Boston University School of Medicine and Boston University School of Public Health advises that the diet is actually not designed for weight loss. While the Mediterranean diet is built on a foundation of physical activity and time with family, the first major food group is your complex carbohydrate, your loaves of bread, different kinds of pasta, grains. Followed by daily servings of fruits, vegetables, and olive oil. Not so surprising is that while fish is the major source of protein it's only recommended to a few servings per week. Weekly moderate portions are for dairy, eggs, cheese, poultry, yogurt. To round out their recommend servings though are other meats and sweets. Savings these for special occasions or small amounts.
Now that you have the background of the diet, why might this diet be right for you? Number one recommendation? HEART HEALTH! According to the Food Network "In a much-cited study published in The New England Journal of Medicine, researchers followed 7,447 people and found that eating a Mediterranean diet, plus nuts or extra-virgin olive oil, strongly benefited heart health. "This study found that following a Mediterranean diet resulted in an absolute risk reduction of major cardiovascular events, from coronary heart disease to stroke," says Maya Feller, MS, RD, a dietitian in Brooklyn, New York, and author of The Southern Comfort Food Diabetes Cookbook. Other research, published in The Journals of Gerontology, connects the Mediterranean diet with a reduced risk of heart disease, type 2 diabetes, and breast cancer."Another pro benefit to the diet is it "may help decrease your chances of developing dementia, according to a study published in PLoS One. In the research, eating fish was particularly tied to cognitive health. When eating seafood, opt for responsibly harvested, low-mercury seafood when possible," advises Feller. "High levels of mercury in the diet can act as an endocrine disruptor." Low-mercury options include salmon, cod, tilapia, and sardines."
Like any diet, there are a few drawbacks. For instance, much like the Paleo diet, the Mediterranean Diet can be costly. While you don't have to buy into a food plan or pricey packaged foods the truth is, Seafood tends to more expensive, especially depending on which part of the country you live in.
Another con is the diet has an emphasis on carbohydrates which may be hard for those already struggling with diabetes control.
A few considerations to think about when starting this diet, while there is an overall emphasis on whole foods, especially fruits, vegetables, there are also large amounts of carbohydrates consumed through starchy food. Choosing the wrong combination of carbs can have a major impact on blood sugar levels, which is not great for people already struggling with diabetes. I do love that it's very healthy for the heart AND that it might help improve brain function. However, if you are having any digestive issues or you think you might be allergic to certain foods, this diet will further limit your food choices.
If you are thinking this might be a good diet for you talk with a professional who can set up a meal plan to get you started on a plan that focuses on your own unique needs.
Thanks for stopping by again today's friends. Tomorrow I'll be back with my current fitness plan and some fun turkey day workouts to get you started out right next week!
Blessings,
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