The Mediterranean diet is universally recognized as one of the healthiest and most balanced diets , capable of offering benefits for heart health , as well as longevity . Going into more specifics, we must ask ourselves what the Mediterranean diet is and why there is so much talk about it. This food model, proclaimed an intangible cultural heritage of humanity by UNESCO, is rich in vegetables , fruit, whole grains, legumes, fish and olive oil and can be further enhanced through the use of aromatic herbs which not only enrich the flavor of dishes, but they also bring important health benefits.
What are its origins and who invented the Mediterranean diet
The Mediterranean diet has ancient roots , which can be traced in the eating habits of the civilizations that developed in the Mediterranean basin thousands of years ago. However, the concept of the Mediterranean diet as we know it today was formally studied and defined in the 20th century. It was the American nutritionist Ancel Keys who introduced the term "Mediterranean diet" in the 1950s, after observing an incredibly low incidence of cardiovascular disease among the populations of Southern Italy and Greece , compared to the United States and other Northern countries. Europe. Keys and his team undertook an epidemiological study known as the Seven Country Study , which highlighted a positive correlation between this dietary pattern and increased life expectancy , as well as a reduction in the risk of several chronic diseases.
The Mediterranean diet is based on some key principles that promote the consumption of mainly plant-based foods:
- Abundant Consumption of Fruit and Vegetables : A variety of fresh products, consumed daily to ensure a supply of fibre, vitamins and minerals.
- Whole grains, legumes and dried fruit : Important sources of nutrients and essential fatty acids.
- Olive Oil as Main Source of Fat : Rich in monounsaturated fatty acids and antioxidants.
- Fish and Poultry : Preferred over red meat, sources of lean protein and Omega-3 fatty acids.
- Moderate Consumption of Dairy Products : Mainly cheeses and yogurt, due to their contribution of calcium and lactic ferments.
- Limited Use of Red Meat : Reducing the consumption of saturated fats and cholesterol.
- Wine in Moderation : Traditionally consumed with meals in some Mediterranean cultures, for its potential cardiovascular benefits.
The Integration of Aromatic Herbs into the Mediterranean Diet
The Mediterranean diet places particular attention on the quality of the ingredients and the richness of the flavors. Among the elements that contribute to defining this culinary heritage , a leading role is occupied by aromatic herbs, capable of transforming a simple dish into a gastronomic work of art , without forgetting their properties and benefits.
Marjoram
Marjoram is an herb with a delicate and slightly sweet flavor, similar to oregano but with a more floral and sophisticated note. Used to flavor soups , sauces, meats and fish, marjoram is rich in antioxidants and has digestive properties , helping to improve the functioning of the intestine and reduce abdominal swelling .
Origan
Oregano is one of the most representative herbs of the Mediterranean diet. Thanks to its intense and pungent aroma , it is perfect for any use in the kitchen, especially for seasoning pizza , salads and tomato-based dishes. In addition to its unmistakable flavor , oregano is appreciated for its antioxidant , antibacterial and anti-inflammatory properties, useful for fighting free radicals and supporting the immune system.
Parsley
Parsley, with its bright green leaves, is a must in the kitchen to add a touch of freshness to any dish. Rich in vitamins A, C and K , as well as iron and antioxidants, parsley not only enriches the flavor of culinary preparations but also helps improve skin health and prevent anemia.
thyme
Thyme is a fragrant herb that evokes the essences of the Mediterranean forest . It is used to season meat, fish and baked vegetables , thyme is known for its antiseptic and balsamic properties , which make it a precious ally for respiratory health , especially during the winter months.
Sage
Sage is an herb with a penetrating aroma and a slightly bitter flavour , ideal for accompanying meat dishes , risottos and pastas. In addition to its culinary virtues, sage is appreciated for its anti-inflammatory, antioxidant and menstrual cycle regulating properties .
Rosemary
Rosemary is a pillar of Mediterranean cuisine, which can be used to add character to roast meats , fish and focaccias. Its needle-like leaves hide a powerful mix of antioxidants , capable of stimulating the circulatory and digestive system , as well as possessing antimicrobial and toning properties.
The Mediterranean Diet for Weight Loss: yes or no?
The Mediterranean diet is often associated with numerous health benefits , including promoting a healthy body weight . But can it be considered an effective option for those specifically aiming for weight loss ? The answer is yes, but with some important considerations.
One of the key aspects of the Mediterranean diet is its strong emphasis on consuming nutritious and naturally satiating foods . Fruits, vegetables, whole grains and legumes are rich in fiber, which can help you feel full longer , thus reducing your overall calorie intake. Using olive oil as your main source of monounsaturated fats, along with moderate consumption of nuts and seeds, provides your body with essential fatty acids that can support a healthy metabolism , which is critical in the weight-loss process.
This type of diet involves reduced consumption of red meats , sweets, and processed foods, all known for their high calorie content and low nutritional value. This restriction helps control your daily calorie intake , thus making weight loss easier. Although the Mediterranean diet offers an optimal nutritional framework to support weight loss, it is crucial to remember that weight loss occurs through a negative energy balance , i.e. consuming fewer calories than you burn. Consequently, to lose weight, you will need to pay attention to portions and overall calorie intake, also following the principles of the Mediterranean diet .
Furthermore, regular physical activity is another pillar of the Mediterranean lifestyle that contributes not only to weight loss but also to maintaining a healthy and active body over time. We must also not forget that numerous studies have confirmed that the Mediterranean diet can reduce the risk of cardiovascular disease , improving blood sugar control in diabetics, and even slow the progression of Alzheimer's .
