Explaining the Mediterranean Diet

The Mediterranean Plan has always seemed sort of nebulous to me. It’s named after a place that I associate with baklava and feta- lots of feta. And if that is what the plan is about, I’m there.

Unfortunately (for my baklava loving taste buds anyway), that is not what the plan is about. The plan is actually a plant heavy, relatively inclusive nutrition plan that has been shown in reviews of multiple studies to reduce the risk of heart disease and even possibly to decrease the risk of death. Let’s go over some of the principles behind this plan.

Plant based foods are the platform of this plan. Fruits and vegetables of all sorts, lentils, nuts and whole grains are the source of most of the calories.   Fish and poultry are eaten twice a week at least, and olive and canola oils replace saturated fats such as butter. Dairy is very limited (there goes the feta) and red meat is to be avoided. Red wine is allowed in limited amounts, if you choose to imbibe.

What are the benefits? Well, as we noted above, a review of many studies showed a possible decrease in heart attacks as well as a potential decrease in overall risk of death. It also seems to be associated with a decreased risk of dementia and cancer.  Most of these benefits could be related to the increase in pant-based nutrition. Processed meat avoidance is also likely to be partially responsible for the decrease in illness as well.

Is it a good plan for losing weight? It can be- as always, weight loss is going to be first and foremost impacted by a reduction in calories- if weight loss is a goal with this diet, then portion control will be key here.   Exercise is of course a great aid in losing weight, and this diet may make it easier to keep your energy up and sustain longer and more frequent exercise sessions.

So is it for you? A nutrition plan is only good if you enjoy the foods on it- this plan is filled with flavorful, nutritious options and does allow for a variety of foods, making it more likely for even the pickiest of eaters to find something they enjoy. The emphasis on carbs may make it more difficult for people with glucose metabolism problems, but the plan could certainly be modified to limit the amount of carbohydrates, and does focus on healthier, higher fiber carbohydrates while avoiding simple, low fiber options, such as sweets and white bread.

Let us know if you plan on, or have already, given this plan a try.