What Makes The Mediterranean Diet So Good For You?
The Mediterranean diet is considered the gold standard of healthy diets due to its delicious food and positive influence on health and longevity.
Its foundation includes eating:
🫒An abundance of fresh vegetables every day
🫒Quality fats from nuts, seeds and extra virgin olive oil
🫒 Minimally processed wholegrains and legumes
🫒Fresh fruit
🫒Moderate consumption of fish
🫒Low amounts of red and processed meat, consumed once or twice a week
🫒Herbs and spices for flavouring
🫒 Minimal consumption of dairy products, mainly yoghurt and cheese
🫒Red wine in moderation.
Much research has been conducted on the Mediterranean diet which has demonstrated its potential in the prevention of chronic diseases and increasing longevity. In fact, it’s linked with a reduced risk of cardiovascular disease, as well as several types of cancer, type 2 diabetes and improved brain health.
The diet is low in saturated fat, added sugar and high in a wide variety of unprocessed plant-based foods. It is, therefore, rich in quality sources of Monounsaturated Fats (MUFA), Omega-3 Fatty Acids as well as antioxidants and fibre. More specifically;
✅Quality fats, like MUFA found in nuts and extra virgin olive oil, contribute to reducing LDL and increasing HDL cholesterol.
✅Omega-3 Fatty Acids, found in fish, have anti-inflammatory properties.
✅High amounts of fruits, vegetables and extra virgin olive oil, means the diet is high in antioxidants, which can help protect cells from (oxidative) damage.
✅Fruits and vegetables, along with wholegrains and legumes, contain fibre.
Fibre helps to slow down the release of blood glucose and keep you fuller for longer, has positive effects on blood pressure and cholesterol and helps to reduce inflammation. As a result, this combination of whole, unprocessed, quality food sources work together with a number of health benefits, making the Mediterranean diet a healthy diet with a strong and positive influence on health and longevity.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.
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