When the annual rankings in the ‘U.S. News & World Report’ named the Mediterranean diet as the best diet for 2020, it was no surprise. After all, the diet has been grabbing the top spot for the past three years. This year, the Mediterranean diet had a lead in four categories – Best Diets for Healthy Eating, Easiest Diets to Follow, Best Diets for Diabetes and Best Plant-Based Diets. So, why is this diet getting the kind of love it is, and why should you get on the bandwagon?
What is the Mediterranean Diet?
The focus in the Mediterranean Diet is to eliminate processed foods and to rely on natural foods that are rich in fat and proteins. Named after the Mediterranean Sea, the countries in the Mediterranean area enjoy seafood in plenty. There is also a focus on lower-fat plant proteins like nuts, seeds and legumes. True to the cuisine of the countries of the Mediterranean, the diet includes dishes that use lots of fresh herbs, fresh fish like salmon, olive oil, omega-3 fats from walnuts and fatty fish. Poultry and eggs are also consumed often and red meat and sweets take a back seat.
What makes the Mediterranean Diet so sought after?
Unlike most diets, the Mediterranean Diet is more a way of life as opposed to a strict regimen. It does not include carefully calculated meal plans, portion sizing, calorie counting and the like. Instead, it is all about a lifestyle and a way of eating or feeding your body. The focus largely lies on incorporating as much fresh vegetable and fruits you can into your diet.
Research shows that people living in the Mediterranean live longer and suffer less from lifestyle diseases, cancer and cardiovascular disease. Based on this knowledge, awareness about the health benefits of the Mediterranean diet has spread far and wide. Apart from being a good diet to follow to achieve your weight-loss goals, it is also said to improve brain and heart health and aid in the prevention of diabetes.
Why should you opt for the Mediterranean Diet?
- This diet is a truly balanced one that does not eliminate any food groups, but encourages the consumption of nutrient-dense and fresh foods.
- It is known to help control blood sugar levels and blood pressure too which in turn reduces the risk of coronary heart disease and cardiac arrests.
- Since a huge part of the Mediterranean diet is fresh vegetables and fruits and it relies on beans, legumes, nuts and seeds for balanced nutrition, it is easily adaptable into vegan and plant-based lifestyles.
- Mediterranean dishes are simple to make and can be quickly put together. Likewise, if you wish to dine out, you will be spoiled for choice by the many Mediterranean Diet-friendly options available at most restaurants.
- We generally turn to dieting when we wish to lose a few pounds. In the case of the Mediterranean Diet, the calorie-dense olive oil and nuts, in addition to the fiber-rich vegetables and fruits, help keep one feeling full for longer and thereby aid weight loss.
The need for exercise
Since this diet is more of an eating pattern, not a restrictive one and does not involve calorie-counting or a set meal-plan, it needs to be accompanied by regular physical activity. It is not enough to only focus on the diet and include the ingredients it prescribes into your meals; it also calls for a focus on exercise and working out that will help maintain good health and fitness. So, incorporating runs, jogs and other cardio exercises help one reap the best benefits of the diet. However, if you are on a strict exercise regimen and have particular goals, it is best to consult a nutritionist regarding your dietary necessities.
Is the Mediterranean diet expensive?
While this diet is highly recommended for its health benefits, there have been concerns about the expensive ingredients that are called for. And it can be true for the price of olive oil and fatty fish is quite high. However, if you prioritise the incorporation of fresh seasonal and locally-produced vegetables and fruits in your diet, the Mediterranean diet is not too expensive to stick to.