Top Benefits of the Mediterranean Diet

It’s no secret that the Mediterranean diet is considered by many nutrition experts to be one of the most heart-healthy ways of eating there is, but the benefits don’t stop there. From neuroscientists to gerontologists (scientists who study aging) the majority of health experts, doctors and researchers agree the Mediterranean diet is simply one of the all around best eating strategies for immunity, vitality, and longevity.

So what’s the magic ingredient? Are chickpeas God’s gift to humanity? While chickpeas are great, the true answer requires we look at the bigger picture – starting first with macro nutrients (protein, fat and carbs). Many fad diets of the last several decades often suggest cutting out one of the aforementioned from fat free to carb free, but cutting out a macro nutrient is a huge mistake and has overwhelming negative side effects on your health over time.

The evidence is overwhelmingly in favor of getting all three macros into your diet with the key being quality not quantity. Having the right macros helps with everything from gut health and digestion to immunity and disease prevention, bone density and muscle maintenance and the list goes on here. The key is to success however is in the quality of the macros and this is where the Mediterranean diet excels.

Let’s look at each macro individually: The fats in this diet are predominantly monounsaturated and polyunsaturated (nuts, seeds, olive oils, wild caught seafood) with very little saturated fat and no artificial trans fats or fractionated oils. The carbohydrates are largely complex with whole grains, beans, legumes, and vegetables from (chickpeas and bulgar to wild rice, peppers, onions, mushrooms, tomatoes, pomegranate etc.). There are very little processed grains (maybe pita bread if bought from a supermarket) and no refined sugars of any kind. When it comes to protein this diet is not overwhelmingly high in animal protein.  Red meat is at a minimum and is usually organic lamb or ground beef. Wild seafood. Some chicken. Some fermented dairy.  There is no processed meat like bacon, lunch meats, drive through burgers etc. So the entire foundation of this diet sets you up to succeed.

Now if we zoom in on this diet and look at the exact types of foods these macros are comprised of the micronutrients (vitamins and minerals), polyphenols, antioxidants, and probiotic benefits are also exceptional for improving heart health, gut health, cognitive function, disease prevention, mood, metabolism and more.

Here's the list -- 

Carbohydrates:

• fresh fruits and vegetables (especially leafy greens like spinach and kale and non-starchy veggies like eggplant, cauliflower, artichokes, tomatoes and fennel)
• whole grains
• legumes and beans (especially lentils and chickpeas used to make hummus)
• herbs and spices (like oregano, rosemary and parsley)

Fats:

• olive oil
• nuts and seeds (like almonds and sesame seeds used to make tahini)

Proteins:

• wild-caught fish and seafood
• high quality pasture-raised poultry, eggs, cheese, goat milk, and probiotic-rich kefir or yogurt
• Lamb and Beef rarely

And last but definitely not least… on the Mediterranean diet you are encouraged to not just eat, but drink and be merry! Woohoo. In particular red wine, which is considered beneficial and protective in moderation. Make this diet better!

And even if you don’t like the cuisine per se, if you follow the general principles with regard to excellent quality macros and minimal processed foods you will undoubtedly be winning!