Kaiserslautern American
Page 18
May 1, 2020
Get to know the Mediterranean Diet by MilitaryInGermany.com
The Mediterranean Diet (MD for short) is a nutritional recommendation based on foods inspired by traditional dietary patterns from the Mediterranean region of the world. This region consists of countries between Europe, northern Africa and southwestern Asia along the Mediterranean Sea. As this organized nutrition is practiced by more and more people every day, it shouldn’t really be considered a diet but more like a lifestyle. What is a Mediterranean Diet? Mediterranean Diet is a selection of foods based on the Mediterranean Diet Food Pyramid. MD requires a high consumption of carbohydrates,
fish, olive oil, legumes, whole grains and vegetables; a moderate consumption of dairy products; and a low consumption of meat products. Additionally, it requires foods to be organically grown with no genetically modified organisms (GMO) and treated with chemicals as little as possible.
Carbohydrates The main source of energy in MD foods is carbohydrates but not just any kind. Grains are consumed in the form of whole grain bread, whole grain pasta, whole grain couscous etc. Whole grain is a great source of complex carbohydrates and it has a low Glycemic Index (GI). These carbs provide energy for a longer period of time and don’t raise blood sugar levels (at least not much). This means they
don’t provoke insulin spikes. Also, whole grain carbs are rich in vitamins (especially B vitamins), minerals (magnesium & potassium) and fibers. This food group is especially important for feeling full and satiated while enhancing a healthy digestive system. Starchy vegetables (like potatoes) are also a great source of carbohydrates, especially for people who are physically active. Due to their potassium content, they are very important during periods of extensive sweating. On the other hand, people who are not physically active should limit their intake of starchy vegetables as well as grains. Other great sources of complex carbohydrates are beans, peas and other legumes. These vegetables provide vitamins and minerals as well
as serving as an excellent source of digestive fibers. Again, people who are not physically active should limit their legumes intake to keep their carbohydrate intake to desired levels.
Green and leafy vegetables Green and leafy vegetables are consumed as often as possible as they are a rich source of vitamins, minerals and antioxidants. They have low amounts of complex carbs and are digested very slowly due to their fiber content. Additionally, these veggies require the body to burn more energy during digesting than after digestion. In other words, they literally burn fat. Some examples of green and leafy vegetables are kale, cauliflower, spinach, broccoli, tomatoes, lettuce, zucchini, cucumbers and more.
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Packing with protein The main sources of protein in MD are fish, cottage cheese, low fat cheese, milk, organic and/or omega3 eggs, poultry and red meat. Fish is consumed sometimes even a few times per day in moderate amounts (200 – 300g per serving). Though it is most healthy to consume fresh fish, it is also okay to eat it salted or smoked or even canned. It is important to note that most MD fish are seasonal species such as sardines, anchovies, Atlantic mackerel and similar. These are the best choices of fish because they are low in mercury, cadmium and other pollutants. While tuna and marlins are often considered delicacies, they should not be eaten too often due to their high concentrations of mercury and other toxins. Eggs are consumed daily, but rarely more than one or two eggs per day. Organic and omega-3 eggs have an excellent high-density lipoprotein (good cholesterol) and low-density lipoprotein (bad cholesterol) ratio and are high in vitamin A and iron. However, due to their fat content (two medium sized eggs have 12-15g of fats), their daily amount should be limited. Poultry is a great lean protein and it is consumed once or twice per week. Although red meat is also a good source of protein, it should be consumed only several times a month due to being rich in saturated fats. When cooking red meat, it is a great idea to add lemon juice, garlic, parsley and similar herbs and spices to enhance the flavor. The health benefit of adding lemon juice is that it increases iron absorption. Balancing your fat intake In order to function properly, the human body requires approximately one third of saturated fats, one third of monounsaturated fats and one third of polyunsaturated fats. In western nutrition unsaturated fats intake is too low, which can lead to many health issues including high cholesterol levels, diabetes, heart issues and other diseases. Fats in MD are very balanced and come mostly from sources like olive oil, fish oil, fatty fish, nuts, organic eggs, butter (from cattle that graze grass and small bushes), whole fat milk (from cows, sheep, goats etc.),
