Proven Mediterranean Diet
Is your current diet plan not working for you? Ever thought of trying mediterranean diet instead? According to wikipedia.com, this is a modern nutritional recommendation inspired by the traditional dietary patterns of Crete, much of the rest of Greece and Southern Italy in the 1980s. Not sure what to expect?
Mediterranean diet is about combining greek food products into your diet like extra virgin oil, balsamic vinegar, greek olives and so much more. Mediterranean diet has been popular amongst many people partly because of the many health benefits that comes with it. Many have claimed to have lower risks of cardiovascular diseases from practicing this diet.
Mediterranean diet is often beneficial for health due to it’s low levels of saturated fat and high levels of monounsaturated dat. Apart from that, dietary fibers are also beneficial to the human body. Many have claimed that the great effects comes from the extensive oil products that is included in the diet.
Olive oil is an amazing product. Not only does it do wonders for your body, it can also be used for various home remedies for skin care, hair care and also body care. It is a natural product with no chemicals and heat in the extraction process. This ensures that it is organic and a good source of healthy supplement to the body.
Olive oil is rich in vitamin E, vitamins K and Vitamin A which aids in healthy skin. It is also filled with good fat contents like monounsaturated fat and poly saturated fat which are healthy fats to the body. The benefits is that it does not just stop there, long term consumption of it in your diet also helps to combat various health problems.
Long term consumption of olive oil is said to be able to help lower blood pressure. Many patients do not need to depend on their medication to help control their blood pressure level through long term consumption of extra virgin oil. And this diet uses a lot of the oil in their meals. Besides that, it is said to be able stimulate bone growth and aid in calcium absorption.
Long term consumption of mediterranean diet can also help in fighting heart diseases. This diet helps with circulatory problem and thus aid in reducing arteriosclerosis. The healthy fats in olive oil are also beneficial in fighting against the bad cholesterol in our body. Another benefit of olive oil is that is also helps us in digesting food in our system more smoothly.
Seeing the many benefits of olive oil in most mediterranean diet, you might want to start now in making your own mediterranean diet. Go online and look for recipes that can incorporate olive oil plus munching on olives alone are yummy as well. Keep you and your family healthy by discovering the many benefits of thisdiet!
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Categories: Diet Tags: Diet, Mediterranean, Proven
Compare Paleo Diet to Mediterranean Diet
The Paleo Diet or Caveman Diet is over 10,000 years old. Paleolithic Diet is presently the Modern Paleo diet. The Paleolithic people were caveman and cavewomen. There was no farming and wild animals roamed free. Paleolithic period is pre-agriculture. Paleolithic diet was dairy free animals had not been domesticated. Potatoes and grain were excluded from their diet since all foods were eaten raw potatoes and grains content toxins when raw.
High consumption of fresh fruits and vegetables.
Olive Oil and some vegetable oils.
Lean Meat, Poultry and Fish
Nuts and Seeds
Eggs
Red Wine controversial in Paleo Diet.
The Mediterranean Diet comes from countries of the Mediterranean basin. These countries are: Italy, Greece, Crete, southern France and Spain. There is a high consumption of fruits, vegetables, nuts, grains and olive oil. Red meat is substituted with seafood or poultry. Red wine in moderation. The diet varies from one Mediterranean country to another. The principles are the same:
– High consumption of fruits and vegetables
– Dairy produces: milk, cheeses and yogurt. In lieu of cow’s milk some cultures consume goat, sheep or buffalo milk.
– Olive oil versus butter. Olive oil low in saturated fat and increases the level of HDL good cholesterol.
– Whole grain, cereals and pasta.
– High consumption of beans, nuts and seeds.
Beans and legume – have soluble fiber when passed through the intestinal tract grabs and removes cholesterol before it is absorbed in your body. By reducing the cholesterol level beans reduces the risk of heart disease.
– Red meat and dairy substituted with poultry or sea food.
– Red meat eaten in very limited qualities.
– A maximum of 4 eggs a week.
– Potatoes and Rice
– Red wine consumed in moderation.
Foods Included in Mediterranean Diet and Excluded from Paleo Diet.
The Paleo and Mediterranean Diets are very similar but excluded foods mark a significant difference in both diets.
Dairy Products: Dairy produces not allowed in Paleo Diet but allowed in Mediterranean Diet. During Paleolithic period dairy was not eaten because animals had not been domesticated. Dairy produces high in saturated fats cream, cheese and butter. Milk contains anti nutrient exorphins.
Bean and Legumes: Beans not allowed in Paleo Diet but allowed in Mediterranean diet. Legume includes navy, kidney, string, black, and pinto beans, chickpeas (garbanzo beans), lentils, carob, licorice, and peanuts. It is commonly thought the peanuts are in the nut family. Peanuts are legumes and not allow in Paleo Diet. The soy allergy can extend to other foods in the legume family. Soybean allergies and peanut allergies are common. In all allergies a professional doctor should be consulted for treatment and diet.
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Rice and Potatoes are excluded from Paleo Diet.
After the Paleolithic period came the Neolithic period or agriculture age. Man was able to plant seeds for crops, fire was controlled for cooking. Toxic plants were not eaten by the Caveman. Cooking killed many of the toxins making these food edible. Cooking does not kill all of the toxins. Toxins in grains, potatoes, legumes and rice retain some anti-nutrients after cooked. Dairy contains several anti nutrients. Grain, wheat, potatoes, rice, legumes and dairy excluded from Paleo Diet.
Anti nutrients
– Exorphins: Anti-nutrient found in dairy products and wheat. Morphine chemical counter acts body’s nature production of endorphins.
– Lectins: Anti-nutrient can trick body’s immune system resulting in immune diseases. Lectins found in grains, wheat, rice, potatoes, legumes (especially peanuts and soy beans) and dairy.
– Enzyme Blockers: Can block body’s nature enzymes in stomach, small intestines and digestive starches. Over long period may cause pancreas stresses in natural production of enzymes. Foods: grains, wheat and potatoes.
– Glycoalkaloids: Anti-toxin not destroyed when potatoes are cooked.
The Paleo Diet excluded these foods cooked they still retain small amounts of toxins or anti-nutrients.
For nutritional reasons wheat, dairy and soy excluded for Paleo diet. Additionally, Paleo diet is an excellent choice for those that require a gluten, dairy and soy free diet.
All medical information needs to be carefully reviewed with your health care provider. Note: The information on this site should not replace advice from your physician. Always check your physician before making any changes to your daily habits. “Disclosure: Compensation Affiliate”
Paleo Diet Paleo Diet Recipes Paleo Nutritious Diet What Is Paleo Diet?
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Categories: Diet Tags: Compare, Diet, Mediterranean, Paleo
Mediterranean Diet
Well, to begin with, there isn’t really any one Mediterranean Diet! There’s a whole swag of countries bordering the Mediterranean Sea. The basic Mediterranean Diet has common characteristics even if the sourrounding countries differ in culture, language and recipes to some extent.
* an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds
* olive oil is a source of mono-unsaturated fat – common to the Mediterranean area
* some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much)
* eggs are consumed in low to moderate amount say 1 to 4 eggs a week
* fortunately wine is acceptable but in low quantities ie. 1 – 3 glasses per day
A good question to ask is – Does a Mediterranean-style diet follow American Heart Association dietary guidelines?
Mediterranean-style diets are often close to US dietary guidelines, but not exactly.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too.
However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and extended social family support structures) may also play a part. At this stage this is just a theory. However the research tells all – the diet has existed for umpteen years.
If you would like further proof of the mediterranean diet benefits resulting from research and qualified researchers you could try visiting http://content.nejm.org/cgi/content/short/348/26/2599 or http://my.webmd.com/content/article/67/80070.htm. Both of these sites give good ‘food for thought'(excuse the pun).
“Olive oil plays a central role, but it is not alone,” says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health.
“It’s among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important — eating the proper diet can significantly reduce your risk of early death.”
He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.
Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale — with top numbers going to those most closely following the Mediterranean diet — the death rate dropped by 25%.
The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean diet — lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.
“The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes,” says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.
“If the main message that Americans get is to just increase their olive or canola oil consumption, that’s unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats.”
Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked.
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http://www.freeeboooks.com/health-and-fitness/Body-Detox-Made-Easy.html
http://www.freeeboooks.com/health-and-fitness/Dr-Atkins-Low-Carb-Diet-Recipes.html
http://www.freeeboooks.com/health-and-fitness/Understanding-Diabetes-and-Glycemic-Index.html
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