The SURPRISING Truth About OLIVE OIL | Dr. Steven Gundry

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Frequently Asked Questions

Can the Mediterranean Diet be gluten-free?

Yes, the Mediterranean diet can be modified 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. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

What are the main food items in a Mediterranean-style diet?

Mediterranean food includes fruits, vegetables and whole grains as well as legumes, nuts and healthy fats like olive oil and olives. When possible, it is best to eat fresh ingredients rather than pre-packaged processed food. Use herbs to enhance your meals. You should incorporate physical activity into your daily schedule to reap the full benefits. Incorporating mindful eating techniques with family and friends when sharing food can help make this diet more enjoyable for those following it.

Is it safe to drink milk on the Mediterranean Diet?

Yes, milk is permitted on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. Also, milk is nutritious and should be included in moderation in your daily drink routine. If you prefer, it can be used to make smoothies and oatmeal. To promote sustainable farming, choose organic milk whenever possible. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

What are the fundamental principles of the Mediterranean Diet?

The Mediterranean diet is a lifestyle choice known for focusing on healthful and nutritious food choices and regular physical activity. This diet emphasizes whole grains, fruits, vegetables, legumes, healthy oils like olive oil, nuts, and moderate amounts of dairy products, meat, poultry, fish, and other animal products. It also encourages red wine in moderation. These are the basic principles of the Mediterranean diet:

1. Consume primarily plant foods including fruits and veggies, whole-grain bread, cereals, beans (legumes), and seeds. You can also eat yogurt (preferably low fat) and small amounts (at most twice per week) of lean poultry or red beef. There are very few fried foods.
2. When possible, prefer fresh ingredients to pre-packaged processed foods.
3. Add herbs rather than salt to flavor meals generously.
4. Include physical activity in your daily life, such as walking after dinner or taking part in an exercise class.
5. Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
6. Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will help you recognize when you are full and satisfied.

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)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (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)

External Links

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet

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• The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription - PMC


• Definition of Mediterranean Diet - A Literature Review. PMC

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


• Top Diets for 2023 - Expertly Review - US News Health

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• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF) Citrus as part of the Mediterranean diet

How To

How the Mediterranean diet can help you lose weight while feeling great

The Mediterranean Diet emphasizes whole grains, healthy fats, legumes, fresh fruits and vegetables. It has been associated with numerous health benefits such as better blood lipids. Improved glucose control. Reduced risk of depression and certain kinds of cancer. Better cardiac health. Improved cognitive function. There are some simple tips that can make it easier for you to follow a Mediterranean-style diet. First, stop eating high-calorie snacks, such as chips, and start eating nutrient rich vegetables instead. Second, you can increase the variety of your diet by using spices and other sources made from fruits, vegetables, and nuts. Integrate grains, legumes, and high-fiber items to increase satiety after meals. These steps will allow you to enjoy your food and have additional health benefits, such as a longer life expectancy and a higher quality of living.

Resources:

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[TAG74] Shilpa Ravella, Assistant Professor of Medicine at Columbia University Medical Center, explains how a healthy diet, comprised of plants, whole grains, and

[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

[TAG77] Full day of Mediterranean food! #foodie #shorts #eating #greekfood #mediterranean #tzatziki #gyro

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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.

[TAG82]   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

[TAG83] 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!),

[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

[TAG87] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG88] 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

[TAG89] 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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[TAG101] 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

[TAG102] This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek

[TAG103] 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

[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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[TAG109] 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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[TAG111] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

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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

[TAG117] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG118] 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

[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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[TAG122] 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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