The Mediterranean Diet

Some dieticians believe that a Mediterranean diet may be the best for one’s overall health and well-being.  However, according to the American Heart Association, there is no one specific Mediterranean diet.  The Heart Association notes that at least 16 nations border the Mediterranean Sea, each with its own distinctive diet.  In fact, diets may vary depending upon culture, ethnic background, religion, and economic concerns. 

Still, there are certain common characteristics of Mediterranean diets.  For instance, such diets involve high consumption of fruits, vegetables, bread, cereals, potatoes, beans, and nuts.  In addition, such diets involve the liberal use of olive oil with little consumption of red meat. 

Under a Mediterranean diet, you can eat fish and poultry in low to moderate amounts.   Eggs are eaten only occasionally, while wine is consumed in only moderate amounts. 

 
In a typical Mediterranean diet, total fat is less than 25 percent to more than 35 percent of energy, with saturated fat accounting for no more than eight percent of energy.  Following this kind of diet, you’ll also eat only moderate amounts of cheese and yoghurt each day.  Your typical dessert consists of fresh fruit, with sugary sweets eaten only a few times each week. 

 
A popular version of the Mediterranean diet calls for enough physical activity to promote a healthy weight and general fitness.  This is certainly an important selling point for the plan, since most health experts say that exercise is absolutely vital to an individual’s overall health. 
Interestingly enough, a Mediterranean-style diet does follow the Heart Association’s guidelines, to a greater or lesser extent.   Individuals who follow a Mediterranean diet generally consume less saturated fat than those who eat a typical American diet.   More than 50 percent of the fat calories in a Mediterranean diet are derived from monounsaturated fats, usually in the form of olive oil.  Monounsaturated fat is considered preferable because it does not increase blood cholesterol levels as saturated fat is said to do.

  
In some ways, those who live in Mediterranean countries are healthier than other people.  Their incidence of heart disease tends to be lower, and death rates are lower there, as well.  However, diet may be only one of the reasons why.  More physical activity and greater social support systems may also contribute to their overall health.     

Yet, there seems to be little debate that olive oil does provide a number of health benefits.  For instance, it contains a number of important vitamins, including vitamins A, B-1, B-2, C, D, E, and K, along with the mineral iron.  However, olive oil does not necessarily allow you to become thin, since it has just as many calories as other oils.   Still, olive oil does seem to combat ulcers and gastritis, as well as urinary tract infections and gall bladder problems.  It has also been proven to enhance brain development and strengthen bones. 

While a Mediterranean diet may help you to be physically healthy, it is not the best choice for rapid weight loss.  Obesity is actually a problem in a number of Mediterranean countries. 

 Therefore, if you’re looking to simply maintain your current weight, the Mediterranean diet may be appropriate; however, if you’re interested in shedding pounds, another diet may be better for you.