For the third year in a row, the Mediterranean diet - rich in healthy fats, fish, grains and poor in processed foods and red meat - was declared the world's best diet by US News & World Report.
The Mediterranean diet left out many popular diets, such as keto or vegan, and was also considered the easiest to maintain.
The Mediterranean diet was first introduced in 1993 along with its food pyramid. There is no fixed list of products, because every region of the Mediterranean Sea adapts it according to the gastronomic tradition.
The common of the Mediterranean regions, where our country is part of this, is the wide range of foods: vegetables, fruits, seeds, cereals, olive oil, yogurt, cheese, fish, eggs and wine.
The secret of the Mediterranean diet lies in the freshness of the foods; they must be bio and seasonal. The Mediterranean diet allows in small quantities meat and sweets and is always associated with physical activity.
Olive oil is one of the secrets of this diet. It should be extra virgin because the saturated fats are in a small percentage, compared to ordinary olive oil.
Benefits of Mediterranean Diet: Strengthens heart health, protects the body from cancer, prevents overweight and diabetes, results healthier than vegan diet.
The Mediterranean diet is more of a lifestyle than a proper diet. The following is a simple guide:
- Seasonal fruits and vegetables every day.
- Every day whole grains (wheat, corn, rice, oats, barley), beans, lentils, chickpeas.
- You should consume fish and seafood two to three times a week.
- You need to include in your diet nuts, almonds, sesame, pumpkin seeds and spices like oregano, rosemary, thyme etc.
- Red meat and cakes should be in small quantities.
- Use of olive oil.
- Controlled consumption of red wine and herbal teas.
- Physical activity.
