And the Winner Is... The Mediterranean Diet - By Ola Adamolekun

This month something interesting popped into my Google news feed. The Mediterranean Diet being named as the most popular diet of 2022 (I’m not sure how true this is, so don’t quote me!). Now, those people who know me understand that I hate the use of the word ‘diet’. I associate it with something unstainable. I much prefer the term ‘way of eating’ or ‘WOE’.

However, I quite like the Mediterranean and I have recommended it to some of my prediabetic patients and clients. I thought I’d write an article about it at the start of 2023 - especially when people are more aware of what they are eating and keen to make changes.

So what is the Mediterranean Diet? According to Heart UK (The Cholesterol Charity) the Mediterranean Diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods. As well as being healthier, many people find the Mediterranean satisfying and sustainable.

It consists of the all the major food groups - carbs, healthy fats, protein and fibre (so you won’t be cutting out any nutrients or food groups).

So, what’s my take on the Mediterranean? If I’m honest I can’t say I’ve tried it over a long period of time, but I’ve worked with people who have and here are a few of the benefits:

1. It keeps you fuller for longer due to the inclusion of unsaturated fats like olive oil, avocado and natural nuts.

2. It includes a huge range of vegetables. A healthy plate is one which consists of 50% vegetables and the Mediterranean way of eating incorporates this.

3. It encourages you to eat wholegrains and legumes. These are a really good source of unrefined unprocessed carbohydrates and protein.

4. Anyone who knows me knows that I’m always saying, ‘eat real food’. Well, this is the foundation of the Mediterranean way of eating - processed food is kept to a minimum!

5. And a bonus - just for you red wine drinkers out there, this is allowed in moderation. Woo-hoo!

I think that any way of eating that is simple to follow, includes the main macronutrient groups and is full of tasty foods is well worth a try. As a self-confessed carnivore, it’s great that some red meat and lean meat is allowed or else I’d have to give it a miss. If you need to shed some weight or want to improve your all round health, this is a good way of eating to try. www.beencouragedwellness.co.uk www.facebook.com/BeEncouragedBeStrong

I’d love to hear how you get on, so feel free to reach out to me on social media. Now - I think that it’s only fair that I air my views on other ways of eating so watch this space. What should I talk about next - keto, carnivore (yum), paleo, low carb? The list is endless and it’s a bit of a minefield out there, so I’m going to state the case for some popular ways of eating in the coming weeks.

In the meantime, enjoy the Mediterranean way of eating. I wish we could get some of their warm sun as well!