The Health Benefits of the Mediterranean Style Diet. Fit and Fabulous Podcast Episode 1.
Everything you need to know about the health benefits of the Mediterranean Style Diet (MSD). In today’s episode, I explain why I love the MSD. We look at the research papers that have lead to claims of health benefits. Then we have a think about how you can apply it to your life.
Health Benefits of the Med Style Diet Podcast
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Why Do I LOVE the Med Style Diet?
- It’s super easy. Just make “healthy tweaks”.
- It can be applied to any cuisine.
- It’s supported by research.
Research show us the Health Benefits of the Med Style Diet
in 2011 the PREDIMED study (funded by the Spanish government) showed lots of benefits to the Mediterranean way of eating.
There was one study with many different papers. (Check out the links below.)
- Less weight around the middle (the dangerous fat aka “central adiposity”.)
- Less likely to get heart disease (specifically stroke).
- Less likely to get type 2 diabetes.
- Less likely to get cancer (specifically breast cancer.)
(About the Retraction and Republication.)
What is the Mediterranean Style Diet?
The Med Style Diet, isn’t what you’d automatically presume if you image food from Italy and Spain. Risotto, pasta, pizza and paella? Actually, the Med Style Diet is low in refined carbohydrates like flour.
It uses other more complex and whole grain sources of carbohydrates.
A little bit of everything and not a lot of anything!
- Variety
- Less refined carbohydrates
- Carbs from vegetables and whole grains
- Good proteins
- Nuts and seeds
- Olive oil
- Wine and dark chocolate
Specific Recommendations In the Med Style Diet
- Olive oil - more than 4 tbsp/day
- Tree nuts and peanuts - more than 3 servings/week
- Fresh fruits - more than 3 servings/day
- Vegetables - more than 2 servings/day
- Fish (especially fatty fish) and seafood - more than 3 servings/week
- Legumes - more than 3 servings/week
- Sofrito - more than 2 servings/week (tomatoes and onions cooked slowly in olive oil and used as the base for pretty much every Spanish dish you've ever heard of!)
- White meat - Instead of red white
- Wine with meals (optionally, only for habitual drinkers) - 7 glasses/week
When I say "espelta" in the recording, I meant to say "spelt" (the unrefined form of wheat). My brain sometimes forgets the english words and comes out with Catalan ones!
Discouraged in the Med Style Diet
- Soda drinks - less than 1 drink/day
- Commercial bakery goods, sweets, and pastries - less than 3 servings/week
- Spread fats - less than 1 serving/day
- Red and processed meats - less than 1 serving/day
What is Portion Distortion?
Over years the size of a "regular" portion has increased. What we now consider to be a "small" portion, used to be considered "large". This increase in portion size is called "portion distortion".
Mediterranean Style Diet Handout
What are Sea Urchins?
As mentioned in the podcast, these are sea urchins. You just eat the tiny orange bit. A delicacy in Spain. Definitely an acquired taste!
P.S.
The "nueles" were delicious. Although I'm not sure I would have made a special trip to go and buy them!
Written by Dr Orlena Kerek
Dr Orlena is a medical doctor turned health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
