The Mediterranean Diet: Medicinal Properties and Numerous Health Benefits

There have been numerous studies touting the great benefits of adopting a Mediterranean diet. People living in the nations surrounding the the Mediterranean sea eat cuisines that share the same foods such as fresh seasonal fruits and vegetables, nuts, seeds, beans, legumes and whole grains, fresh fish and poultry, an emphasis on monounsaturated fats that come from olive oil, and minimal red meat intake.

Their intake of carbohydrates are traditionally from whole grain sources. Sure, they eat lots of pastas, breads and other carb-based dishes, but these are made from whole wheat, dark fiber-rich rices and grains, quinoa, and other whole grains. This eliminates the spikes in blood sugar from these high glycemic carbohydrates. Sure, you can include carbs from potatoes (those are also staples of a Mediterranean diet), but if you really want great sources of carbs, try sweet potatoes and yams. They are rich in vitamins such as Vitamin A, and have minerals such as potassium.

What is great is that as opposed to the low-fat diet craze of the 1990s on, they also eat small amounts of cheese and yogurts on a daily basis; that's great that they don't eliminate dairy completely. I also like that they don't go crazy on the other members of this food group as Americans do. Americans consume far too much milk: milk with their cereal, milk straight up before bed, big tubs of ice-cream made with far too much sugar, etc. As far as dairy goes, yogurt is your number choice, and though cheese contains lots of fat and is fairly constipating, it does contain enzymes. So in moderation, cheese is also a good choice.

A great source of protein and tryptophan would be beans, legumes, seeds and nuts, which Mediterranean diets get plenty of on a daily basis. Since they limit their meat consumption to a once or twice weekly basis, they have to get their protein from somewhere else. Since beans and legumes are low in fat, but high in energy-providing fuel, they serve as great, light alternatives to richer meaty dishes. Also, as I have already mentioned, red meat is consumed on a limited basis. A good rule of thumb is to remember to not eat red meat more than once or twice a month. Sure, once every two weeks, eat some red meat, but also make sure it's high-quality grass-fed meat and not a run to a fast-food drive in for a hormone and chemical-laced hamburger.

Also, for desserts, a lot of folks from the Mediterranean (at least traditionally) consume fruits for dessert, particularly bowls of grapes. This is far healthier and diet-friend fare than the typical puddings, cakes, cookies and ice-creams that we tend to snack on after our main meals are over.