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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Brody, B. (2018). Could a Mediterranean Diet Prevent Osteoporosis? What a New Study Shows. CreakyJoints. https://creakyjoints.org/diet-exercise/mediterranean-diet-osteoporosis/
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