The Mediterranean diet is said to be one of the most famous and best diets in the world because of its various benefits.
This diet proves to be very good in reducing heart attack rate and many other significant benefits are waiting for you.
Today we are going to know the full details of this diet along with the Mediterranean diet’s advantages and disadvantages.
Let us begin with an introduction to the Mediterranean diet.
Table of Contents
What is a Mediterranean Diet?
The Mediterranean Sea shares its border with countries like Italy, Spain, and Greece, and the traditional food and the process of eating in the traditional culture is called the Mediterranean diet.
The diet does not have some fixed ways but focuses more on health-oriented key factors.
Seafood, legumes, fruits, vegetables, fats, and whole grains are some of the foods that are included in the Mediterranean diet.
Mediterranean Diet Advantages
As I have told you the Mediterranean diet is a traditional way of eating in countries like Italy, Spain, and Greece, and have you some details about the type of dishes.
Still, now it is time to know about the advantages of the Mediterranean diet.
1. Regulates Weight
Mediterranean diet consists of nutrient-dense foods and it is very helpful in maintaining weight along with good health.
The main motive of this diet is not weight loss or gain but the management of weight and health.
2. Boost the Digestive System
Whole grains and various fruits and vegetables are one of the main items in this diet and hence it is full of fiber and essential nutrients.
The richness in fiber because of whole grains is very beneficial for our digestive system.
Brown rice, quinoa, fruits, and vegetables make it suitable for our overall health.
3. Contains Healthy Fats
Mediterranean diet contains healthy fats and they largely contribute to our health.
Unlike unhealthy fats which support cholesterol healthy fats do not have any role in increasing cholesterol.
Nuts, seeds, and healthy oils like sunflower seed, and olive oil are healthy and necessary for heart health.
4. Maintains Blood Pressure and Cholesterol
Seafood is one of the main constituents of the Mediterranean diet. which is nearly consumed 3-4 times a week and provides omega-3 fatty acids to our body which is also good for our body to maintain blood pressure and cholesterol.
5. Improves Brain Function
Mediterranean diet contains seeds, nuts, and dairy products such as chia seeds, almonds, cheese, milk, etc.
They all are extremely helpful in improving brain function and memory sharpness.
Mediterranean Diet Disadvantages
Mediterranean diet has a lot of advantages but with that, it has some disadvantages also which I must tell you before you start to follow this diet. v
1. Iron and Calcium Deficiency
While the Mediterranean diet contains a lot of nutrients the diet is not suitable to fulfill the daily requirement of calcium and iron.
The lack of these nutrients can cause muscle and bone weakness.
If you are among those who can not bear the lack of iron and calcium then you must talk to your doctor before adding a Mediterranean diet to your daily life.
2. Not Budget Friendly
The Mediterranean diet contains seafood, nuts, seeds, and dairy products which are reasonably costly in many places.
Fresh dairy and seafood are definitely not going to fit in the budget of many families.
3. Fat Gain
The Mediterranean diet is full of healthy fats which do not harm our bodies but many people are built like they easily gain fat from fatty sources.
Fish, cheese, and other fats are not suitable for those who want to lose fat.
4. Strictness Maintenance
The diet follows a set of strict rules and limited choices for you to eat.
You have to gain full knowledge of the items, the way of eating them and time about when to eat and when not to eat.
Without every detail, you cannot follow this diet easily.
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Information Source
https://en.wikipedia.org/wiki/Mediterranean_diet
https://www.webmd.com/diet/a-z/the-mediterranean-diet
https://www.ncbi.nlm.nih.gov/books/NBK557733/
https://sphweb.bumc.bu.edu/otlt/mph-modules/ph/nutritionmodules/popular_diets/Popular_Diets7.html