Did you know that the average person in the Mediterranean (in nations like France, Spain, Greece, Portugal, Lebanon, and Morocco) lives longer and is less likely to develop cancer or cardiovascular issues than the average American?
Did you know that the average person in the Mediterranean (in nations like France, Spain, Greece, Portugal, Lebanon, and Morocco) lives longer than the average American and is less likely to have cancer or cardiovascular issues? The reason for this has little to do with genetics and a lot to do with the healthier diet and lifestyle of the Mediterranean culture.
The basics of the Mediterranean diet
Essentially, the Mediterranean diet emphasizes whole grains, legumes, nuts, beans, fresh seafood once or twice a week, and minimal dairy, poultry, and egg products. It also places a strong emphasis on fruits, vegetables, and legumes. Red meat, sugar, and saturated fat are only consumed on rare occasions. The diet is recognized for its ability to support weight loss and lower the risk of a number of health issues, including diabetes, heart disease, Parkinson’s, Alzheimer’s, breast cancer, and depression. It’s a great idea to try out the diet while visiting these nations, but how do you keep it up once you get home?
Here are 5 excellent ways to include foods from the Mediterranean Diet in your daily life:
If you’re following the Mediterranean diet, you should limit added sugars because it doesn’t contain a lot of them. Avoiding candy, the majority of baked goods, and beverages sweetened with sugar or syrup, such as soda and artificial juices, is advised.
The new sweetener, stevia rebaudiana Bertoni, is derived from a plant native to South America. It is claimed that this stevia is 300 times sweeter than sucrose, has no calories, and has no negative health effects.
Stevia has been used for centuries in South America and is still present in their herbal remedies today. It has many benefits, including lowering blood glucose levels, thanks to the Guarani Indians. Additionally, water retention, dental caries, and hypertension would all benefit. With us, this natural sugar was authorized in 2010. Since then, success has been at the rendezvous. It is incorporated by manufacturers into a variety of processed goods, including yogurt, soda, cakes, and sweets. It’s true that when compared to artificial sweeteners like aspartame (E 951), stevia (E 960) seems to have the best reputation.
Stevia does not make you lose weight. It simply avoids a surplus of calories in your diet. It can be a successful weight-control method, but the calories saved are pitiful when compared to the amount of sugar found in common consumer goods.
Even though there is still debate, there are currently no negative side effects to be regretted: it has no mutagenic or carcinogenic effects and is safe in reasonable amounts (do not consume more than 1 g of stevia per day, which is still a lot). For people with hypertension and non-insulin-dependent diabetes, treatment modification may be necessary. Note that it is useless for pregnant women. There are possible interactions with medications or dietary supplements. Therefore, it is preferable to seek medical advice before consuming it.
Choose whole grains over processed grains
The following are some excellent alternatives to processed pastas and breads: quinoa, lentils, and farro.