LEE 1 Morgan Lee Alejandra Rivera COM 1101 27 October 2022 Mediterranean Diet: The Pros and Cons The Mediterranean diet has become very fashionable in recent years. It’s an eating pattern that’s high in plant foods, such as fruits and vegetables, whole grains, nuts, and seeds. It’s also high in olive oil, unprocessed red wine, and other liquids that come from plants. The Mediterranean diet isn’t really a diet as much as it is a way of eating. It’s been proven to reduce the risk of heart disease and improve blood pressure (among other positive effects). A balanced Mediterranean diet will provide you with essential vitamins and minerals while keeping your calories in check. Here are some pros and cons of going Mediterranean. What’s in a Mediterranean Diet? The Mediterranean diet was first studied in the 1950s in Italy. The classic Mediterranean diet contains 3 core components. Firstly a high intake of plant-based foods like fruits, vegetables, whole grains, and legumes. The second being a high intake of fish and seafood along with other non-meat proteins. Finally, a moderate intake of dairy and eggs, as well as small amounts of red LEE 2 wine. A Mediterranean diet can be tweaked depending on what works best for you and your lifestyle. But it always includes a high intake of vegetables and legumes, whole grains, and a modest amount of fish. The Mediterranean diet also encourages the use of spices and herbs like parsley, rosemary, and mint. Why switch to the Mediterranean diet? The Mediterranean diet is often recommended for people who are looking for a healthier way to eat. It’s been proven to reduce the risk of heart disease and improve blood pressure. The Mediterranean diet is also associated with a reduced risk of certain cancers and a longer lifespan. The diet is rich in beneficial nutrients and a small serving of red wine can be included. The Mediterranean diet is a healthy way of eating that emphasizes plant foods and healthy fats while reducing the amount of red meat you consume. Some people switch to the Mediterranean diet to lose weight. Others do it to prevent certain diseases like heart disease, diabetes, or cancer. Finally, the Mediterranean diet is associated with a longer lifespan. The health benefits associated with the Mediterranean diet include lower risks of heart disease, diabetes, cancer, and a longer lifespan. More benefits of the Mediterranean diet Switching to the Mediterranean diet will improve heart health, gut health, brain health, weight loss, and guarantee a longer lifespan. Heart health is one of the primary reasons people choose to follow a Mediterranean diet. It’s higher in antioxidants like vitamin E and beta-carotene, which help prevent the oxidation of LDL cholesterol that leads to heart disease. The Mediterranean diet is rich in healthy fats and antioxidants that have been linked to improved LEE 3 brain health. It is less low in sweets and processed foods which can increase the risk of Alzheimer’s and other forms of dementia. Eating a Mediterranean diet rich in probiotics (found in fermented foods) has been shown to reduce the risk of inflammatory bowel disease and irritable bowel syndrome. Switching to a Mediterranean diet can help you lose weight. Eating more plant foods and less meat can help you achieve your weight loss goals. The Mediterranean diet has been associated with longer lifespans. Eating a Mediterranean diet may help you live longer. Healthy fats instead of unhealthy ones included in the Mediterranean diet A large part of following a Mediterranean diet is choosing healthy fats instead of unhealthy ones. The Mediterranean diet includes healthy fats from foods like avocados, nuts, seeds, fish, and olive oil. These fats can reduce your risk of heart disease, diabetes, and certain cancers. Fats found in processed foods, fast food, and sweets are unhealthy. They increase your risk of heart disease and other health problems. The Mediterranean diet is rich in antioxidants and healthy plant compounds that help reduce the risk of heart disease and other chronic diseases. Healthy fats in the Mediterranean diet include Monounsaturated fats, Polyunsaturated fats, and Omega-3 fatty acids. Found in foods like avocado, nuts, and seeds, Monounsaturated fats have been linked to a reduced risk of heart disease and diabetes. Polyunsaturated fats are found in fatty fish like salmon, sardines, herring, and mackerel. These fats are good for your heart. Found in fatty fish and walnuts, Omega-3 fatty acids have been proven to help lower the risk of heart disease. Wine's role in the Mediterranean diet LEE 4 Many people associate the Mediterranean diet with red wine. While it’s true that a Mediterranean diet includes wine, it’s not the only way to achieve the desired effect. The Mediterranean diet contains many different foods, not just wine. It’s not a diet but rather a way of eating; the two are not the same thing. In fact, scientists and researchers don’t even like the term “Mediterranean Diet”. They prefer to call it a “Mediterranean-style diet” because different cultures have their own variation. That said, red wine can be included in the Mediterranean diet in moderation. It has various health benefits thanks to its high level of antioxidants. It’s also been shown to have beneficial effects on the heart and blood vessels. The Mediterranean diet around the world The Mediterranean diet is mainly consumed in countries bordering the Mediterranean Sea. These include Italy, France, Spain, Greece, and Lebanon. However, the diet has been gaining traction in the United States and Canada. Some people believe that a Mediterranean diet is healthier than a diet that is rich in protein from red meat and dairy products. But a Mediterranean diet isn’t necessarily healthier than a diet rich in protein. It all depends on the individual. A Mediterranean diet is not better than a diet rich in protein. It simply has a different focus. A diet rich in protein contains fewer carbohydrates and more protein. A Mediterranean diet might be a good choice for you if you are trying to lose weight. It’s lower in calories, fat, and saturated fat than a diet rich in protein. The negatives of the Mediterranean diet The Mediterranean diet is healthier than some diets, but it’s not the healthiest eating pattern. There are healthier diets, like the plant-based diet, vegetarian diet, and vegan diet. The LEE 5 Mediterranean diet is high in calories and carbohydrates. If you are following the standard American diet, then switching to the Mediterranean diet will still make you overweight. The Mediterranean diet is rich in whole grains and legumes. But some of these foods are not easily digested. This can cause bloating, discomfort, and flatulence. The diet also includes a lot of vegetables and fruits. But vegetables and fruits contain high amounts of sugar, especially when they’re fresh. The Mediterranean diet is not good for people with celiac disease, lactose intolerance, and gluten sensitivity. Finally, the Mediterranean diet may help prevent chronic diseases, but there is no proof that it can prevent cancer. Bottom line: Should you go Mediterranean? There are many benefits to eating as the Greeks and Italians do. However, you don’t have to be Mediterranean to enjoy the health benefits of this way of eating. You can follow a Mediterranean-style diet that suits your taste buds and your lifestyle. That said, there are many benefits to eating as the Greeks and Italians do. That being said, you don’t have to be Mediterranean to enjoy the health benefits of this way of eating. You can follow a Mediterranean-style diet that suits your taste buds and your lifestyle. Works Cited “Diet Review: Mediterranean Diet.” The Nutrition Source, 4 Apr. 2022, https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-d iet/. Mayo Clinic Staff. “Mediterranean Diet for Heart Health.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 23 July 2021, LEE 6 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediter ranean-diet/art-20047801. Sheryl Huggins Salomon and Moira Lawler. “8 Scientific Health Benefits of the Mediterranean Diet.” EverydayHealth.com, https://www.everydayhealth.com/mediterranean-diet/scientific-health-benefits-mediterrane an-diet/. “Why Is the Mediterranean Diet so Good for You? | Mayo Clinic Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, https://diet.mayoclinic.org/us/blog/2022/why-is-the-mediterranean-diet-so-good-for-you/?u tm_medium=cpc&utm_term=&utm_source=google&utm_campaign=&gclid=Cj0KCQiA maibBhCAARIsAKUlaKSRv6n10HbhbCviRugYAhoYZEQPg68qozFF7yFZ79XiREaPW geXaYwaAi3PEALw_wcB.
