Healing Spices Part 9 with Dr. Sunil Pai: Nutmeg, Onion, Oregano, & Parsley

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Frequently Asked Questions

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is allowed on the Mediterranean Diet. Oats can be whole grains that provide a good source or dietary fiber and minerals, such as iron and magene. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. Oatmeal could be added to smoothies or made into protein bars. It can also be enjoyed plain with almond milk and other toppings such as cinnamon, peanut butter, gojiberries, chia seeds, and chia seeds for additional nutrition. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

Is the Mediterranean diet expensive to follow?

The Mediterranean diet is usually affordable, and includes easily accessible and affordable ingredients. Many staple foods are found in local grocery stores or farmers' markets. But, it can be more expensive to shop for organic products or high-quality protein, as well as special items such extra virgin olive oils. Plan your meals and budget accordingly. It is also a good idea to save money on food by using leftovers or bulk freezing foods such as fish and grains.

Is the Mediterranean Diet suitable for people suffering from certain health conditions like diabetes?

People with diabetes or other health issues will find the Mediterranean Diet helpful. This diet emphasizes whole foods, minimizes refined sugars or carbs, and places more emphasis on healthy fats than butter or oil. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Incorporating some exercise into this diet will help maintain and control blood sugar levels. Healthy food options such as switching white bread to whole-grain bread or substituting nuts for crackers in salads can help to create a balanced meal plan that is suitable for managing many health conditions.

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

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. 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 option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. However, remember that it does not contain the same nutrients or positive compounds as EVOO, so try to make up for these benefits in other parts of your diet whenever possible.

What is a typical Mediterranean breakfast like?

A Mediterranean breakfast can include a mix protein, healthy and carbohydrate. The options include eggs in olive oil and roasted vegetables with a side salad, Greek yogurt with cheese, whole-grain Toast, or Quinoa porridge topped off with fresh fruits. Avocado toast with tomatoes and feta cheese is also an excellent option for breakfast. Begin your day on the Mediterranean with high-quality proteins like wild-caught seafood, grass-fed beef, organic eggs and nuts. Consider whole grains such quinoa and oatmeal as healthy carbohydrates. Limit sugar by eating fresh fruits and avocados instead of processed yogurts or cereals. Add healthy fats like extra virgin olive oil and coconut oil to your breakfast. Green tea is a great addition for antioxidants.

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)
• 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)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.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)

External Links

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• Primary Prevention of Cardiovascular Disease by a Mediterranean Diet

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 - Expertly Reviewed - US News Health

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• The Health Benefits of the Mediterranean Diet - PubMed


• PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is a great way of improving your overall health, and quality of living. Healthy fats, whole grains and legumes are all part of this eating plan. Fresh fruits and vegetables are also included in the daily meals. You can reap the health benefits of eating this way, such as improved blood lipids, better glucose control and reduced risk for certain types and cancers, better cardiac health and cognitive function, and weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Swap high-calorie snack foods like chips for nutritious, low-calorie vegetables such as hummus and other traditional greens.
2. Find out how to make your diet more varied by adding spices or other sources made from nuts, fruits, or vegetables.
3. Include grains, legumes, or high-fiber food items to increase your satisfaction.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Instead of traditional oils, you can use olive oil as your primary cooking fat.
6. Finally, occasionally enjoy a red wine to complete the Mediterranean experience.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. Combine this with regular moderately vigorous exercise to see even greater improvements in the short-term and long-term.

Resources:

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[TAG75] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG76] Make Mediterranean Breakfast and enjoy your Italy tour. follow for more. #youtubeshorts #shorts #health

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[TAG79] 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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[TAG81] 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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[TAG84] 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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[TAG86] 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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[TAG104] 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

[TAG105] 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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[TAG113] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG114] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG115] 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

[TAG116] 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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[TAG119] 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

[TAG120] 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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