The Mediterranean Diet: Exploring the Benefits, Foods and Recipes

Introduction

The Mediterranean diet is a way of eating that is based on the traditional eating habits of the countries bordering the Mediterranean Sea. It has been associated with numerous health benefits, including lower risk of heart disease, diabetes and certain types of cancer. In this article, we’ll explore more about the Mediterranean diet and provide tips for how to start eating it.

Exploring the Health Benefits of the Mediterranean Diet

Numerous research studies have shown that the Mediterranean diet is beneficial for our health. According to a 2019 systematic review published in The American Journal of Clinical Nutrition, “The Mediterranean diet has repeatedly been associated with improved cardiovascular outcomes and reduced mortality.” Here are some of the biggest benefits associated with the Mediterranean diet:

Lowering Risk of Heart Disease

A 2017 meta-analysis published in the journal Nutrients found that following a Mediterranean diet could reduce the risk of cardiovascular diseases by up to 30 percent. This is likely due to the fact that the Mediterranean diet is rich in monounsaturated fatty acids and fiber, which help to reduce bad cholesterol levels.

Reducing Risk of Diabetes

A 2020 study published in the journal Nutrients found that following a Mediterranean diet could reduce the risk of type 2 diabetes by up to 25 percent. This is likely due to the fact that the Mediterranean diet is rich in fiber, antioxidants and polyphenols, which help to regulate blood sugar levels.

Decreasing Risk of Cancer

A 2018 systematic review published in the journal Nutrients found that following a Mediterranean diet could reduce the risk of certain types of cancer, such as colorectal cancer, by up to 40 percent. This is likely due to the fact that the Mediterranean diet is rich in phytochemicals, which have anti-cancer properties.

A Closer Look at What You Eat on the Mediterranean Diet

So, what does the Mediterranean diet consist of? Here’s a closer look at the foods you should be eating on this diet:

Vegetables and Fruits

Vegetables and fruits are an essential part of the Mediterranean diet. Aim to eat at least five servings of vegetables and two servings of fruit per day. Examples of vegetables you can include are tomatoes, eggplant, spinach, kale, bell peppers, onions and squash. Examples of fruits you can include are oranges, apples, berries, bananas and pears.

Whole Grains

Whole grains are also an important part of the Mediterranean diet. Aim to eat at least three servings of whole grains per day. Examples of whole grains you can include are quinoa, barley, oats, brown rice and bulgur wheat.

Legumes

Legumes are another important part of the Mediterranean diet. Aim to eat at least two servings of legumes per day. Examples of legumes you can include are lentils, chickpeas, beans and peas.

Fish and Seafood

Fish and seafood are also part of the Mediterranean diet. Aim to eat at least two servings of fish or seafood per week. Examples of fish and seafood you can include are salmon, tuna, shrimp, mussels and oysters.

Healthy Fats

Healthy fats are also part of the Mediterranean diet. Aim to use olive oil as your primary source of fat and include other sources of healthy fats, such as nuts, seeds and avocados.

How to Start Eating the Mediterranean Diet

If you’re interested in starting the Mediterranean diet, here are some tips for how to get started:

Making Small Changes

It can be overwhelming to make big changes to your diet overnight. Instead, focus on making small changes over time. For example, start by adding one extra serving of vegetables to your meals each day. Or, switch from white bread to whole grain bread.

Stocking Your Pantry

Having the right ingredients on hand makes it easier to stick to the Mediterranean diet. Stock your pantry with items like olive oil, canned tomatoes, canned beans, whole grains, nuts, seeds and dried herbs and spices.

Meal Planning

Meal planning is also helpful for sticking to the Mediterranean diet. Take some time each week to plan out your meals for the next few days. This will help to ensure that you’re eating healthy, balanced meals throughout the week.

Recipes to Try on the Mediterranean Diet

One of the best things about the Mediterranean diet is that there are so many delicious recipes you can make. Here are some recipes to try:

Greek Salad

Ingredients:
1 head romaine lettuce, chopped
1 cucumber, diced
1 red onion, diced
1 pint cherry tomatoes, halved
½ cup kalamata olives
1 bell pepper, diced
1 cup feta cheese, crumbled

Dressing:
¼ cup olive oil
2 tablespoons red wine vinegar
1 teaspoon oregano
Salt and pepper to taste

Instructions:
1. In a large bowl, combine the lettuce, cucumber, onion, tomatoes, olives, bell pepper and feta cheese.
2. In a separate bowl, whisk together the olive oil, red wine vinegar, oregano, salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately.

Hummus

Ingredients:
1 can (15 ounces) chickpeas, drained and rinsed
3 cloves garlic
3 tablespoons tahini
3 tablespoons lemon juice
2 tablespoons olive oil
2 tablespoons water
1 teaspoon cumin
Salt and pepper to taste

Instructions:
1. In a food processor, combine the chickpeas, garlic, tahini, lemon juice, olive oil, water, cumin, salt and pepper.
2. Process until smooth.
3. Taste and adjust seasoning if needed.
4. Serve with pita chips or fresh vegetables.

Olive Oil-Poached Salmon

Ingredients:
4 (4-ounce) salmon fillets
1 tablespoon fresh thyme leaves
2 cloves garlic, minced
Zest of 1 lemon
¼ cup olive oil
Salt and pepper to taste

Instructions:
1. Preheat the oven to 375°F.
2. Place the salmon fillets in a baking dish.
3. Sprinkle the thyme leaves, garlic and lemon zest over the top of the salmon.
4. Drizzle the olive oil over the salmon.
5. Season with salt and pepper.
6. Bake for 20 minutes, or until the salmon is cooked through.
7. Serve warm.

Vegetable Lasagna

Ingredients:
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
2 bell peppers, diced
2 cups mushrooms, sliced
1 (28-ounce) can crushed tomatoes
1 teaspoon Italian seasoning
Salt and pepper to taste
12 lasagna noodles, cooked according to package instructions
1 (15-ounce) container ricotta cheese
1 (10-ounce) package frozen spinach, thawed and squeezed dry
1½ cups mozzarella cheese, shredded

Instructions:
1. Preheat the oven to 375°F.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the onion and garlic and cook for 3 minutes.
4. Add the bell peppers and mushrooms and cook for an additional 5 minutes.
5. Add the crushed tomatoes, Italian seasoning, salt and pepper and stir to combine.
6. Simmer for 10 minutes.
7. Spread ½ cup of the sauce in the bottom of a 9×13-inch baking dish.
8. Layer 4 lasagna noodles, half of the ricotta cheese, half of the spinach, half of the mozzarella cheese and half of the sauce.
9. Repeat the layers with the remaining ingredients.
10. Cover the baking dish with foil and bake for 30 minutes.
11. Uncover and bake for an additional 15 minutes.
12. Let cool for 10 minutes before serving.

Common Misconceptions About the Mediterranean Diet

Although the Mediterranean diet has become popular in recent years, there are still some misconceptions about it. Here are some of the most common ones:

It’s Too Restrictive

Many people think that the Mediterranean diet is too restrictive, but this isn’t true. There is plenty of room for variety on the Mediterranean diet. Just focus on eating a variety of healthy, minimally processed foods and you’ll be able to enjoy a wide range of dishes.

There’s No Room for Treats

Another misconception is that there is no room for treats on the Mediterranean diet. But this isn’t true either. You can still enjoy your favorite treats in moderation. Just focus on making healthier choices most of the time and you’ll be able to indulge in the occasional treat without feeling guilty.

It’s Expensive

Some people also think that the Mediterranean diet is expensive, but this isn’t necessarily true. Sure, some of the ingredients may cost a bit more than other processed foods, but if you shop smartly and buy in bulk, you can save money. Plus, the health benefits of the Mediterranean diet make it worth the extra cost.

Conclusion

The Mediterranean diet has been associated with numerous health benefits, including lower risk of heart disease, diabetes and certain types of cancer. It is based on the traditional eating habits of countries bordering the Mediterranean Sea and consists of vegetables and fruits, whole grains, legumes, fish and seafood, and healthy fats. To start eating the Mediterranean diet, focus on making small changes, stocking your pantry with the right ingredients and meal planning. There are also plenty of delicious recipes to try, such as Greek salad, hummus, olive oil-poached salmon and vegetable lasagna. Don’t let common misconceptions about the Mediterranean diet discourage you from trying it. With dedication and persistence, you can reap the numerous health benefits of the Mediterranean diet.