Mediterranean Diet Awarded the Best Diet Plan 6 Years in Succession
U.S. News & World Report ranks each year the best diet plans. This is the sixth consecutive year of the a>=”https://www.theepochtimes.com/t-mediterranean-diet”>Mediterranean diet It has been ranked as the best overall diet.
The Mediterranean diet is a healthier alternative to our modern diet.
Daily Diet Composition
The usual diet includes:
- Carbohydrates. Refined carbohydrates (also known simply as processed or simple) are white rice, white bread, and sugars. Whole, unprocessed carbohydrate includes whole grains, fruits, vegetables, and legumes.
- Protein. Protein is found in beans and nuts, while animal protein comes primarily from meat, poultry, fish, and lamb.
- Fat. You can further divide animal and vegetable fat into saturated fatty oils, unsaturated oil, long-chain or short-chain, fatty acids and fatty acids. Some fatty oils are not available in the human body. They must be obtained from food. “essential fatty acids.” Similarly, “essential amino acids” The body cannot produce it and must get it from food.
Food also contains many trace elements, minerals, vitamins.
Modern Diet Problems
Most of the above ingredients are required for normal body functions.
Why are certain foods considered unhealthy? Although it is not necessarily that certain foods are unhealthy, if we eat too many of the same food, our diets can become unbalanced.
Saturated fatty acids found in meat and carbohydrates, for example, can help to generate energy. These or any other food can lead to obesity.
What are the main issues with our diet?
- Too much sugar is consumed, primarily through sweets and high carb foods like white rice and pasta. Sugar can be addictive.
- Too much fried food. Fried food may be fragrant but oil heated at high temperatures can produce compounds that can be very dangerous to our bodies.
- Animal meat is no longer as healthy as it was once. Most livestock and poultry today are raised artificially. To prevent illness, they are kept in iron cages and fed growth hormones and chemicals.
The meat we eat today is not natural animal protein unless it comes from grass-fed and free-range animals. This has led to many health problems including cerebrovascular and cardiovascular diseases, cancers, and autoimmune disorders. Other Modern lifestyles and eating habits can lead to metabolic diseases such as hypertension, high blood glucose, and hyperlipidemia.
The Mediterranean diet is a healthy alternative.
Introduction to Mediterranean Diet
The main feature of Mediterranean countries’ diet is the unprocessed nature of their plant foods. Vegetables, fruits, vegetables, whole grains beans, seeds, nuts, and beans are all consumed in their natural state.
It is almost entirely unprocessed olive olive oil, which is also called extra virgin or Virgin olive oil. Its manufacturing process involves only two steps: physical pressing, and Oil-water separation is used to extract 100 percent of fresh olive oil. This oil is very popular in Mediterranean countries because it has no chemical modifications and contains nothing else.
Mediterranean food includes seafood, poultry, and fish. There is no need for red meat. Fruits can be enjoyed as a sweet treat. The Mediterranean diet includes all of the above, along with some wine to accompany meals.
The Mediterranean Diet and its Role
The Mediterranean diet is less about animal protein and more about plant and healthy fats. It has very few processed foods and little added sugar. The Mediterranean diet is particularly appealing in the context of modern-day eating habits.
It all began in 1950s, when heart disease was less common in Mediterranean countries than in the United States. People began to study the diet of the region, which is reported to protect against diabetes, cardiovascular disease, and stroke and to prevent cognitive decline and Alzheimer’s disease. It protects against certain types of cancers such as breast, stomach and liver cancers. It can also help people lose weight, and decrease the risk of developing arthritis.
This way of eating can help people avoid other unhealthy eating habits.
The Mediterranean diet is thought to be good for your health because it contains healthier fats such as olive oil. Monounsaturated fats found in olive oil are lower in total cholesterol and low-density oils (LDL). Olive oil, avocados and many other nuts contain monounsaturated fat acids.
Fish rich in “good fats” The omega-3 fatty acid found in fish such as salmon, tuna, and other deep-sea oily fish can reduce inflammation, blood lipids, and the risk of heart attack and stroke.
Studies on the Mediterranean Diet
In a Study The Lancet May 2022 edition published two separate groups of over 1,000 Spanish patients with coronary hearts disease. The Mediterranean diet was followed by the other. Both diets encourage eating fruits, vegetables, but the Mediterranean diet focuses on foods rich in monounsaturated oils, such as olive oil and whole grains, legumes, nuts, beans and fish rich with omega-3 fatty acid. Low-fat diets have fewer monounsaturated oils and include lean meat and poultry.
They also have different amounts of carbohydrates. Low-fat diets include more carbohydrates like potatoes.
Tracking the two groups of people for seven years to compare the risk of cardiovascular disease and stroke, the researchers found that people who followed the Mediterranean diet had a 22 percent lower risk of cardiovascular disease and stroke. This was particularly evident for the men in both groups.
Daily Application
Conclusion: The Mediterranean diet is simple to follow and can have long-term health benefits.
- Make sure to eat fish at least twice per week. You must only eat wild-caught deep-sea fish and not fish from polluted waters. Fish raised in farms can be polluted. Farm-raised salmon, for example, may be contaminated with heavy metals that can cause harm to the body.
- To relieve hunger pangs, try eating a small piece whole wheat bread and two tablespoonfuls of unprocessed oil.
- Mediterranean diet includes fresh fruits as desserts. Fruits that are too sweet should be avoided.
It is beneficial for us to adopt a Mediterranean-style diet and to opt for organic and unprocessed food whenever possible.
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