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Frequently Asked Questions
Can I use regular olive oil instead of extra virgin olive oil?
Extra virgin olive olive oil can be substituted for regular olive olive oil in the Mediterranean diet. Regular olive oil can still be used, even though Extra Virgin Olive Oil (EVOO), is more desirable for its superior quality and nutritional benefits. However, it is still possible to use regular olive oil due to its mild flavor. Regular olive oil can be used for daily meals such as stir-frying and roasting vegetables. This oil comes at a lower cost than EVOO. Others believe it might be better suited to high heat applications, such 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.
Can the Mediterranean Diet be made gluten-free?
Yes, you can adapt the Mediterranean Diet to be gluten-free. It is possible to incorporate gluten-free grains into your meals, instead of whole-grain carbohydrates such as barley or wheat. Additional gluten-free options include fruits like melon, pears and fresh vegetables as well as legumes, nuts, seeds and nuts. Individuals who are allergic to dairy and milk may find it beneficial to choose lactose-free options for protein. Some other ideas that may help could include having porridge instead of oats for breakfast, opting for baked salmon with potatoes or a bean soup for lunch rather than sandwiches on wheat bread, or roasting vegetables with herbs for dinner!
Can I drink alcohol while on the Mediterranean diet
Yes, alcohol can be enjoyed in moderation as part a Mediterranean diet. The recommended daily limit for alcohol consumption is 1 glass per person for women and 2 for men. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Avoid heavy spirits like cocktails due to their high levels of sugar. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.
Can the Mediterranean Diet be vegetarian
Yes, you can adapt the Mediterranean Diet to be vegetarian. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. 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. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!
What foods are prohibited on the Mediterranean diet?
Certain food groups are not included in a Mediterranean diet. Certain foods shouldn't be eaten to maintain the health benefits associated with this dietary pattern. Although these foods are fine to eat occasionally, they can cause problems for your health if you eat them regularly.
The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items are rapidly absorbed into the body as sugars and can cause weight gain. They also lack vitamins and minerals as compared to whole grains like quinoa and millet.
Other sugars are also included in this category. Avoid sweetened drinks such as soda, tea, and juices that contain added sugars. These will not support weight management, healthy nutrient profiles, or weight management.
It is best to avoid red meats and processed foods in Mediterranean-style meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Due to the association of nitrates with cell damage responses within the cells, processed lunchmeats may raise cancer risk. Dairy products should not also be consumed frequently as some cheeses contain significant amounts of saturatedfats. However, feta and skimmed milk are better options than heavy cream and creme fraiche alternatives.
According to nutrition professionals, fish should not exceed three times per weekly.
Statistics
- Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
- 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)
- Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
- 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)
External Links
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- The Health Benefits of the Mediterranean Diet - PubMed
- PubMed: Cardiovascular Health and the Mediterranean Diet - PubMed
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How To
How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?
The Mediterranean diet is an excellent way to improve your overall health and life quality. Healthy fats, whole grain, legumes, fresh fruits and veggies are key components of the Mediterranean eating style. This eating style can have many health benefits, including better blood lipids and glucose control, lower risk of certain cancers and better cardiac health, better weight management, and enhanced cognitive function. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:
- You can swap high-calorie snacks such as chips for nutritious vegetables like hummus appetizers, traditional greens and beans dishes.
- Learn how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables.
- Consider incorporating grains, legumes and high-fiber products that can improve your appetite after meals.
- To get more nutrition, include moderate amounts yogurt, cheese, or milk throughout the day.
- Use olive oil as the primary cooking fat instead of traditional oils;
- Enjoy a glass of red wine occasionally to round out the Mediterranean experience.
You can adopt Mediterranean eating habits with effort and time. This will allow you to enjoy your food while also gaining potential health benefits. When combined with regular vigorous exercise, you could experience even greater gains in both short-term results and long-term health benefits.
Resources:
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[TAG69]Craving the flavors of the Mediterranean without the jet lag? Join Ruben Dominguez live at the original Phoenicia on Westheimer, celebrating 40 years of |
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[TAG70]In honor of the 75th anniversary of NYU Langone’s Rusk Rehabilitation, Dr. Steven R. Flanagan, chair of the Department of Rehabilitation Medicine at NYU |
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[TAG71]You should be eating a Mediterranean diet, and here’s why: |
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[TAG72]How To Get Omega-3s Without Eating Fish or Seafood If you're allergic to fish, or just don't like fish, or if you are eating vegetarian, vegan, or plant-based, |
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[TAG73]Shilpa Ravella, Assistant Professor of Medicine at Columbia University Medical Center, explains how a healthy diet, comprised of plants, whole grains, and |
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[TAG74]The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular |
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[TAG75]Make Mediterranean Breakfast and enjoy your Italy tour. follow for more. #youtubeshorts #shorts #health |
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[TAG76]Full day of Mediterranean food! #foodie #shorts #eating #greekfood #mediterranean #tzatziki #gyro |
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[TAG77]Menopause 5 Foods to Help Relieve Symptoms |
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[TAG78]This is what it is on the menu for The Modern Mediterranean Diet for this evening testing for Meals For Longevity. more comments coming soon... thank you |
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[TAG79]Will a Mediterranean diet helps lose belly fat? #foodie #healthylifestyle #BellyFat |
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[TAG80]This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death. |
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[TAG81]HELPFUL TIP: How to make couscous fluffyYou can toss the uncooked couscous in a drizzle of olive oil before adding the liquid, which coats each grain in oil |
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[TAG82]I might work as an author and teacher all about Greek and Mediterranean cuisine, but I’m also a mom (in fact, I consider this to be my most important job!), |
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[TAG83]This spanakopita muffins recipe makes great use of a Greek classic spinach pie filling (minus the onions and/or scallions), but in this form the spinach-feta |
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[TAG84]A simple and cozy fall family dinner, this Slow Cooker Chicken Tortilla Soup is filling and hearty making a perfect weeknight meal.The post Slow Cooker Chicken |
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[TAG85]A weekly series where we share our family’s actual Mediterranean diet meal plan. The goal is to simply share meal and recipe ideas.The post Mediterranean Diet |
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[TAG86]The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease. |
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[TAG87]This Mediterranean Diet inspired Fall Cheese Board is the perfect party appetizer, grazing meal or simply a qucik dinner all in one. The post Fall Cheese Board |
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[TAG88]In Greece, there’s one ultimate sweet superfood: honey, which reigns supreme as the world’s best natural sweetener, adding its exquisite touch to a wide array |
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[TAG89]The Greek authentic recipe for delicious spanakopita straight from my mothers notes! Crispy layers of phyllo dough brushed with…The post Authentic Greek |
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[TAG90]Tender, juicy chicken pieces paired with crunchy autumn vegetables, all seasoned in a savory Mediterranean herbs blend. This sheet pan Mediterranean-style |
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[TAG91]Unlock the secrets of longevity with our comprehensive guide! Discover 7 essential steps to embrace the Mediterranean lifestyle and…The post Master the |
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[TAG92]The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits, |
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[TAG93]Mageirio, after the verb, to cook, “mageirevo,” is essentially an all-purpose summer stew, a kind of “throw-everything-in-one-pot,” dish that almost every home |
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[TAG94]Sharing some Mediterranean diet recipes we've been loving lately from around the web and social media. All tried and enjoyed.The post Mediterranean Diet |
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[TAG95]New research shows that following a Mediterranean may protect from cancer but also protect cancer survivors. Science is continuously…The post Mediterranean |
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[TAG96]The Mediterranean diet focuses on using the freshest ingredients when possible, so we are sharing a list of September Seasonal Produce. The post September |
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[TAG97]The post When Life Gives You Lemons Make Avgolemono appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and |
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[TAG98]The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds. |
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[TAG99]The post I’d rather be in Greece Ornament appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and creating dishes |
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[TAG100]Pollo al ajillo (which literally translates to garlic chicken) is one of the most traditional recipes in Spanish gastronomy. It’s also an integral part of |
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[TAG101]This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek |
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[TAG102]Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little |
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[TAG103]Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the |
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[TAG104]Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases |
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[TAG105]There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This |
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[TAG106]Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with |
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[TAG107]Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive |
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[TAG108]Greek Chicken Gyro, a healthy alternative to the classic Greek gyro you’d find at Greek festivals around the world. Yes, it’s true. We love a delicious gyro |
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[TAG109]Mediterranean shrimp stir fry – a simple, delicious and healthy way to serve up a Greek inspired dinner. One of our favorite things to do while we’re in the |
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[TAG110]It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool. |
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[TAG111]Homemade Pita chips are a healthy and delicious snack. See our pita chip recipe below. If you’re looking to make pita from scratch as well, we’ve got you |
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[TAG112]Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart |
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[TAG113]Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older |
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[TAG114]CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the |
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[TAG115]According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several |
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[TAG116]There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life. |
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[TAG117]The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to |
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[TAG118]Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the |
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[TAG119]This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the |
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[TAG120]Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding |
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[TAG121]These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors. |
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[TAG122]A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of |
