I am a huge fan of the Mediterranean diet, which I am going to admit right at the start of this blog post. If I had to pick a diet to “follow” it would no doubt be the Mediterranean diet. So yes, I am slightly biased but everything in this blog post is based on facts and studies. I am also aware that the Mediterranean diet doesn’t work for everyone, for a number of different reasons.
The Mediterranean diet is closely interconnected with the Mediterranean lifestyle, and it’s so much more than just food. For many of us it evokes memories of holidays in the Mediterranean countries, long lazy al fresco lunches, quality family time on the beach, sunsets, being outside all day long, and a general feeling of wellbeing and happiness.
What is the Mediterranean diet?
With the Mediterranean encompassing many countries – including Spain, Italy, Greece, Turkey and Cyprus for example – it’s safe to say that what is usually referred to as “the Mediterranean diet” is actually not a single diet. It’s more of an eating pattern with roots in the diets and social habits of the southern European countries, and it varies from country to country. Generally speaking though there is an emphasis on anti-inflammatory and unprocessed foods, including plant foods, olive oil, fish, beans and whole grains.
According to many studies, a range of health benefits are associated with living in the Mediterranean area and / or following the Mediterranean diet. It is suggested that the Mediterranean diet is responsible for a lower risk of various diseases, from diabetes, depression, cancer and cardiovascular diseases through to obesity, and a longer life.
But what exactly is the Mediterranean diet? You might think (or wish!) that it’s plates full of pasta accompanied by a glass of red wine, followed by tiramisù and finishing off with an espresso – unfortunately that’s not what we are talking about.
There are various definitions of the Mediterranean diet, but the main points of inclusion are as follows:
- Lots of fresh, colourful vegetables and fruits (think of all the health-boosting vitamins, minerals and antioxidants)
- High fibre
- Good quality, healthy fats (read my blog about essential fatty acids if you haven’t done so already)
- Good quality, lean protein (blog about protein here) including fish
- Whole grains
- Moderate intake of dairy
- Low consumption of red meat
- Low consumption of added sugar
All the above are beneficial to health in their own right, but together they form the foundation of a diet that can contribute to an exceptionally positive health outcome.
The climate plays a role too, with the production of vitamin D (also known as the “sunshine vitamin”) being triggered when ultraviolet rays from sunlight strike the skin. The health benefits of vitamin D are too numerous to list here, ranging from development of bones and teeth to facilitating a balanced immune function. Without a doubt does vitamin D contribute to the health of populations living in the Mediterranean.
Red wine and the benefits of resveratrol are often brought up in connection with the Mediterranean diet. I am sorry to be the bearer of bad news on this subject, but whilst it is correct that red wine contains resveratrol (a powerful antioxidant found in the skin of the red grapes) you would have to drink very large amounts of red wine to get the benefits of it – and the amount of toxins from the alcohol would far outweigh the benefits! You might want to stick to grapes (not in the form of wine) and berries instead to get resveratrol into your diet.
Drinking wine, and especially red wine, in moderation is however a big part of the Mediterranean diet, and contributes to the enjoyment and social factor of many Mediterranean meals.
Mediterranean lifestyle
As mentioned at the beginning, the success of the Mediterranean “diet” is not just down to food and drink. Other factors to consider and that we can definitely take inspiration from in the UK (and elsewhere in the world) is taking time to eat, chewing well, and having our meals in a relaxed, stress-free environment.
Appreciating what is on your plate (which you are more likely to do if you have cooked it yourself from scratch, or even grown it) is another important element, as well as making a real effort to taste your food. Have you ever really focused on and noticed what a tomato actually tastes like? Give it a try!
Sitting around the dining table without any distractions like TV or iPad are a good first step to implement, rather than eating on the sofa in front of the TV – just think about the difference in posture too, and how this impacts the digestive system. And having lunch at your desk whilst working or checking emails is a definite no-go!
We can all start by adding some elements of the Mediterranean diet and lifestyle to our routine – and it doesn’t necessarily have to involve fish, olives or olive oil. Let me know how you get on!
Thank you for reading, enjoy the summer, and keep well x
