Nowadays, everyone is pursuing a healthy diet: low-carb? Intermittent fasting? Ketogenic? There are all kinds. In fact, in the world-recognized ranking of healthy diets, the Mediterranean Diet has consistently ranked first.
It is not only a way of eating, but also a lifestyle, and has been listed by UNESCO as an "Intangible Cultural Heritage of Humanity".
So, what is the Mediterranean diet? Why is it called "the secret to living longer the more you eat"?
What is the Mediterranean diet?
In simple terms: Consume more plants, have moderate amounts of fish and poultry, and limit red meat and processed foods.
It originates from the traditional dietary patterns of countries along the Mediterranean coast (such as Italy, Greece, Spain, etc.). Its core principles include:
- Main foods: Whole grains (brown rice, oats, rye bread, pasta)
- Vegetables and fruits: Eat them every day, in various forms, the more colorful, the better
- Legumes and nuts: Chickpeas, lentils, almonds, walnuts, which are important sources of protein and dietary fiber
- Oils: Olive oil is the main cooking oil, replacing animal oil
- Protein: Mainly fish and seafood, moderate amount of poultry, small amount of cheese and yogurt
- Red meat and processed meat: Eat less, usually 1-2 times a month
- Drinks: Mainly water, a small amount of red wine (optional, not necessary)
- Seasoning: Use vanilla and spices instead of excessive salt.
Why is the Mediterranean diet so highly regarded?
A large number of studies have shown that it not only helps you control your weight, but also can improve the risk of various chronic diseases:
Cardiovascular Protection：
The monounsaturated fatty acids and Omega-3 fatty acids in olive oil and nuts help lower "bad cholesterol" (LDL) and increase "good cholesterol" (HDL). Persisting in this for a long time can reduce the risks of myocardial infarction and stroke.
Anti-inflammatory and antioxidant
A large amount of fresh vegetables and fruits are rich in antioxidant substances (polyphenols, flavonoids), which can combat chronic inflammation.
Preventing Diabetes and Metabolic Syndrome
Whole grains and high-fiber foods help stabilize blood sugar and improve insulin sensitivity.
Protecting the brain
Research has found that the Mediterranean diet is associated with a lower risk of Alzheimer's disease and depression.
Longevity and health preservation
Epidemiological data show that people who adhere to the Mediterranean diet for a long time tend to have a longer average lifespan.
How can one practice the Mediterranean diet in daily life?
Shopping principles for groceries
The supermarket shopping cart should be filled with vegetables, fruits, whole grains, legumes, and fish.
Olive oil should replace animal oil. Nuts can be used as snacks instead of potato chips or cookies.
Three Meals a Day Demonstration
- Breakfast: Oatmeal + Plain Yogurt + Blueberries + Walnuts
- Lunch: Brown Rice + Steamed Fish + Roasted Vegetables + Olive Oil Salad
- Dinner: Chickpea stew + Whole wheat bread + Tomato soup
Lifestyle
Engage in moderate exercise and reduce prolonged sitting.
The dining atmosphere is pleasant. Eat slowly and avoid overeating.
The Mediterranean diet is not a "weight loss recipe", but rather a healthy and long-lived lifestyle.
it tells us: Eat a variety of foods, choose foods that are as natural and minimally processed as possible, and select fats and proteins that are beneficial to the body.
The key lies in long-term persistence: It's okay to have "fried chicken hot pot" once in a while, but the overall diet pattern is what matters.
