When I asked people what they thought a Mediterranean diet consisted of, the popular answer was: “meats?” So that’s it, no. Indeed, there is no doubt that this is a somewhat confusing definition: there are many countries around the Mediterranean Sea, and Israeli food is not similar to Italian food, nor to Greek or Spanish food, and certainly not to French.
So what exactly is the Mediterranean diet that prolongs life and reduces disease?
1. Lots of fresh vegetables and fruits, especially tomatoes
2. A lot of fish, instead of other meats, and at least five times a week.
3. One cup of Edom per day
4. High-quality olive oil on a daily basis, and olives
5. Yogurt, banana and hard cheeses, but relatively few dairy products
6. Use of natural raw materials, almost no processed foods.
In a study published yesterday in the new May issue of the American Journal of Clinical Nutrition, they had 400 people consume a Mediterranean diet. 200 of them were given the rules only and told to eat according to the rules as much as they wanted, while 200 others were given a Mediterranean menu which is calorie restricted.
After one year – in the group of the restricted calorie diet there was weight loss, improvement in blood tests, improvement in gut bacteria, a significant reduction in the risk of heart disease and a reduction in diabetes. In the group that ate as much as they wanted there was no such improvement. Conclusion – in every method there is a way that is more correct and it is important to consider these small details before choosing your menu.