CONTENTS

• Mediterranean diet and its assumptions
• Mediterranean diet – opinions and benefits of its use
• Effects of the Mediterranean diet

The Mediterranean diet was first described in the 1950s by Dr. Ancel Key. As the name suggests, it is inspired by the eating habits of Mediterranean communities, particularly Greece and Crete. What is this eating style and how does it work in practice?

Mediterranean diet and its assumptions

The Mediterranean diet is currently considered one of the most beneficial diets for the body. Its main focus is to limit the consumption of meat and products high in saturated fat, which have been considered the main cause of increased LDL cholesterol for years. Traditional diets naturally differed in the various regions around the Mediterranean, so the Greek standard diet from the 1960s was considered the model for this diet.

What distinguishes the Mediterranean diet? The main components of this diet are:

• Olive oil, cold and used for frying, as well as other fats of vegetable origin, mainly unrefined,
• Vegetables and fruit – fresh and in the form of simple canned goods,
• Cereal products, including bread, flour and pasta – preferably whole grain, rye and rich in bran, seeds and stones,
• Legume seeds.

A slightly smaller portion of the diet should include:

• Dairy products, although kefir and yogurt, which are rich in live bacteria or fermented cultures, are recommended,
• Fish and seafood,
• Alcohol, the consumption of which is worth limiting, and at the same time it is recommended to reach mainly for wine.

One of the most important aspects of the Mediterranean diet is the reduction (but not the complete elimination) of meat, highly processed meat products, and salt. This is intended to reduce the amount of animal fats, which are high in saturated fat, in the diet.

Mediterranean diet – opinions and benefits of its use

The main assumption behind the promotion of the Mediterranean diet was to propose an alternative diet that has a positive effect on circulatory system function and heart health, and contributes to the regulation of blood cholesterol levels. Furthermore, the high fiber content and low proportion of simple sugars in the diet do not lead to sudden increases in glucose and insulin levels.

This means that for people with a predisposition to cardiovascular disease, the Mediterranean diet may be one of the best options. Reviews about it are overwhelmingly positive, and some experts even recommend using the system not just cyclically but permanently because:

• provides monounsaturated and polyunsaturated fatty acids (Omega-3 and Omega-6), fiber , vitamins (A, D, E, K and C) and trace elements,
• is rich in antioxidants such as polyphenols, flavonoids and lycopene,
• contributes to lowering triglyceride levels and increasing HDL cholesterol,
• supports healthy weight loss.

Effects of the Mediterranean diet

A varied Mediterranean diet can produce satisfactory results, especially in overweight or obese people. However, it is not a typical weight-loss diet, so results require long-term application. Just a few years ago, this type of diet was considered relatively expensive due to its requirement for high-quality olive oil and less available healthy foods rich in unsaturated fatty acids. However, access to high-quality nuts, unrefined vegetable oils, and even fish is now becoming increasingly accessible, making the Mediterranean diet one of the most economical and beneficial.