Episode 4: Eating to Beat Cancer & Type 2 Diabetes - 2023 Food Revolution Summit Docuseries

By Kirsten Maxwell April 30, 2023 18 mins read 7218 Views

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Episode 4: Eating to Beat Cancer & Type 2 Diabetes - 2023 Food Revolution Summit Docuseries

Frequently Asked Questions

Can the Mediterranean Diet even be vegetarian?

Yes, it is possible to adapt the Mediterranean Diet so that you are vegetarian. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. For protein, they could opt for plant-based sources such as legumes and nuts. This is the Mediterranean Diet's mainstay. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. Alternate dairy sources, such as soy yogurt or tofu, can be used to supplement the diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.

Is it possible to use extra virgin olive oil in place of regular olive oil?

You can choose regular olive oil over extra virgin olive if you follow the Mediterranean diet. Extra Virgin Olive Oil is better for its nutritional benefits and higher quality, but regular olive oil is still an option due to its mild flavor. Regular olive oils are great for everyday meals like roasting vegetables or making stir-fry dishes. This oil is cheaper than EVOO. Some even believe it can be used for higher heat applications, such as deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

What is a Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast with tomatoes is a delicious option for breakfast. Start your day off the Mediterranean by incorporating high-quality proteins such as wild-caught fish, grass-fed meat, organic eggs, and nuts. You can choose whole grains such as quinoa or oats as nutritious carbohydrates; you can limit sugar intake by choosing fresh fruits over sweetened yogurts and cereals; you can add healthy fats such as avocado, extra-virgin olive oil, coconut oil, and olives to your meal; and, for additional antioxidants, green tea.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal is also versatile and can help make a healthy breakfast. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Is Banana allowed in Mediterranean Diet?

Yes, bananas can be included in the Mediterranean diet. Bananas are nutritious and low-calorie fruit that can provide beneficial dietary fiber, potassium, and vitamin B6. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. For added protein, you can enjoy it as a snack with nuts butter like peanut or almond. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

Statistics

Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet is an eating style that draws inspiration from traditional Mediterranean cuisine. It emphasizes healthy oils, whole grains and legumes, as well fresh fruits and vegetables. Moderate consumption of eggs, white and dairy products, red wine, and milk products is encouraged. This diet emphasizes the consumption of plant-based food such as legumes, nuts and seeds, which are packed with vital nutrients like vitamins, minerals and plant proteins. These foods also have anti-inflammatory benefits that are well known.

Adopting a Mediterranean diet can offer many potential health benefits, including living longer lives with good quality; improved blood lipids; better glucose control; reduced risk for depression; better cardiac health; enhanced cognitive function; reduced risk for certain types of cancer (e.g., colon) compared to other dietary strategies. Evidence suggests that there may be beneficial effects on weight control and prevention of cardiovascular disease. It promotes healthy eating habits that involve socializing around meals and reducing food cravings throughout the day. Additionally, this lifestyle has many health benefits, including the ability to walk or bike to work and take the stairs, as well as the potential for increased physical activity.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Choose whole-grain options like brown rice, quinoa, oats, and barley instead of refined grains. For proteins, including more fish, beans, and nuts in your diet. Olive oil is a good choice for cooking. Spices and herbs can be used to season foods instead of salt. You should consume moderate amounts of milk, yogurt, and cheese. Finally, enjoy a glass red wine occasionally to complete your Mediterranean diet experience.

You will need to be patient and committed when making changes to your meal plan. However, you can make it easier to change your diet. Also, you can learn how to diversify your diet so you don’t become bored of the same ingredients. Finally, eat more grains, legumes and high-fiber foods to increase your satisfaction after meals.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. You can gradually increase your intake of whole foods and plant-based ingredients for a more balanced diet by making small changes at first. With time and consistency, this dietary pattern could offer potential health benefits, including a longer lifespan and improved overall quality of life.