If you’re looking for a healthy eating plan, the Mediterranean diet may be a good option for you. While this type of approach has many benefits, there are also several misconceptions about this healthy lifestyle.
First, let’s debunk the myths about the Mediterranean diet:
Myth 1: This diet is expensive.
The fact is the Mediterranean diet is less expensive than eating dishes of meat, cheese and processed foods. You’ll be creating meals of beans or lentils, as a source of protein, and eating more plants and whole grains.
Myth 2: Wine is always healthy.
Wine is good for your heart in moderation. For example, one glass a day for women and two for men. More than two glasses of wine can actually be bad for your heart.
Myth 3: You can eat all the pasta and bread you want.
Mediterraneans don’t eat heaping plates of pasta the way Americans do. Pasta is typically a side dish with only a 1/2 cup or 1 cup serving size. The rest of their plate contains salad, vegetables and a small portion of meat.
Myth 4: You’ll lose weight on this diet.
This diet alone may not lead to weight loss. The people of the Greek islands also include exercise in their daily lives, by walking up and down steep hills, tending gardens and living off what they can grow themselves.
Myth 5: The diet is only about food.
The Mediterranean diet has more to do with how the people live their lives. They sit down for meals, relax and eat leisurely while enjoying the meal with others. This approach to food may be as important to your health as what’s on your plate.
The Mediterranean diet emphasizes:
- Eating plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats, such as olive oil
- Using herbs and spices instead of salt for flavoring
- Limiting red meat to no more than a few times a month
- Eating fish and poultry twice a week or more
- Drinking red wine in moderation
Here are 6 health benefits of eating in a Mediterranean style:
Prevent heart disease and stroke
One of the main reasons to follow a Mediterranean diet is to promote heart health. Refined breads, processed foods and red meat are discouraged. In addition, red wine is better for your heart than hard liquor.
Protect against type 2 diabetes
Rich in fiber, the Mediterranean diet slows down digestion and prevents huge swings in blood sugar. The diet also includes less sugar than the typical American diet.
Reduce risk of Alzheimer’s
Researchers believe the Mediterranean diet may improve cholesterol, blood sugar levels and overall blood vessel health. All of these factors may reduce the risk of Alzheimer’s or dementia.
Halve the risk of Parkinson’s disease
The risk of Parkinson’s disease can practically be cut in half. That’s because this diet contains high levels of antioxidants that prevent cells from undergoing a damaging process called oxidative stress.
With a reduction in developing heart disease as well as cancer, there is a 20 percent reduction in the risk of death at any age.
The nutrients gained with a Mediterranean diet may reduce the risk of developing muscle weakness and other signs of frailty as we age by 70 percent.
While the Mediterranean diet may seem like a daunting change, it can be easier to adopt than you think. It follows the common sense approach to incorporating balance into your diet, by including lots of vegetables and fruits, cutting down on meat and eating more fish, chicken and good fats. You should also include physical activity and enjoy your meals with family and friends.