What comes to your mind when you hear of the Mediterranean diet? You probably think of pizza, pasta and other cheesy foods that do not fit in the healthy eating category. The truth is, most individuals have a misunderstanding of the benefits of the Mediterranean diet concept. A true Mediterranean diet is made up of foods that can help fight diseases and help you change your lifestyle for the better. Such foods include;
- Whole grains
- Nuts and seeds
- Olive oil
This diet plan has been tested and proven to have numerous benefits, and this article aims at explaining some Mediterranean diet benefits that maybe you don’t know. Let’s take a look.
Here Are The Mediterranean Diet Benefits
It is useful for diabetes and blood sugar management
One of the top benefits of the Mediterranean diet is the effect it has on blood sugar control. It has proven to positively impact those with or at risk of developing type 2 diabetes. In a study done on several people with diabetes, those who followed this diet fared better than those who opted for a low-fat diet. It also showed that they had a more manageable weight loss journey which was not only good for their blood sugar level control but also essential for cardiovascular system functioning.
This diet is mainly comprised of whole grains, and other beneficial carbohydrates and consumers, therefore, get to have a healthy but balanced diet.
Good for the brain
The good fats and carbs are right for your brain. A study done on several people showed that those who followed the Mediterranean diet had a lower risk of developing Alzheimer’s and other cognitive problems even during the old age. This diet entails fish and other foods that have always been associated with good brain function.
Helps in fighting depression
You have probably heard most therapists recommend lots of fruits, vegetables and healthy fats to their depression, mental issues, and anxiety patients. It is all for the right reasons. Foods such as eggs, spinach, and kales contain carotenoids, which helps in boosting the good bacteria in your gut which in return helps in improving your moods. Depression and anxiety are mostly associated with mood swings and lack of happiness something that can be eliminated by taking the mentioned foods.
Helps fight cancer
Following the Mediterranean diet correctly may help fight the cells causing cancer. Researches have shown that individuals who adhered to this diet have a 10% lower risk of cancer mortality compared to those that did not. This diet protects consumers against a range of cancer including prostate cancer, breast cancer, liver, and colorectal cancer to mention a few.
Reduces cardiovascular system diseases
Mediterranean diet helps in significantly reducing the risk of heart diseases and other cardiovascular problems including myocardial infarction, stroke, and coronary heart diseases. It does so by reducing the accumulation of cholesterol which in return controls blood pressure and ensures that the heart functionality is maintained.
Enhances strong bones
One of the components of the Mediterranean diet is olive oil, an element that is linked to better bones and preserving the density of the bones while maximizing maturation and proliferation of bone cells. This in return strengthens the bones and prevents osteoporosis.
Beneficial for weight management
If there is one thing that most individuals all over the world struggle with is weight management. Perhaps you have tried working out, reducing the number of meals you take per day, or even gone further to try those drugs you come across on the internet that are said to help in reducing weight but nothing has worked yet. Good news is that with the Mediterranean diet, you do not have to struggle that much.
For starters, the meal plan is made up of healthy fats and carbs, that are key to weight management. Also, the ingredients will keep you full for long, helps in reducing cravings, and when combined with workout, you can easily see results.
Choosing to follow the Mediterranean diet is the smartest move you can make towards improving your lifestyle. It will keep you physically and mentally fit while keeping you safe from a range of diseases.
Some of the tips for following this meal plan are;
- Eat lots of beans and whole grains
- Take lots of fruits and vegetables
- Cook food with olive oils
- Use herbs and spices for seasoning rather than salt
Incorporating this diet is a perfect alternative to replace saturated fats but note that you should do it in moderation.