Why Is The Mediterranean Diet Easy To Stick To
There are a number of reasons why the Mediterranean diet is simple and non-demanding. First off, you do not have to starve. The Mediterranean diet plans are balanced and include all the essential nutrients needed for the proper functioning of your body. There are a couple of insignificant restrictions on the foods you may eat. You may eat as many times a day as you want. Moreover, you are allowed to have nuts, seeds, and berries as your snacks in-between meals . Practically, you can eat whenever you want during the day and benefit from it.
Another reason why following the Mediterranean meal plan is not hard is that it does not require you to count calories . Your main task on the diet is to cut down on unhealthy foods. Practically, you need to substitute products high in unhealthy fats and sugar with healthier ones. Thus, you will naturally reduce your calorie intake.
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Sample Mediterranean Diet Grocery List
- FRESH VEGETABLES: Artichokes, bell peppers, broccoli, cucumbers, eggplant, fennel, green beans, leafy greens , leeks, mushrooms, potatoes, radishes, sweet potatoes, red onions, and zucchini.
- FRESH FRUIT: Apples, apricots, avocadoes, cherries, dates, figs, grapefruit, grapes, melon, nectarines, oranges, peaches, pears, pomegranates, strawberries, tangerines, and tomatoes.
- HERBS & SPICES: Anise, basil, cloves, cumin, fennel seed, garlic, lavender, marjoram, mint, oregano, parsley, pepper, rosemary, sage, sumac, tarragon, and thyme.
- GRAINS : Barley, buckwheat *, bulgur, corn * , farro, millet *, oats*, white and brown rice *
- BEANS & LEGUMES: Chickpeas , fava beans, lentils, split peas, white beans
- NUTS & SEEDS: Almonds, cashews, hazelnuts, pinenuts, pistachios, sesame seeds, and walnuts.
- HEALTHY FATS: Extra virgin olive oil & olives
- DAIRY: Feta cheese, fresh mozzarella, Greek yogurt, halloumi, manchego cheese, Parmigiana-Reggiano, and ricotta cheese.
- EGGS, MEAT, POULTRY, & SEAFOOD: Eggs, tinned & fresh fish , shellfish , lamb, and lean chicken breast.
What Are The Principles Of The Mediterranean Diet
The Mediterranean diet is an eating plan inspired by the traditional eating habits of people living in countries surrounding the Mediterranean Sea.
The typical Mediterranean diet includes a high intake of vegetables, fruits, legumes, and whole grains moderate amounts of fish and poultry occasional dairy products limited red meat, processed meats, and sweets and regular but moderate amounts of wine . Many variations exist within the basic principles outlined above.
The Mediterranean diet pyramid offers guidelines for daily meal choices and includes the following food items:
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What Are The Major Principles Of The Mediterranean Diet
The Mediterranean Diet is a commonly recommended diet that is based on the eating pattern of people in the Mediterranean region. It suggests the high intake of vegetables, fruits, whole grains, legumes, healthy fats, and water a moderate consumption of seafood, poultry, and dairy and a low intake of sweets and processed or red meat. The Med. Diet is associated with many positive health benefits. For patients with celiac disease, the Med Diet can help provide important nutrients that a typical gluten-free diet may lackwithout the significant risk of undesired weight gain that can lead to overweight or obesity.1,2 And the diet can easily be made gluten-free.
How To Substitute Gluten Wisely
Products high in gluten are not harmful to most people and have a number of nutrients essential for your body. For example, whole wheat is a valuable source of dietary fiber, which facilitates digestion, decreases cholesterol levels, and regulates blood sugar . You cannot just remove fiber from your meal plan because it is necessary for your body. Hence, you can substitute wheat with quinoa and brown rice, which are naturally gluten-free .
When choosing bread, you should consider that breads made of gluten free flours might be deficient in certain nutrients and vitamins. This can affect your wellbeing, especially if you are a pregnant woman. Fortified breads contain folic acid, which prevents birth effects. The solution is to add gluten free multivitamin-multimineral supplements, which will help you avoid B vitamin and other deficiencies .
Cross-contamination is another thing you should pay attention to if you want to go gluten free. Therefore, before buying a product, you should learn about its source. It can happen that even the items inherently gluten-free could have been grown together with gluten crops, or processed on the same equipment, resulting in cross-contamination. This is particularly common with oats. The FDA has specific requirements as far as what food products can be labeled gluten-free . Consequently, you should always carefully check the labeling and origin of the foods you buy, and choose brands you trust.
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Is That Diet Gluten
Keto, Paleo, Whole30, Mediterranean there are so many diets out there that claim to be healthier or help you lose weight. Changing what you eat can potentially improve or optimize your health, but specific restricted diets can also be unbalanced and unhealthy.
Weve looked at four popular diets that limit specific foods and promote others to determine how they fit in with a gluten-free diet. This information is in no way promoting any particular diet and is for educational purposes only.
Unless there is a medical/health reason for following a highly restrictive diet, such as with celiac disease or gluten sensitivity, diets which eliminate or restrict whole food groups are likely to be missing key nutrients. They may also be nutritionally unbalanced and are generally not sustainable for long-term health. Diet changes should never be undertaken without the guidance of a healthcare provider or registered dietitian nutritionist.
Bread On The Mediterranean Diet Summary
Bread is one of the best food sources that you can look at when it comes to the Mediterranean diet. Many people like to have it as part of their diets, but you can add it to the Mediterranean diet when done in moderation. Let us know in the comment section if you like bread and what your favorite bread type is.
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How Does The Mediterranean Diet Differ For Those On A Gluten
Those on a gluten-free diet, such as those with celiac disease, will only need to make some minor modifications to maintain their dietary needs. The most significant change is substituting gluten-free whole grains for any gluten-containing grains, such as whole wheat, typically included in the Med. Diet16. Some suitable gluten-free whole grain substitutes can be found below.
- AVOID Gluten-Containing Whole Grains
- CHOOSE Some Gluten-Free Whole Grains, Nut Flours
- Whole Grain Cornmeal
- Nut flours
- Make sure that all gluten-free grain and flour substitutes are labeled gluten-free. Remember to check other foods you eat while on the Med. Diet, such as nuts, seeds, and spices for gluten. Contact the manufacturer when necessary to ensure that they are gluten-free.
- Remember to make these dietary changes slowly and start with small steps. It is important to add fiber slowly, and increase water intake with added fiber, to help the gut adjust to these changes in diet.
- Iron deficient anemia is common in celiac disease. Since iron can be challenging to obtain from the Med. Diet, women, in particular, should pay close attention to choosing iron-rich foods, such as lentils, spinach, almonds, lean red meat and dark meat poultry.
- Visit with a registered dietitian skilled in celiac disease/gluten-free diet to ensure that you are getting all of your vitamins and minerals, in particular, calcium, vitamin D, iron, B vitamins, and zinc.
What Foods Are Not Allowed On A Mediterranean Diet
As I mentioned above, one of the things I love the most about the Mediterranean diet is the emphasis on what foods to add to your diet. And while Im not a fan of forbidding foods outright, to reap the best long term health benefits of the Mediterranean cuisine & these Mediterranean diet recipes, its best to minimize the following foods:
- Highly processed foods.
- Refined & highly processed grains.
- Lots of sweets & foods high in added sugars.
- Red meat & processed meats
- Trans fats & chemically refined vegetable oils.
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How To Make Mediterranean Baked Feta
First, add cherry tomatoes, olives, sliced onion, garlic, and parsley together in a bowl. Mix everything in olive oil, lemon juice, salt, and pepper.
Transfer to a rectangular baking dish in a single layer. Place sprigs of fresh thyme on top of the mixture.
Slice a block of feta cheese into three large rectangles. Place the feta cheese slices on top of the tomato and olive mix. Drizzle a little olive oil over everything.
Bake in the oven. Once the dish is removed from the oven, drizzle with honey and sprinkle on more fresh parsley. Serve warm with toasted bread or pita chips.
Alcohol Beverages On The Mediterranean Diet
It is not recommended to drink alcohol on the Mediterranean diet, but wine is the exception. Drinking wine in moderation may positively contribute to heart health. In particular, red wine is more preferred than other types. However, if you do not currently drink alcohol, it is not recommended to start or to increase your alcohol intake. You can still achieve all the health benefits of a Mediterranean diet without the red wine.
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The Downsides Of An In
Most of us know that the keto diet regimen is a sustainable as well as healthy way of consuming. What regarding when youre not able to prepare your very own food?
In-house keto diet plans may look like the perfect option, yet you must recognize their drawbacks. It takes a whole lot of time to prepare keto meals for on your own. Since you need to track all your macros and calories without any help, it likewise takes a great deal of technique and also understanding. Gluten Free Mediterranean Diet Plan
Some individuals locate it simpler to comply with a ketogenic diet plan with some supervision. Because the diet can be testing to preserve on your very own, this is.
An in-house ketogenic diet strategy might have negative aspects when it concerns cost. This is since you would certainly require to have a personnel readily available all the time to give you with keto food and check your progression. You additionally could not have the versatility in selecting the foods you eat for this type of diet plan, which can sometimes prevent people from following through with it.
A Keto diet regimen can be a reliable way of dropping weight. It is not the finest alternative for every person. Expect you are taking medication or have any type of problem that requires you to maintain a controlled diet regimen. Because case, a keto diet plan might not be the very best alternative for you.
The Mediterranean Diet Functional Foods And Grains
Some foods such as phytochemicals, sulfur-containing compounds, carotenoids, monoterpenes, phytosterols, and different polyphenols. Today they classify as nutraceuticals, the hybrid concept that mixes pharmaceuticals and nutrients . Functional foods are those foods containing specific nutraceuticals, which enhance health or reduce the chance of disease when regularly eaten. Vegetables are relevant components of the Mediterranean diet, rich in flavonoids and phytosterols. Fruits are good sources of terpenes, flavonoids, minerals, and vitamins, which protect against oxidative stress. Extra virgin olive oil has high concentrations of monosaturated fatty acid and phytochemicals. Recent studies show that olive oil plays a role in bone mineralization, reducing the risk of osteoporosis. Herbs, spices, onions, and garlic, which are widely used in the Mediterranean diet as condiments, contain flavonoids. Whole grains provide dietary fiber, antioxidants, resistant starch, phytoestrogens, and essential micro-nutrients. In the grain-refining process, most of the bran and some of the germ is removed, resulting in loss of dietary fiber and some vitamins, minerals, lignans, phytoestrogens, phenolic compounds, and phytic acid .
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You Can Still Eat Carbsjust Ditch The Gluten
Carbohydrate-rich foods, including vegetables, fruit, beans/legumes, whole grains, and nuts, are nourishing sources of vitamins, minerals, antioxidants, and fiber. Not only do these foods provide a source of energy, they’re also rich in microbiome friendly fiber to help support healthy digestion and overall health, says EA Stewart, MBA, RD, CLT. Which is why carbohydrates are an important part of the Mediterranean diet.
So if you cant have gluten, simply nix the whole grains contain gluten and look for gluten-free grains instead. There are many nourishing gluten free whole grains pseudo grains that can be enjoyed on a Mediterranean diet. Some of my favorites include sorghum, buckwheat, teff, oats, corn, and rice, says Stewart. While not all are “traditional” grains of the Mediterranean region, these gluten-free whole grains can be substituted easilyand provide a similar nutritional profile as their gluten-containing counterparts.
Want to learn even more about the Mediterranean diet? Check out this episode of You Versus Food:
+ Best Mediterranean Diet Recipes
Are you looking for healthy Mediterranean diet recipes? Look no further! These gluten-free recipes are a delicious place to start!
The Mediterranean diet is one of the healthiest in the world. Its based on whole, unprocessed foods and includes plenty of fruits and vegetables, lean protein, healthy fats, and whole grains. If youre following a gluten-free diet, youll be happy to know that many Mediterranean recipes are also gluten-free.
Lets look at what the Mediterranean Diet is all about. Then Ill share my favorite gluten-free Mediterranean diet-inspired healthy recipes with you. Happy cooking!
Photo credit: Brooke Lark at Unsplash
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Bean Burgers With Garlic And Sage
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This program is a way of life, one which I have adopted successfully, and more importantly one which I have sustained for over one year now. My weight remains steady at 160 pounds . My energy levels rival that of someone 20 years younger than me , enabling me to exercise in any way that I desire, from lifting weights to intense cardio sessions. Michael Little
After completing my 10-week program, I had a regularly-scheduled appointment with my doctor. Because my cholesterol has always been above the normal range I requested that she test it again this year. Im happy to report that my total cholesterol dropped to 169, which is in the normal range, and all my other numbers improved as well. Claire C.
Foods of Crete Cookbook
“The scientifically acclaimed Mediterranean Diet is presented at its best here, with the liberal use of olive oil and plenty of vegetable and fish dishes in addition to mezedes , meat dishes, desserts, and pretty much every Cretan dish you can think of.” – Mary