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Pros & Cons Of The
Mediterranean Diet

  • Posted By
    Kimberley Clark
  • Published On
  • Reading Time
    4 Minutes

Ask any nutritionist and they will tell you that the Mediterranean diet has the highest health standards on the planet, if not the best.

The modern Mediterranean diet emphasizes whole foods, vegetables, fruits and nuts. It restricts red meat, added sugar, refined carbohydrates, and any other highly processed foods. (Want more details? You can find our complete guide to the Mediterranean diet for beginners. )

It is a way to eat that is popular in countries around the Mediterranean Sea like Spain, Italy, Greece and Greece. There are more health benefits associated with it than any other diet. It's quite amazing!

Are there any negatives? We'll show you the pros and cons of the Mediterranean Diet so that you can decide if it's right for your needs.

Pros of the Mediterranean Diet

1. Unlike the Mediterranean Diet, it's not restrictive.

A diet is only effective if you can stick to it. The good news is that, in comparison to other trendy diets like the paleo diet or the keto diet, the Mediterranean diet is extremely adaptable.

The Mediterranean diet does not necessitate the elimination of entire food groups such as grains or legumes. It does not recommend that you consume less than 50 grams of carbohydrates every day. It also doesn't ask you to reduce your fat intake. Healthy fats, such as those found in olive oil, olives, almonds, avocados, and fatty seafood, are really suggested.

Rather than being a technically planned diet, the Mediterranean diet is more of a general eating pattern. There are no strict "yes" or "no" food lists, and it encourages people to eat a wide variety of nutrient-dense foods.

2. It’s low in saturated fat.

While saturated fat may no longer be the enemy we previously believed it to be, evidence reveals it may still have a role in high cholesterol and heart disease (especially when eaten in the context of a low-quality, highly processed diet).

The good news is that typical fat sources in a Mediterranean-style diet—olives, olive oil, nuts, seeds, avocado, fatty fish—contain minimal saturated fat and are mostly monounsaturated and polyunsaturated.

Of course, a Mediterranean diet allows for the consumption of dairy and meat in moderation, both of which contain saturated fat. However, you will consume significantly less of it than you would on a regular Western diet. This is especially good news if you have children or live with a partner, as the Mediterranean diet can be beneficial to both of you.

3. It has SO MANY different health benefits.

More health benefits have been linked to the Mediterranean diet than any other diet on the planet. It's also the diet that's been studied the most. Check out our post on the 11 most astounding health benefits of the Mediterranean diet for a more in-depth look at how it might help you. Take a look at the table below for a quick summary:

It's beneficial to your cardiovascular system.

Those who ate a Mediterranean diet supplemented with either mixed nuts or extra virgin olive oil had a much lower risk of a major heart attack or stroke than those who ate a low-fat diet, according to the landmark PREDIMED trial, which included almost 7,000 individuals in Spain. "This kind of eating can play a large role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure," the American Heart Association says of the diet's heart-health benefits.

It may assist you in losing weight.

People who followed a Mediterranean-style diet lost nearly twice as much weight as those who followed a low-fat diet over the course of a two-year trial. The Mediterranean diet also resulted in higher fibre intake and a higher ratio of healthy monounsaturated fat (such as olive oil) to saturated fat.

It has the potential to lower the risk of diabetes.

The Mediterranean diet has been linked to improved glycemic control (the body's ability to maintain stable blood glucose) than low-fat control diets, according to research. In addition to fibre and healthy fats, which both assist to stabilise blood sugar, the Mediterranean diet is high in polyphenol antioxidant chemicals, which can help increase insulin sensitivity. These compounds can be found in olive oil, vegetables, fruits, whole grains, nuts, and seeds.

It has the potential to alleviate depression.

The Mediterranean diet has been related to improved mental health in several studies. The most recent study, published in 2019, found that a Mediterranean-style diet (consisting of vegetables, fruit, whole grains, fish, lean meats, tofu, beans, and about 2 tablespoons of extra virgin olive oil per day) reduced depression symptoms, as well as stress and anxiety, in young adults with depression after 3 weeks.

It has the potential to reduce the risk of cancer.

A 2017 study found that people in the Mediterranean region had lower cancer rates than people in the United States and Northern Europe, which the study authors attribute to eating a Mediterranean diet rich in beneficial polyphenol antioxidant compounds found in vegetables, fruits, and other plant foods. Extra virgin olive oil is also high in bioactive chemicals with anti-cancer effects, according to research.

It may improve brain health.

Following a Mediterranean diet was linked to a lower chance of acquiring moderate cognitive impairment and Alzheimer's disease, as well as a lower risk of advancing from mild cognitive impairment to Alzheimer's, according to a systematic review of research.

4. It’s easily adaptable if you’re vegetarian or gluten-free.

A variety of dietary methods can be compatible with the Mediterranean diet. If you don't consume meat or fish, you may still follow the diet's main principles by receiving the majority of your protein from legumes, dairy, whole grains, and even tofu. There are numerous naturally gluten-free whole grains to select from, such as quinoa and amaranth, if you don't eat gluten. Furthermore, gluten-free pastas are widely available.

5. It’s good for the environment, too.

The Mediterranean diet is mostly plant-based, with a little fish, dairy, and meat thrown in for good measure. This concentration on plants may benefit both you and the earth. This is because meat production (at least the kind found on large-scale factory farms) has been demonstrated to emit more glasshouse gases than growing vegetables.

Plant-heavy diets, such as the Mediterranean diet, can help conserve land, save water, and reduce fertiliser use, which can wind up in local waterways, according to Oldways, a non-profit dedicated to improving public health.

Pro tip: If you're going to consume meat, go for the greatest grade you can find. Meat from organic, grass-fed animals, or animals raised on farms that use regenerative agriculture principles, for example, has considerably fewer contaminants.

6.It puts an emphasis on physical activity and social interaction.

A variety of dietary methods can be compatible with the Mediterranean diet. If you don't consume meat or fish, you may still follow the diet's main principles by receiving the majority of your protein from legumes, dairy, whole grains, and even tofu. There are numerous naturally gluten-free whole grains to select from, such as quinoa and amaranth, if you don't eat gluten. Furthermore, gluten-free pastas are widely available.

That's why the Oldways Mediterranean Diet food pyramid includes a tip to get active and social at the bottom.

Cons of the Mediterranean Diet

To be honest, it's difficult to think of legitimate arguments against the Mediterranean diet—and most of the ones on this list won't bother you once you get started.

1.It has the potential to raise your grocery bill.

Your grocery bill may rise if you go from a diet rich in minimally processed, nutrient-rich, healthy foods like vegetables, fruits, whole grains, and fish to one rich in minimally processed, nutrient-rich, healthy foods like vegetables, fruits, whole grains, and fish. But it's worth it in terms of long-term health.

Plus, a Mediterranean diet is definitely doable on a budget. Instead of spending a small fortune on wild-caught salmon three times a week, go for low-cost protein sources such as beans, lentils, chickpeas, tofu, and eggs. Grain bowls (with whole grains, legumes, and vegetables) and tonnes of vegetables) and veggie omelettes can be great, budget-friendly Mediterranean meals.

2. Some guidelines are a little hazy.

It's usually a good thing that the Mediterranean diet is more of a framework than a set of rigors guidelines since it allows for flexibility. However, if you enjoy rules and discipline, or if you're searching for a diet to help you manage a specific health issue, a qualified dietician may be able to assist you. They can modify a Mediterranean diet to meet your unique needs and interests, including creating a food plan for you.

3. It does necessitate some preparation.

You'll be doing more rinsing, chopping, and cooking when you move to a Mediterranean diet, or any other whole-foods-based diet, because you'll be buying fewer prepared meals. Depending on how comfortable you are in the kitchen, this may feel intimidating.

Just keep in mind that meals don't have to be complicated. Here are some quick suggestions:

  • Salad with any greens and vegetables you have on hand, topped with chicken, almonds, olives, and balsamic vinegar + EVOO Pan-fried fish with sautéed green beans and a baked sweet potato
  • EVOO-tossed whole-wheat pasta with any variety of vegetables (e.g. asparagus, peas, bell pepper, zucchini, cherry tomatoes) and a sprinkling of parmesan cheese

4. (Bummer!) You don't get a free pass on red wine.

Although red wine is frequently mentioned as a cornerstone of the Mediterranean diet, don't overindulge. To make the benefits of red wine outweigh the drawbacks, it must be consumed in moderation and with food. For the most part, this translates to one drink per day for most people. Drinking more than that may increase your risk of developing some malignancies. And experts agree that you shouldn't start drinking now if you don't already.

If you have trouble controlling your drinking, make a rule that you only open a bottle of wine when you're with friends or at a social event.

Bottom line.

As you can see, the benefits of the Mediterranean diet much exceed the disadvantages. Some of the drawbacks aren't even drawbacks! They're simply some of the little kinks that come with switching to a nutritionally balanced, minimally processed diet. The Mediterranean diet is definitely worth a try because it doesn't take out any major food groups, is easy to adjust, and has so many science-backed health benefits.

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