. Studies have demonstrated that those who follow this diet, also have a lower risk of developing Type 2 Diabetes.
4. Helps Prevent Cancer
Researchers have observed that the Mediterranean diet can help reduce the risk of different types of cancer forming such as breast cancer and colorectal cancer. The beneficial effects mainly come from the proportionally higher intake of fruits, vegetables, and wholegrains.
5. Promotes Longevity
All of the benefits listed above combined with an active lifestyle create the ideal recipe for a longer, healthier and higher quality of life. No wonder there are so many expats living in the Mediterranean!