Lessons from the Mediterranean Diet

Summary

The Mediterranean Diet has gained popularity as one of the most heart-healthy diets. Based on the traditional cuisines of Mediterranean countries like Greece, Spain and Italy, the Mediterranean diet consists of whole grains, a variety of fruits and vegetables, heart-healthy fats, lean proteins and lots of beneficial herbs and spices. Processed foods are avoided. They tend to be high in salt, trans fats and added sugar. A Mediterranean diet gives us the desirable balance of carbohydrates, protein, healthy fats, fibre, vitamins and essential micronutrients. It also encourages eating local and seasonal. This is a good strategy for optimal health, as well as a sustainable measure to lower your carbon footprint. Eating mindfully is also an important part of the Mediterranean diet.

What is the Mediterranean Diet?

The Mediterranean Diet is based on the traditional foods eaten in the countries bordering the Mediterranean Sea. Considered to be one of the healthiest diets in the world, the Mediterranean Diet is derived from Greek, Italian and Spanish cuisines. Research has suggested that people in these countries have lower risk of cardiac diseases, diabetes and other chronic diseases. The Mediterranean diet has gained popularity in recent years all over the world. It helps people lose weight in a healthy way.

The Mediterranean diet doesn’t follow a rigid or restrictive format. It is a set of guidelines that have been shown to be beneficial to person’s health. The Mediterranean diet is a lifestyle – rooted in seasonal produce, variety, sharing and mindful consumption. Overall the diet is high in plant-based foods, includes healthy fats like olive oil and minimises processed foods. In this article we will look at some broad lessons we can learn from the Mediterranean Diet and how it can be applied in the Indian context.

Embracing Unprocessed Foods

The Mediterranean diet is rich in whole foods. This includes a range of vegetables, fruits, nuts, legumes, whole grains, fresh seafood, eggs and lean poultry. There is an emphasis on the freshness of the produce and eating seasonal foods. It is recommended that you consume whole wheat bread, brown rice, oats and corn. In the Indian context, we should include millets as well. Whole grains provide our bodies with carbohydrates that digest slowly. This ensures that we get a steadier supply of energy from the carbohydrates, and do not cause huge spikes in blood sugar levels. This also means we stay full for longer and do not get hungry soon after eating. Whole grains are also packed with fibre. Our bodies need this fibre to keep our bowel movements regular, and avoid constipation and diarrhoea.

Dieticians suggest avoiding processed and packaged snacks. These are highly refined, and contain an excess of sugar and salt. Foods made of maida are also preferably avoided. Avoid trans fats and fatty fried foods on a regular basis.

Healthy Fats are your Friend

Fat has a bad reputation, but it is essential for many vital functions in the body, including the absorption of fat-soluble vitamins, building cell walls and nerve sheaths, muscle movement, blood clotting, and preventing inflammation. However, some fats are better than others. Unsaturated fats, which are generally liquid at room temperature and come from vegetables, nuts, and seeds, are desirable. Olive oil, avocados, nuts, and nut butters are good sources of healthy fats. It is recommended to consume these fats without heating them above their smoking point to avoid making them unhealthy. Animal fats should be avoided, with the exception of Omega-3 fatty acids found in fatty fish like salmon and mackerel.

Flavour your Food with Herbs and Spices

The Mediterranean diet is generally low on salt. The sodium in salt can raise your blood pressure and increases your risk of heart attack and stroke. Instead of salt, the Mediterranean diet favours flavouring your food with a variety of herb and spices. Garlic, cumin, basil, mint, oregano, cinnamon and pepper are common flavourings used in Mediterranean cooking. In India, we also have spices like clove, turmeric, ginger, chilly and coriander. Each of these herbs and spices also have their own unique healing properties, in addition to their unique and interesting flavour. Garlic improves digestion, fights inflammation and boost immunity. Herbs are rich in antioxidants and have anti-ageing properties.

Eat the Rainbow

The Mediterranean region is lucky to have a hospitable climate that is conducive to growing a variety of fresh fruits and vegetables throughout the year. So is the Indian subcontinent. We have a wide range of seasonal fruits and vegetables available to us. The Mediterranean diet recommends eating fruits and vegetables of different colours every day. Plants have different pigments or phytonutrients which give them their colour. Different coloured plants have higher levels of specific nutrients. For example, red produce has the dominant phytonutrient lycopene, from the vitamin A family. Lycopene is an anti-inflammatory, antioxidant and reduces the effects of sun-damage on the skin. Eating vegetables and fruits of all colours will give you better chances of getting all the benefits of different nutrients.

Lean Protein is Key

Protein is the building block of all the cells in the body. It is essential for the formation of new tissues and for the repair of damaged cells. Lean protein sources are great because they do not have unhealthy fats associated with them. They help you build muscle faster and improve heart health. Chicken, turkey and fish are good animal sources of lean protein. Fish and other seafood are packed with protein and healthy omega-3 fatty acids as well. Omega-3 fatty acids are essential for brain health and reduce inflammation. Legumes, soy, whey, yoghurt and cheese are plant-based sources of lean protein that you can include in your diet. Red meat has protein but is also high in saturated fats, so it is best to avoid mutton, pork and beef on a daily basis. Eating red meat once or twice a week is okay.

Everything in Moderation

The most important lesson we can take from the Mediterranean diet is that everything is good in moderation. Being very rigid about your diet and eliminating foods you love can be counter-productive. You are more likely to have intense cravings and go on a binge. Instead, the Mediterranean diet includes cheese, desserts and even alcohol – but in moderation. It is a well-rounded approach to health, which is what makes it sustainable in the long run. Rather than a big portion of cake after dinner, try to eat a smaller piece. According to dieticians, instead of eating huge portions of Mac and cheese for dinner, opt for a smaller portion and add a side salad to it for some fiber and vitamins.

Eat Local, Be Sustainable

The Mediterranean diet adapts to regional, local produce. It is not rigid and changes with the seasons. This has many benefits. Eating seasonally makes sure that the food you eat was harvested recently, and retains maximum freshness and flavour. Seasonal produce adds great variety to your diet. Studies have shown that this variety promotes overall health, and give you antioxidants that help reduce your risk of cancer. Seasonal produce can also help your body adapt to changing weather. For example, watermelon helps keep you cool and hydrated in the summer. Local produce doesn’t have to travel long distances. This reduces its carbon footprint. During travel, produce tends to lose much of its nutritional value as well.

Eat Mindfully

Mindful eating is one of the cornerstone philosophies of the Mediterranean diet. Eating mindfully means that you pay attention to how your body feels when you eat different foods and tune in to your hunger cues. Mediterranean cultures emphasise eating together at the dinner table. Promoting a sense of community is important to them. They avoid eating mindlessly in front of the TV, which actually makes you eat more even after you are full. This leads to bloating and discomfort. Eating at the dinner table with family and friends is a relaxing ritual. Often, preparing the meals together is also a family activity. This keeps you aware of what you are using to fuel your body. Children in such families grow up with an understanding of nutrition and an appreciation for good food. They also tend to be more adventurous eaters.

Embrace a healthier lifestyle with the Mediterranean Diet, tailored to suit Indian dietary habits. For comprehensive nutrition advice and diet planning, consult our expert dieticians at Kauvery Hospital. With branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy, our focus is your holistic wellbeing.

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai (Alwarpet & Vadapalani), Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.

Chennai Alwarpet – 044 4000 6000 •  Chennai Vadapalani – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801