Mediterranean
Lower BP, blood sugar, lipids and insulin resistance with this anti-inflammatory diet
Recommended For
Alzheimer's, reduce risk, Arthritis, prevent, treat, Asthma, prevent, treat, Brain health, Diabetes, T2, prevention, Heart disease, prevent, treat, Life expectancy, longer, Mobility, impaired, Muscle weakness, prevent, treat, Parkinson's, prevent, treat, Premature death, prevent, treat, Stroke , Weight loss.
Diet Goals
Whole, minimally processed foods
- Limit saturated fats from dairy, red meat
- Healthy fats like olive oil, nuts, seeds
- Seafood, fish twice a week
With the Mediterranean diet, you don't give up foods, you just switch to a healthier version of them like unsaturated fats instead of saturated.
Food Recommendations
Foods to Eat
Plant based proteins: Tofu, tempeh, edamame, quinoa, nuts
Olive oil: Extra virgin olive oil contains more antioxidants, vitamins
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Beans, Legumes: Lentils, soy, black beans, peas, chickpeas
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Foods to Avoid
Processed oils: Soybean, corn, vegetable, canola, safflower
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Processed meats: Sausage, hot dogs, jerky, deli meat, bacon
Diet Rules
Additional Information
Research
Studies suggest the Mediterranean diet improved heart disease risk factors: Blood sugar, BP, cholesterol, C-Reactive Protein (inflammation marker).
Mediterranean diet found to improve fasting blood sugar and A1c levels in T2 Diabetes more than low fat diets.
People on a Mediterranean diet had higher levels of good bacteria in their gut microbiome, than those who ate a traditional Western diet.
Caveats
Caution with mercury levels when increasing seafood consumption; choose low-mercury options.
Plant sources of iron not absorbed like meat sources; add vitamin C foods to enhance.
Low calcium from less dairy; choose plant based calcium foods (soy milk, tofu, sunflower & chia seeds, dried figs).
Can have weight gain from oils, nuts; typically from eating more than recommended amt; watch serving size.
References
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