Mediterranean Diet Cookbook For Beginners: 365 Days of Quick

The word “diet” has come to mean “weight loss diet” for many people. It is, in fact, a term that refers to the way you eat. It doesn’t matter whether you choose healthy foods that promote health and wellbeing, or if your preference is for ultra-processed, fatty, sugar-filled foods. Either way, your choice of food would be referred to as your diet.

The communities of the Mediterranean have a holistic approach to life. Diet is only a part of the bigger picture.

Scientific research continues to show that the Mediterranean diet brings more to the table than delicious food. The people who live in countries bordering the Mediterranean are healthier, and live longer than people living in other parts of the world. The full benefits will be achieved if the holistic lifestyle is embraced, but the diet alone offers many health benefits:

People living in different regions of the Mediterranean Basin have different styles of eating, and varied food preferences. The fresh ingredients available are not the same from one area to the next, but they share the basic principles of the Mediterranean Diet.

Vegetables, fruits, legumes, cereals, nuts, and seeds form the basis of the Mediterranean diet.  At least three quarters of your plate will be filled with plant-based foods. They are rich in fiber, vitamins, minerals, and phytonutrients, which all have health and disease-prevention benefits.

When you eat fresh, seasonal produce, you are maximizing the nutrition those foods have to offer. The less time between harvesting and eating, the better. The nutritional value of plant foods starts to decline as soon as they are removed from the earth, or the plant on which they grow. It is even better if they come from local sources, and have not had to spend time in storage, or in transit. The more time spent out of the ground or off the plant before being eaten, the more nutrients are lost.

Unprocessed and wholegrain carbohydrates provide energy to the body, in the form of starch, vitamins, and minerals, as well as soluble and insoluble fibers. Whole wheat pasta, cous-cous, barley, bulgar, and polenta are commonly used in Mediterranean cuisine. They take a lot longer to be digested than refined carbohydrates. They are released more slowly into the blood, in the form of glucose, resulting in a gentle rise in blood sugar levels, and therefore lower insulin levels. Including whole grains in your diet has been shown to reduce the risk of obesity, heart disease, certain cancers, and Type 2 Diabetes.

Monounsaturated fats are found in olives, olive oil, avocado pears, dark, oily fish, and nuts and seeds. They offer protection against heart disease by lowering total- and LDL-cholesterol levels, and increasing HDL-cholesterol levels. They have anti-inflammatory properties, helping to control inflammation in the body, which underlies many health conditions, including obesity, dementia, and arthritis. Most of the fats in a Mediterranean-style diet come from foods that are a rich source of these essential fats.

When it comes to animal sources of protein, fish is the focus in the Mediterranean Diet. Whether it is dark, oily fish, like tuna, trout, salmon, sardines, or mackerel, or white fish, such as halibut, hake, sole, or whiting, the goal is to include fish in your menu at least twice a week. The dark, oily fish is a particularly good source of omega-3 fatty acids, which help to lower cholesterol levels, and protect the body against inflammation.

Legumes, in the form of beans, lentils, and chickpeas, are frequently used as a plant source of protein. They are extremely versatile. They can be used in pasta dishes, stews, and soups, or pureed to make dips and spreads, such as hummus. They are a source of low GI carbohydrates, protein, and soluble fiber. They are useful for controlling blood sugar levels, and for reducing the risk of colon cancer and cardiovascular disease.

Small portions of cheese and yoghurt are included in the Mediterranean diet. Milk is not routinely consumed in this region, but a small amount of the fermented products is eaten every day. It could be some Greek yoghurt for breakfast, and a small portion of cheese as a snack, or to add flavor to a salad. The fermentation process makes these products more gentle on the digestive system, by reducing the amount of lactose in them. They also provide a source of beneficial bacteria that are good for gut health. A healthy gut has been shown to have health benefits throughout the body. An unhealthy gut has been linked to weight gain/loss, Type 2 Diabetes, heart disease, brain function problems, and depression and anxiety.

Very little red meat is eaten in the Mediterranean diet. When it is part of a meal, it is only in small amounts. By reducing how much red meat you eat, you reduce the amount of saturated fat in the diet. Saturated fat provides the building blocks for cholesterol. While we need some cholesterol in our blood, to make hormones and other structures in the body, consuming too much has been linked to heart disease.

If you enjoy a glass of wine with your meal – especially red wine – you are more than welcome to continue drinking it. But it is not an essential component of the Mediterranean Diet. You don’t have to start drinking if it is not for you. The antioxidants in red wine have been shown to reduce inflammation in the body, and reduce the risk of heart disease.

Everything is allowed in the Mediterranean Diet, even cake. But only in moderation. The people of this region understand that too much of a good thing is bad for their health. That includes the good foods, too. Eating too many calories causes weight gain and disease, even if those calories come from healthy foods.