Many research articles in the medical literature have referenced the Mediterranean diet, which is popular among people. But there are many misconceptions in the medical industry and the Mediterranean diet is no exemption.
The Mediterranean Diet is highly favored by dietitians due to its amazing health benefits. Its increasing popularity has, however, given rise to far too many myths that can prevent you from enjoying its wonderful health advantages. Let us now dispel the most prevalent myths surrounding the Mediterranean diet and differentiate fact from fiction.
Myths: The Mediterranean diet is a low-calorie, low-fat diet plan.
Fact: Despite the Mediterranean diet is actually thought to be very rich in calories and fat, its main focus is on avoiding trans and saturated fats and getting a big share of calories from healthy fats like olive oil, almonds, and fatty fish. There’s usually no need to count calories exactly if you stick to the plan and pay attention to portion sizes.
Myths: The Mediterranean diet is costly and challenging to follow
Fact: Despite what the general public believes, following a Mediterranean diet doesn’t have to be extremely expensive or difficult. It focuses on items that are in season, easily accessible in the area, and often reasonably priced. You can enjoy the benefits of this diet without spending a lot of money or time in the kitchen by prioritizing natural foods and using basic cooking methods.
Myths: The Mediterranean diet contain lots of pasta
Fact: Don’t worry, eating pasta alone won’t make you fat and a Mediterranean diet plate contains more than just pasta. In fact, it’s a range of grains, including whole wheat bread, barley rusks, potatoes, rice, and of course, pasta.
To be precise, vegetables and other small foods make up 60% of the traditional Greek diet, with carbs accounting for the remaining 40%. What is certain, is that they often cook their pasta in olive oil or served it with tomato sauce rather than the usual American sauces, which were made with butter and cream.
Myth: The Mediterranean diet focus only on food.
Fact: Though food plays a major role in the diet, the Mediterranean Diet also emphasizes a certain way of living. Eating in a social, comfortable setting with others may be just as beneficial to your health as what is on your plate.
Myth: You have to give up alcohol entirely if you follow the Mediterranean diet
Fact: The Mediterranean diet permits a modest amount of alcohol, on average it is one drink for women and two for men per day. Red wine, which is high in compounds called polyphenols that are linked to health benefits, is suggested even if there are no strict rules regarding alcohol consumption.
Myth: The Mediterranean diet is regarded as a plant-based diet
Fact: The core of the Mediterranean diet consists of whole grains, legumes (beans and lentils), nuts, seeds, and vegetables. The diet suggests minimizing red meat intake even though it isn’t strictly vegetarian (eating seafood a few times a week is suggested).
Myth: All that matters to the Mediterranean Diet is olive oil
Fact: Although the Mediterranean Diet revolves around olive oil, it is not the only component. Many plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, are given prominence in the Mediterranean Diet. These foods add to the general health advantages of the Mediterranean diet by offering an abundance of essential nutrients.
Myth: The Mediterranean Diet mostly contains nuts
Fact: Online experts would have you believe that you should consume nuts every day as they are staple food in the Mediterranean diet. The truth is that the Cretans do not regard them with the respect that most blog articles claim.
The Greeks consume walnuts just during the season, not all year round. It’s true that the Greeks used nuts, mostly walnuts and almonds to make delicious pastries and in some sauces, such as skordalia, or garlic sauce, but it’s not accurate that they ate nuts every day. Nuts having high nutritional value is the only thing that is true about nuts in the Mediterranean diet.
Myth: Meat and dairy products are off limits for anyone following the Mediterranean diet
Fact: Although plant-based meals are the main focus of the Mediterranean diet, animal products are not completely excluded. A healthy Mediterranean diet might include moderate consumption of lean meats, poultry, fish, and dairy items like cheese and yogurt.
Myth: Mediterranean diet foods don’t taste good
Fact: This is a biased opinion that is so far from the truth. The Mediterranean diet’s use of herbs and spices alone is more than sufficient to pique your appetite. In fact, it’s like taking a rocket to the moon and back! Za’atar spice, baharat, sumac, herbes de provence, or adiveh from the Mediterranean diet are the best of the best when it comes to international culinary displays.
Myth: You don’t age better when you follow a Mediterranean diet
Fact: A balanced diet, such as the Mediterranean diet, helps prevent mental illness and lower your risk of developing chronic illnesses including Type 2 diabetes, renal disease, and even cancer. This is supported by research. Women who ate a Mediterranean diet had a 46% higher chance of aging healthily than those who didn’t.
Myth: The Mediterranean diet is just a short-term fad diet
Fact: The Mediterranean diet is not a passing fad or a quick fix. It is an eating approach that is long-term, sustainable, and supportive of general health and wellbeing. The Mediterranean lifestyle includes all of the essential elements of a healthy lifestyle. It includes physical activity, stress reduction, social interaction, and food choices.
Myth: The Mediterranean diet has little impact on heart disease and stroke
Fact: It’s a fact that heart disease and stroke, the two biggest causes of mortality in many countries, could be avoided with a Mediterranean diet. This is because of the Mediterranean diet plan’s high omega-3 fatty acid content, which reduces triglyceride levels and maintains heart health. A diet high in good fats also keeps the body from accumulating excess cholesterol and stops build-up of plaque in arteries.
Myth: The Mediterranean diet is limited to fewer cuisines
Fact: The Mediterranean Diet, more of an eating plan, is adaptive, flexible, and compatible with the majority of cuisines from other cultures. Plant-based meals, healthy fats, and mindful eating are some of the diet’s guiding principles that can be used to a variety of culinary customs. Hence, whether you like Mexican, Asian, Mediterranean, or other cuisines, the key is to adapt your favorite recipes to adhere to the basic principles.
Final thoughts
The Mediterranean diet is a way of life centered on delicious food and a lifestyle approach to eating. You now understand some advantages of the Mediterranean diet as this article has debunked many misconceptions and shared the truth. For an integrated approach to health, including everything from heart health to mental clarity you can try a Mediterranean diet.
FAQs
Does science support the Mediterranean diet?
The Mediterranean diet has a proven track record of reducing mortality rates overall and the risk of cardiovascular diseases.
Is there any official Mediterranean diet?
While there is no one perfect Mediterranean diet, general recommendations advocate for an emphasis on wholesome plant foods along with a moderate consumption of dairy and seafood. Processed meats and candies which are highly processed foods are not generally recommended in the Mediterranean diet.
Which nations follow a Mediterranean diet?
The traditional food habits of the Mediterranean-region countries like Greece, Italy, Spain, Morocco, Egypt, and Lebanon are referred to as the diet. The main components of a Mediterranean diet are seafood, whole grains, nuts & legumes, fruits, and vegetables, along with olive oil.
Is a Mediterranean diet good for gut health?
According to a study published in the European Journal of Nutrition, people who ate a Mediterranean diet had higher levels of healthy bacteria known as Lactobacillus and Bifidobacterium.
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