Mediterranean Diet

The historic eating habits of the 21 nations that border the Mediterranean Sea, including Greece, Italy, Croatia, Lebanon, Turkey, and Monaco, are the foundation of the Mediterranean diet. Evidently, the residents of this diversified location consume a variety of foods. The basic line is that eating predominantly plant-based foods, such as fruits and vegetables, while include whole grains, legumes, nuts, seafood, lean poultry, and unsaturated fat from extra-virgin olive oil is tremendously beneficial for general wellbeing, according to years of research and data.

Around the world, people from different cultures already practice this manner of eating. Simply said, they make use of various fruit, seafood, herbs, and spices. The Mediterranean diet emphasizes quality over just one nutrient or dietary category.

It's a straightforward strategy, yet it works: Many studies have demonstrated that this nutritional paradigm increases lifespan and improves quality of life while lowering the risk of a number of chronic diseases, including Type 2 diabetes and cardiovascular disease.

The Seven Countries Study, a seminal study that examined the connection between diet and heart diseases among 13,000 men living in Greece, Italy, Japan, Finland, the former Yugoslavia, the Netherlands, and the United States from 1958 to 1999, was the first to provide evidence of the nutritional value and health advantages of the Mediterranean diet.

According to the study, the kind of fat—saturated, monounsaturated, or polyunsaturated—matters much more for cardiovascular health than the total amount of fat consumed. As long as the majority of the lipids consumed are unsaturated and saturated fats are consumed in moderation, even up to 40% of total calories from fat may be heart-friendly.

Pros:

• Nutritionally sound.
  
  
• Diverse foods and flavors.
  
  
• No counting carbs, points or calories.
  
  
• Filling – it's rich in high-fiber foods.
  
  
• No off-limit foods or food groups.
  
  
• Has proven health benefits.

Cons:

• Tedious portioning, meal planning or prep.
  
  
• Lacks in-depth nutritional guidance.