The Mediterranean Diet Scrutinized

Mediterranean Diet .According to Swedish scientists the chance is increased to a longer and healthier life by 20% if you follow the mediterranean diet. These are results of a study which lasted 40 years.

We come to the diet since some time regularly on the internet at, but it's not always clear what this exactly entails and what benefits has the diet.

Research Behind Mediterranean Diet


The research that I'm talking about, was conducted by the Swedish University of Gothenburg. They studied over a period of more than 40 years the effects of the Mediterranean diet on our health. During this period, many thousands of patients were studied and followed, the majority of which is 60 years of age or older / wash.
This study clearly showed that the older people who adhere to the Mediterranean diet, healthy and above average 20% longer life.

That's a gain of 2 years compared to older people who do not know this diet. Here we can conclude that it is never too late to switch to the other diet. The moment you start it, even though that in old age, the positive effects will soon notice his.
That of course should also be said that the younger you start with, the more profit in life you can possibly expect.

And then the Mediterranean diet itself
The origin of this diet is naturally in the Mediterranean region, which is evident from the name. Think of countries like Portugal, southern France, Greece, Italy ,Algeria and Spain. All countries where it lives on a slightly different ebb than what we are used to in the Usa or UK.

The cuisine of this area varies greatly. Every country and every region has its own dishes and ingredients, which must be noted that there are generally used products that are locally grown and so are a short distance within reach. This is contrary to what our supermarkets often offer us!

But a few things you can find it everywhere: freshness and quality. That's one of the most important things to keep in mind if you want to eat healthy.

It is also used a lot of oil and it is invariably one or more glasses of red wine drunk during the meal, along with a few glasses of water. Another similarity is the fact that the meal usually consists essentially of plant nutrients.

In a nutshell, the Mediterranean diet includes the following commodities:

meat

All meats are allowed, as long as it is lean meats. However, the emphasis on lean fish such as shellfish and crustaceans, shrimp, trout, sardines, tuna and salmon.

vegetables

In any case, fresh and in many cases even raw. Namely raw vegetables contain the highest nutrient value, which is lost in cooking part. Steaming is a better alternative, but just raw remains the best.

Think of legumes such as lentils and chickpeas, onions, tomatoes, garlic, artichokes, courgettes and aborigines.

Spices

The Mediterranean cuisine is well-known for its delicious spices. Use bay leaves, thyme, saffron, basil and / or parsley.

Pasta

The classical foundation of Mediterranean cuisine is of course rice, noodles and other pasta. Please make sure that you take the whole wheat version. Doing so, one just before writing any further than the diet.

Dessert

For dessert, cheese is often eaten with fresh fruit afterwards. Here, too, the emphasis is on fresh!

Drink

Invariably, the meal washed down "with one or two glasses of wine. It is well known that this has a positive effect on health, particularly in the fight against cardiovascular disease. However, it is at the table, next to the wine, too much water to drink. This is firstly to rinse the mouth, but also to eliminate the moisture-drifting effect of the wine.

Oil

Of course there is a lot of olive oil used in Mediterranean cuisine. Olive oil is in most countries around the Mediterranean a local product. Of course, the extra virgin quality is used.

Snacks

A handful of nuts as a snack is a very good idea. Nuts are very good for health and contain many nutrients.

Mediterranean diet versus Mediterranean Lifestyle

The researchers match the topic only very briefly, but I want you out of here just as clearly point. The diet may be good for your health, if you look at the overall health of the people living in the aforementioned countries, but not only has to do with the food.

This has quite clearly also with a certain lifestyle, a lifestyle that is a very different pace in the Southern countries than what we are used to in the Netherlands. In the Netherlands we have the whole day to all, and we almost continuously stressed. In the southern countries is clearly different.

That one takes the time for a siesta, all the work is not done at a breakneck pace and at 12 o'clock we take the time to eat.

This results directly in a much lower stress level. And it is this stress which can cause many health problems.

The food, both at lunchtime and in the evening, is eaten quietly. Eating together is in the southern countries, a break, a moment of being together with the family. You're also quickly a couple of hours at the table. Okay, by Dutch standards is a bit extreme, but on the other hand, it is food for the TV with a plate of stew on your knees do not really conducive to the peace, digestion and the family feeling.

This is not to say that you direct your life but to have to throw, or need to move. What I will say is that a great bearing all that crazy is not so now and then. With quiet food, adequate rest, and less stress you have already won a lot!

The health benefits of mediterranean diet

At a recent conference, scientists have agreed with each other about the positive effects of the Mediterranean diet for health. This is also done in response to the previously mentioned study. These scientists have examined all the evidence together, which establishes a positive relationship between the Mediterranean diet and human health.

It was clearly raised the outlook on role of fats in a diet is significantly changing. It does not always alone but low in fat. And some fats actually help if you want to lose weight for example, and other fats are just desperately needed to keep the body functioning optimally.

Also in this conference examines how the Mediterranean diet, as it is eaten in the Southern countries, can be adapted to a similar diet that is also suitable for other countries than Mediterranean countries.

The scientists came to the following, scientifically substantiated, conclusions:

Antioxidants

The diet has a variety of antioxidants that come from the vegetable, fruit, wine, olive oil, legumes and whole grains. Think Vitamin E & C, Carotenoids and a substantial number of polyphenolic compounds. These all play a major role in the fight against cardiovascular disease, aging and cancer.

Obesity

Despite the decidedly Mediterranean diet is not a low-fat diet, it still contributes to the prevention of obesity by the variety and palatability of the diet. It must of course be said that the number of calories, of course, must remain a little under control.

Diabetes

To the lipid profile, glucose and cholesterol levels in the blood to get a healthy level and to hold, in general, should have a carbohydrate-rich diet are used in combination with mono-unsaturated vegetable fatty acids. The Mediterranean diet meets all these conditions.

Breast cancer

Hert risk of breast cancer can be significantly lower in the use of a diet based on olive oil and monounsaturated fatty acids.

Bowel cancer

The risk of cancer is reduced by consuming olive oil, fish oil, antioxidants and phytosterols. These are all part of the Mediterranean Diet.

Conclusions and recommendations

How nice it would be, you now have absolutely no right to take the suitcases to move to southern France. The Mediterranean diet is fine to follow in the Netherlands, perhaps with a little adjustment here and there. The previously described basic principles of the diet you can apply yourself. Dare herein also vary and adapt to your own taste.

But be aware that not eating only makes the big difference in the southern countries. It is also the lifestyle as a major positive effect on health: What less stress and everything as a lower gear.