Do you have to attempt the Mediterranean food plan? We study the proof

Do you have to attempt the Mediterranean food plan? We study the proof

Observe: This text is for info functions solely and isn’t meant to diagnose or deal with any illness. When you’ve got well being issues, seek the advice of a licensed well being skilled in particular person.

The Mediterranean food plan has lengthy been touted as among the best.

Actually, america of America and World Report named it the perfect food plan as an entire, in comparison with 41 totally different diets.

The Mediterranean food plan has additionally been named the perfect natural food plan, the perfect food plan for a nutritious diet, the perfect food plan for diabetes and the best food plan to observe.

Some research even counsel that it may well show you how to reside longer (1, 2).

However is that this food plan the perfect food plan for you?

Right here we take a better have a look at the origins of the regime and present scientific proof to find out whether or not the Mediterranean food plan is all that it has invented.

What’s the Mediterranean Weight loss program?

The Mediterranean food plan is basically composed of vegetation and is impressed by the meals traditions of the international locations of the Mediterranean coast.

The origins of the Mediterranean Weight loss program

The Mediterranean food plan has been studied for many years, however turned standard in non-Mediterranean international locations solely within the 1990s.

It was launched for the primary time with the Seven Nations Research, a world epidemiological research began in 1958 and nonetheless energetic at present.

The research, led by Dr. Ancel Keys, established a hyperlink between conventional Mediterranean diets (and particularly diets containing giant quantities of olive oil) and decreased danger coronary coronary heart illness (Three, four).

In 1975, Keys and his spouse revealed their findings on conventional Mediterranean diets and coronary heart well being. Dr. Keys remained an advocate for Mediterranean meals and an energetic researcher for a lot of his life. He died simply earlier than his 101st birthday.

The Mediterranean food plan as we all know it at present isn’t essentially the identical as the normal food plan described by Dr. Keys. Certainly, many cultural traditions affect the delicacies in every of the 18 international locations bordering the Mediterranean Sea.

As such, the latest and hottest model of the Mediterranean food plan – revealed by Walter Willett of Harvard College and Greg Drescher of the Oldways Preservation and Alternate Belief – may not embrace any new concepts. primary components in some Mediterranean cultures.

The present model additionally comprises components that technically wouldn’t be a part of a standard Mediterranean food plan. Examples embrace avocados and quinoa, that are believed to be each from South America (5).

This isn’t to say that the fashionable model is unhealthy, however these refined variations can have well being penalties totally different from these noticed within the research of the seven international locations.

The Mediterranean pyramid of the food plan

At present's Mediterranean food plan nonetheless encourages important consumption of plant-based meals.

Fruits, greens, complete grains, legumes, further virgin olive oil, beans, nuts, seeds, herbs and spices are eaten at most meals .

The primary animal proteins come from fish and seafood, which needs to be consumed no less than twice per week. A portion of poultry, cheese, egg or yogurt is allowed day by day, whereas meats and desserts ought to solely be eaten sometimes.

Crimson wine is the favourite alcoholic beverage within the Mediterranean food plan. Males are allowed to eat as much as 10 ozof alcohol a day, whereas girls are allowed to drink 5 oz (150 ml) a day. All alcoholic drinks needs to be consumed with meals (6).

It ought to keep away from fried meals, processed meats, sugary drinks, refined grains and different typical meals of a food plan within the West.

You could discover an additional degree on the backside of the pyramid of the Mediterranean food plan. This exercise is devoted to bodily exercise and camaraderie, necessary parts of the Mediterranean lifestyle.

The Pyramid of Mediterranean Weight loss program was created by a non-profit group referred to as Oldways Cultural Meals Traditions, in partnership with the World Well being Group and the Harvard Faculty of Public Well being.

Day by day workouts are inspired and meals needs to be shared with others as typically as attainable.

Abstract: The Mediterranean food plan, which could be very standard at present, has been tailored from the work of Dr. Ancel Keys, who has established a hyperlink between high-fat diets, particularly olive oil, and presenting a decrease danger of coronary coronary heart illness. The present Mediterranean food plan contains quite a lot of fruits, greens and cereals, in addition to fat and unsaturated fish. Alcohol, poultry, eggs and fermented dairy merchandise are allowed carefully. Day by day workouts and meals with others are additionally strongly inspired.

Fundamental vitamins of the Mediterranean Weight loss program

The Mediterranean food plan is wealthy in nutritional vitamins and minerals.

Nonetheless, it’s believed that sure important vitamins, together with antioxidants, polyphenols and unsaturated fat, play a particular position within the success of food plan. These vitamins seem like stronger when paired fairly than remoted (7).

Antioxidants

Antioxidants are pure chemical substances present in meals that assist stop cell injury. We are able to deduce many advantages of the Mediterranean food plan for well being.

Antioxidant meals (however not essentially dietary supplements) play a well-established position within the prevention and remedy of continual ailments, together with heart problems and most cancers.

Plant meals akin to fruit and veggies comprise many extra antioxidants than meals of animal origin. As a result of it contains quite a lot of plant merchandise, the Mediterranean food plan is of course wealthy in antioxidants (eight, 9).

Researchers from a big research have examined the connection between the Mediterranean food plan and antioxidants, utilizing a small subgroup of volunteers. On this evaluation, volunteers following a Mediterranean food plan had larger antioxidant exercise than these following a low-fat food plan (10).

Polyphenols

Polyphenols are chemical substances wealthy in antioxidants present in vegetation.

They’re thought to guard in opposition to heart problems, most cancers and diabetes, amongst different well being issues. The mechanisms for this should not but nicely understood.

Nonetheless, research on animals and specimens counsel that polyphenols could inhibit the manufacturing and launch of inflammatory chemical substances akin to cytokines (11).

Examples of polyphenols embrace phenolic acids, flavonoids, resveratrol and anthocyanins. Within the Mediterranean food plan, it’s present in olive oil, crimson wine, fruit and veggies (12).

Unsaturated fat

The Mediterranean food plan is wealthy in unsaturated fat which might be present in olive oil, nuts, seeds, avocados and fish.

Research counsel that unsaturated fat are more healthy for the guts than saturated fat, akin to these present in meat and dairy merchandise.

Omega-Three fatty acids can be notably helpful for decreasing irritation and decreasing coronary heart dangers.

Some research have linked average consumption of fish, an important supply of omega-Three fatty acids, with decrease blood strain and more healthy lipid profiles, no matter food plan basically.

Nonetheless, no less than two giant observational research have discovered no shut relationship between fish consumption and higher coronary heart well being. Scientific trials would assist make clear the connection between fish and cardiovascular well being (13).

Summary: The Mediterranean food plan is wealthy in nutritional vitamins and minerals due to its curiosity in meals of plant origin. Antioxidants, polyphenols and unsaturated fat can be the important vitamins answerable for illness prevention, particularly when they’re consumed collectively.

How does the Mediterranean food plan differ from different diets?

There are lots of standard diets that declare to enhance well being and promote weight reduction, so how is the Mediterranean food plan totally different?

Let's have a look at how it’s nutritionally associated to keto diets and low-fat diets.

The Mediterranean Weight loss program Towards the Keto Regime

The ketogenic food plan ("keto") has turn out to be notably trendy lately.

It normally contains about 75% of energy from fats, 20% of protein and 5% of carbohydrates. This ratio of macronutrients can put the physique right into a metabolic state referred to as ketosis, wherein the physique burns saved fats to get power as a substitute of carbohydrates.

Proponents of the keto food plan suppose that it promotes weight reduction and coronary heart and mind well being, amongst different advantages. Nonetheless, the food plan stays considerably controversial.

First, there should not sufficient research on people to assist these well being claims. Additionally it is unclear whether or not a number of the well being advantages they’ve achieved are resulting from keto food plan or weight reduction basically (14, 15).

There are additionally variations of the keto food plan which might be excessive in saturated fats and fiber, which may compromise coronary heart well being.

The Mediterranean food plan, then again, is reasonably fats and wealthy in carbohydrates. Most meals embrace complete grains, greens and / or fruits.

Fat should not strictly restricted within the Mediterranean food plan, however typically account for between 30% and 45% of energy – a lot lower than the keto food plan (6).

The Mediterranean food plan in opposition to low-fat diets

Low-fat diets have been standard for many years, each for weight reduction and for illness prevention.

The final consensus is that a low-fat food plan comprises lower than 30% of energy from fats.

They’ve lengthy been thought-about the reference within the prevention and remedy of coronary heart illness. Nonetheless, new research counsel that diets excessive in unsaturated fat could be helpful to the guts, even when greater than 30% of energy come from fats (16).

The Mediterranean food plan falls into this class. It isn’t naturally low in fats as a result of it promotes the liberal use of additional virgin olive oil, which comprises 14 grams of unsaturated fats per tablespoon (15 ml).

Because the Mediterranean food plan is much less restrictive than keto and low-fat diets, it’s a good different for individuals who admire the flexibleness and number of their food plan.

Summary: Ketogenic diets ("ketogenic") comprise about 75% of energy from fats, 20% of protein and 5% of carbohydrates. Diets containing lower than 30% fats are typically thought-about low in fats. The Mediterranean food plan has no prescribed ratio of macronutrients, though it’s normally between keto and low fats, with an consumption of about 30 to 45% of energy, principally beneath type of unsaturated fat.

About this paper PREDIMÉE …

In 2018, a significant research on the Mediterranean food plan happened.

PREDIMED (Prevención con Dieta Mediterránea) was a multi-center trial comprising greater than 7,400 Spanish volunteers thought-about to be at excessive danger for coronary heart illness.

The researchers needed to know if the Mediterranean food plan may scale back the chance of stroke, coronary heart assault or loss of life associated to the guts extra successfully than a low-fat food plan.

The outcomes of the research have been spectacular. The research has proven that the Mediterranean food plan may scale back the chance of coronary heart illness by a 3rd of individuals with danger elements.

Researchers additionally analyzed smaller teams of the PREDIMED pattern to find out whether or not the Mediterranean food plan was stopping most cancers, cognitive decline, and different well being issues.

A few of these smaller research have additionally produced outstanding outcomes. For instance, one among them discovered that the food plan was considerably higher than a low-fat food plan for preserving cognitive operate (17, 18).

That mentioned, PREDIMED was retracted in 2018 after a doctor and a statistician expressed concern that the research was not correctly randomized. In whole, greater than 20% of the research volunteers could not have been randomized in line with greatest analysis practices (19).

PREDIMED researchers revised the research in 2018, noting related outcomes, even after excluding 1,588 volunteers from the evaluation. Nonetheless, questions stay as to the validity of the brand new research (20).

So far as attainable, we’ve got excluded PREDIMED from our evaluation of the Mediterranean food plan, though a number of the research cited on this article could comprise references to PREDIMED.

However, it’s arduous to disclaim that the Mediterranean food plan is a nutritious diet as a result of it focuses on fruit and veggies, complete grains and wholesome fat. Research previous to and previous to PREDIMED affirm its worth for weight reduction and general well being.

Summary: PREDIMED was a big research of over four years that exposed that the Mediterranean food plan may scale back the chance of coronary heart illness by a 3rd. The research was withdrawn in 2018 after discovering that greater than 20% of the members had not been appropriately randomized. This will take away from the physique of analysis supporting the food plan, however that doesn’t change the truth that the food plan continues to be wholesome.

Mediterranean food plan and weight reduction

The Mediterranean food plan isn’t particularly generally known as the load loss food plan.

Nonetheless, some options of the food plan make it helpful for folks seeking to lose a number of kilos:

The food plan's concentrate on complete grains, fruit and veggies makes it naturally excessive in fiber, which might enhance satiety. Research have linked enough dietary fiber consumption to decrease physique weight (21).
The food plan is comparatively wealthy in monounsaturated fatty acids, which have been proven in small research to advertise weight reduction in overweight girls (22).
The number of meals within the food plan might help folks adhere to it extra simply in the long term. Meals adherence is a key predictor of profitable weight reduction (5, 23).

Research have proven that the Mediterranean food plan can contribute to weight reduction, or no less than to stop weight acquire. Nonetheless, the speed of loss will not be as quick with the Mediterranean food plan as with different diets.

A weight lack of four to 10 kg over 12 months is kind of typical, with the most important losses occurring in those that are probably the most adherent and have probably the most weight to lose (24, 25, 26, 27 ).

Don’t forget that the Mediterranean food plan comprises no particular suggestion relating to the share of carbohydrates. These on the lookout for extra weight reduction could discover it useful to observe a barely decrease carbohydrate model of the Mediterranean food plan.

In a research of 259 adults with diabetes who have been chubby, those that adopted a low carbohydrate Mediterranean food plan of 35% carbohydrate and 45% fats misplaced a mean of two.7 kg extra in 12 months than these assigned to a standard model of milk. food plan (25).

Don’t forget that you’ll acquire weight with any food plan for those who eat extra energy than you burn. You could discover it useful to trace your energy for a number of days for those who begin gaining weight with a Mediterranean food plan. This might help offer you an concept of ​​the place you possibly can eradicate the "hidden" energy from the food plan.

Summary: The Mediterranean food plan might help promote weight reduction, notably due to its significance for high-fiber meals and unsaturated fatty acids. Those that have hassle dropping pounds can profit from a slight discount in carbohydrate or calorie monitoring for a number of days.

Mediterranean Weight loss program and Coronary heart Well being

An estimated 22.2 million folks will die from coronary heart illness by 2030 (28).

About one third of cardiac adults will first have a syndrome referred to as metabolic syndrome.

Metabolic syndrome is a bunch of signs that will increase the chance of coronary heart illness, diabetes and loss of life, regardless of the trigger. Signs embrace:

In a overview of 50 research and almost 535,000 members, individuals who adopted a Mediterranean food plan have been 50% much less more likely to undergo from the metabolic syndrome (29).

Furthermore, it’s thought that the Mediterranean food plan is an efficient remedy in opposition to the metabolic syndrome.

A research of 180 members with metabolic syndrome in contrast the Mediterranean food plan to a low-calorie food plan together with train. The relationships between proteins, lipids and carbohydrates have been related within the food plan of each teams.

After 2 years, 89% of members within the food plan and train group nonetheless had a metabolic syndrome, in comparison with solely 51% of members within the Mediterranean food plan group.

The Mediterranean food plan group additionally discovered a major discount in physique mass index, waist circumference, weight, blood strain, whole ldl cholesterol, triglycerides and blood markers. Irritation, with a major enhance in HDL ldl cholesterol (30).

In abstract, a Mediterranean food plan might help stop coronary heart illness in folks with metabolic syndrome.

However does it work in folks already affected by coronary heart illness? The primary randomized managed trial on the Mediterranean food plan and coronary heart well being examined this very subject.

A complete of 423 survivors of a coronary heart assault participated within the Lyon Weight loss program Coronary heart Research research, which aimed to find out whether or not a Mediterranean food plan may assist stop:

subsequent coronary heart assaults
angina
stroke
cardiac arrest
embolism
hospitalizations associated to the guts.

A gaggle of 219 volunteers adopted an hour – lengthy counseling session on the Mediterranean food plan. A second group of 204 volunteers obtained no directions relating to a selected food plan, other than the standard interactions with docs and hospital dietitians.

After 46 months, the Mediterranean food plan group had a danger of recurrent coronary heart illness that was 50-70% decrease than the management group.

Nonetheless, critics of the research warn that not all members submitted meals. This calls into query the diploma of affect of food plan on the leads to some volunteers (31).

Total, most research have proven that the Mediterranean food plan is promising for preventing the metabolic syndrome and managing present heart problems. Nonetheless, additional research are wanted to make clear its position, particularly because the controversy PREDIMED (32, 33, 34).

Summary: Numerous research have established a hyperlink between the Mediterranean food plan and 50% much less danger of metabolic syndrome, a precursor to coronary heart illness. One other large-scale research discovered that diets can scale back the chance of recurrent coronary heart illness by as a lot as 70% in adults who’ve had a coronary heart assault. Nonetheless, different research counsel that the food plan has little or no profit by way of prevention of coronary heart illness, so further analysis is required.

Mediterranean Weight loss program and Most cancers

Sure most cancers danger elements, akin to genetics, cannot be modified.

Nonetheless, lately, an increasing number of cancers are linked to modifiable danger elements. Unhealthy diets enhance the chance of creating sure sorts of most cancers, whereas wholesome diets such because the Mediterranean food plan can scale back dangers.

The Mediterranean food plan might help defend in opposition to most cancers for a number of causes. The food plan is wealthy in antioxidants, polyphenols, omega-Three fatty acids and fiber. It additionally promotes modest however not extreme alcohol consumption (35).

In a significant overview of greater than 570,000 members, 24 out of 28 scientific trials established a hyperlink between the Mediterranean food plan and a decrease danger of most cancers.

The impact was notably pronounced in cancers of the digestive tract. Actually, the Mediterranean food plan has considerably decreased the chance of all cancers of the digestive system, except for pancreatic most cancers (36).

A handful of research have additionally established a hyperlink between adherence to the Mediterranean food plan and the decrease danger of bladder and breast cancers. Nonetheless, these findings are inconsistent with breast most cancers (37, 38).

Summary: Scientific trials have proven that the Mediterranean food plan can scale back the chance of creating most cancers of the digestive tract, in addition to bladder most cancers. Nonetheless, the conclusions are contradictory relating to its safety in opposition to breast most cancers.

The Mediterranean Weight loss program and Diabetes

A current report means that 642 million adults (aged 20 to 79 years) could have diabetes by 2030 (39).

In some circumstances, diabetes cannot be prevented. Nonetheless, the chance of diabetes is most frequently influenced by food plan and different way of life elements. As such, a nutritious diet is necessary for the prevention and remedy of the illness.

The Mediterranean food plan is likely one of the many diets that may assist on this regard. A big research has proven a danger of diabetes decreased by 83% in adults following a Mediterranean food plan.

In a overview of scientific trials, the food plan was simpler than others in decreasing fasting glucose and hemoglobin A1C in volunteers with sort 2 diabetes (40, 41). ).

Researchers have proposed a number of mechanisms for the Mediterranean food plan to cut back the chance of diabetes. Research counsel that top consumption of dietary polyphenols and alternative of saturated fat with unsaturated fat might help your physique use insulin extra successfully (42, 43).

The Mediterranean food plan is actually not the one one to assist stop or deal with diabetes. Most diets leading to weight reduction will assist scale back blood sugar ranges.

Nonetheless, the Mediterranean food plan could also be possibility for folks in danger for diabetes who’ve tried different diets with out success.

Summary: Research have linked the Mediterranean food plan to the decrease danger of sort 2 diabetes. Additionally they discovered that a Mediterranean food plan may scale back blood sugar ranges in folks with diabetes.

Mediterranean Weight loss program and Mind Well being

Alzheimer's illness is a standard situation that impacts reminiscence and different reasoning abilities within the aged.

Different adults could have a minor reminiscence loss, typically referred to as delicate cognitive impairment. There’s rising curiosity within the relationship between food plan and cognitive operate, with emphasis on the Mediterranean food plan.

Research have discovered a hyperlink between larger adherence to the Mediterranean food plan and a decrease danger of Alzheimer's illness. In a research of greater than 2,200 adults, the chance of contracting the illness was 40% decrease amongst those that adopted the food plan carefully than amongst these with the bottom adherence (44).

As well as, the food plan could provide safety in opposition to delicate cognitive impairment.

A research adopted almost 1,400 adults with regular cognition for four.5 years. Individuals with a low price of adherence to the Mediterranean food plan have been 28% extra more likely to develop a light cognitive impairment than the others who carefully adopted the food plan.

In the identical research, larger adherence to the food plan additionally appeared to cut back the chance of delicate cognitive impairment progressing to Alzheimer's illness (45).

Different research corroborate these findings, however most have established a correlation fairly than causality. Scientific trials are wanted to raised perceive the connection between the Mediterranean food plan and cognitive operate (46).

Summary: The Mediterranean food plan has proven promise in decreasing the chance of delicate cognitive impairment and Alzheimer's illness. Nonetheless, most research on the topic have been noticed and cannot show causality. Extra analysis is required.

Buying checklist for Mediterranean food plan and meal plan

The purchasing checklist of the Mediterranean food plan contains quite a lot of contemporary fruit and veggies, cereals, nuts, seeds, herbs, spices and extra.

Be at liberty to decide on those you like and experiment with new ones. Nonetheless, you should definitely select merchandise in quite a lot of colours. Listed below are some meals to incorporate:

Inexperienced greens
Cherry tomatoes
potatoes
cucumbers
Lawyer
Eggplant (Eggplant)
peppers
Onions
Garlic
broccoli
cauliflower
Apples
berries
Citrus
lentils
Beans
Brown rice
quinoa
Barley
Farro
L & # 39; oats
Olive oil
Nuts
Seeds
Fish (salmon, tuna, mackerel, whitefish, crustaceans, and so on.)
hen
Eggs
Yogurt Greek nature
Feta cheese
Kefir
Crimson wine
herbs
Spices

Instance of a meal plan for a 7-day Mediterranean food plan

Are you able to attempt the food plan?

Voici quelques idées de repas que vous pourrez déguster dans la model actualisée du régime méditerranéen.

Dans la mesure du attainable, les repas doivent être pris en famille, entre amis ou entre collègues. Assurez-vous de vérifier auprès de votre médecin avant d'ajouter du vin, si vous n'êtes pas un buveur actuel.

Lundi

Petit-déjeuner: flocons d'avoine avec des baies et des amandes; café noir, thé vert ou eau
Déjeuner: lentilles cuites à la vapeur sur du quinoa avec des tomates et des concombres coupés en dés et une as soon as de fromage feta; water
Dîner: saumon grillé avec asperges, riz brun et brocoli rôti à l'huile d'olive; eau ou un verre de vin rouge 5 oz (150 ml)
Snack: Une pomme avec 2 cuillères à soupe de beurre de noix non sucré

Mardi

Petit déjeuner: rôties aux grains entiers avec tartinade d'avocat et germes de soja; banane; café noir, thé vert ou eau
Déjeuner: salade de chou frisé avec betteraves, amandes tranchées, mandarines, fromage parmesan, poulet grillé, huile d'olive et vinaigre balsamique; baguette de grains entiers trempée dans de l'huile d'olive; water
Dîner: soupe aux lentilles; une portion de craquelins de grains entiers; eau ou un verre de vin rouge 5 oz (150 ml)
Snack: 2 petits carrés de chocolat noir avec une petite poignée de noix de cajou

Mercredi

Petit déjeuner: Avoine de nuit avec lait d'amande non sucré, graines de chia et baies; café noir, thé vert ou eau
Déjeuner: pizza pita aux grains entiers (pita à l'huile d'olive, nappée de sauce pour pâtes rouge, de basilic, de fromage feta et d'olives, puis cuite au 4); petite salade verte; water
Dîner: sauté de pois chiches sautés à l'huile d'olive; eau ou un verre de vin rouge 5 oz (150 ml)
Snack: conserves de thon dans de l'eau sur des craquelins de grains entiers

jeudi

Petit déjeuner: patates douces coupées en dés sautées dans de l'huile d'olive avec des épinards et des champignons; 1 oeuf; 1 tranche de ache grillé à grains entiers; café noir, thé vert ou eau
Déjeuner: Salade à la romaine, tomates, concombres, olives, huile d'olive et vinaigre balsamique, garnie d'une poitrine de poulet grillée; water
Dîner: Pâtes primavera garnies de crevettes grillées; ache de grains entiers trempé dans de l'huile d'olive; eau ou un verre de vin rouge 5 oz (150 ml)
Snack: petite poignée d'olives

vendredi

Petit déjeuner: Smoothie à base de yogourt grec ou de kéfir nature, beurre d'amande, bleuets, épinards et eau ou glace pour obtenir l'épaisseur souhaitée; café noir, thé vert ou eau
Déjeuner: sandwich pita au saumon; framboises; water
Dîner: côtelettes d'agneau grillées à la menthe; eau ou un verre de vin rouge 5 oz (150 ml)
Snack: Carottes trempées dans de l'houmous

samedi

Petit déjeuner: coquetiers méditerranéens; café noir, thé vert ou eau
Déjeuner: sandwich au beurre d’amande sur du ache de grains entiers avec fraises et graines de chia écrasées; bâtons de carotte; water
Dîner: Salade de thon à la nicoise (légumes verts avec steak de thon poêlé, haricots verts, pommes de terre bouillies, olives, tomates et French dressing à l'huile d'olive / moutarde); eau ou un verre de vin rouge 5 oz (150 ml)
Snack: 1/2 avocat moyen

Sunday

Petit déjeuner: Crêpes au miel, orange et ricotta; café noir, thé vert ou eau
Déjeuner: poitrine de poulet grillée sur du riz brun avec des poivrons et des oignons sautés; water
Dîner: poivrons farcis à la féta et au quinoa; eau ou un verre de vin rouge 5 oz (150 ml)
Snack: 1 poignée de tomates cerises et une petite poignée d'olives

Devriez-vous essayer la diète méditerranéenne?

Le régime méditerranéen est un mode d'alimentation sain qui a fait ses preuves.

Il encourage la consommation libérale de fruits, de légumes, de grains entiers, d'huile d'olive, de noix, de graines et de poisson.

La volaille, les œufs et les produits laitiers fermentés peuvent être consommés avec modération. Un ou deux verres de vin rouge sont autorisés chaque jour avec les repas.

Cette combinaison d'aliments rend le régime naturellement riche en antioxydants, en polyphénols et en acides gras insaturés.

Des études ont montré que la combinaison de ces nutriments était particulièrement puissante. C'est en partie pourquoi le régime peut offrir de nombreux résultats positifs pour la santé.

Plus précisément, le régime alimentaire était associé à un risque moins élevé de déclin cognitif, de cancers de l'appareil digestif et de la vessie et de syndrome métabolique.

Des études suggèrent également que cela pourrait réduire le risque de most cancers du sein et de maladie cardiovasculaire; cependant, des preuves plus solides sont nécessaires.

Le régime peut également promouvoir une perte de poids modeste et progressive de manière sturdy, mais il faudra peut-être le modifier pour assurer le succès de certaines personnes.

Malgré les controverses entourant certaines des recherches, le régime méditerranéen mérite d'être essayé.

Remplissez votre panier d'épicerie avec une variété colorée d'aliments frais et assurez-vous de prendre le plus de repas attainable avec vos amis et vos proches pour tirer le meilleur parti de votre alimentation.

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