In 1826 Anthelme Brillat-Savarin wrote “Tell me what you eat and I will tell you what you are.” And in 2024 as we get wiser and learn more about the biohacks, continuous glucose monitoring trends and pursue our quest for extending our lifespans and healthspans, focusing on our diet deserves if not most of our attention, at the very least an article in our newsletter by itself 🙂
Last year when I went for our summer vacation to the Greek islands, I saw evidence of a healthy diet transpiring into everyday agility, youthfulness and just timelessness in the people that we met during our times, and this just reinforced everything I had always “read about”. Yes, the one type of cuisine always leading in health discussions is the Mediterranean Diet so let’s break it down shall we.
First of all, what is the Mediterranean Diet? The Mediterranean Diet is inspired by the traditional dietary patterns of countries around the Mediterranean Sea, such as Greece, Italy, Spain, and Lebanon. This diet is renowned for its numerous health benefits and the delicious, flavorful foods it includes. But what exactly makes up the Mediterranean Diet, and why is it so beneficial for us?
At its core, the Mediterranean Diet emphasizes whole, minimally processed and mostly plant based foods. Here’s a closer look at its primary components:
- Fruits and Vegetables: High intake of a variety of fruits and vegetables provides essential vitamins, minerals, and antioxidants. Remember when our moms and grandmas would say ‘eat the whole rainbow’. I think they were on to something, at least for once!
- Legumes, Nuts, and Seeds: These are excellent sources of plant-based protein, fiber, and healthy fats.
- Whole Grains: The primary source of carbohydrates, whole grains such as brown rice, quinoa, and whole-wheat pasta are preferred over refined grains.
- Healthy Fats: Olive oil is a staple, rich in monounsaturated fats that are beneficial for heart health.
- Fish and Seafood: Consumed regularly, they provide high-quality protein and omega-3 fatty acids.
- Moderate Consumption of Poultry, Eggs, and Dairy: These are included in moderation to provide necessary nutrients without overconsumption.
- Limited Red Meat: Red meat is limited, with a focus on leaner protein sources.
- Herbs and Spices: Used instead of salt to flavor foods, reducing sodium intake.
- Wine in Moderation: Often enjoyed with meals, especially red wine, which contains antioxidants.
Why is the Mediterranean Diet So Good for Us?
The Mediterranean Diet’s benefits are well-documented through various studies, highlighting its positive impact on health. Here are some key reasons why this diet is so good for us:
- Heart Health: Numerous studies have shown that the Mediterranean Diet can significantly reduce the risk of heart disease and stroke. The diet’s healthy fats, such as those from olive oil and fish, help maintain healthy cholesterol levels.
- Weight Management: The nutrient-dense and satiating nature of the Mediterranean Diet helps prevent overeating, making it an effective strategy for maintaining a healthy weight.
- Blood Sugar Regulation: Emphasizing whole grains, healthy fats, and fiber-rich foods helps regulate blood sugar levels, making this diet beneficial for preventing and managing type 2 diabetes.
- Longevity and Disease Prevention: The Mediterranean Diet is associated with increased longevity and a lower risk of chronic diseases, including certain types of cancer and Alzheimer’s disease.
So, next time you’re in the kitchen, try preparing a meal with some Mediterranean staples like feta cheese, olive oil, tomatoes, cucumbers, olives, and fish. Your body will thank you for it, and hopefully we will continue to have a sharp and active mind even going into our 80s-90s, so you can keep enjoying my newsletters as we get older and wiser together, thanks to the omega-3s fueling our brain gray matter:) !!