Benefits of the Mediterranean Diet

2023-11-13 09:32:18

The Mediterranean diet is considered UNESCO intangible heritage for its multiple benefits for general health. The nutritionist and professor at the Open University of Catalonia (UOC), Anna Bach, tells us how we can get the most out of it and eat healthy on World Mediterranean Diet Day. November 13.

The Mediterranean diet is recommended by professionals. EFE/Kai Försterling

The Mediterranean Diet is considered one of the healthiest in the world. Anna Bach, nutritionist and professor at the Universitat Oberta de Catalunya (UOC), in an interview with EFESalud, talks to us about the benefits of this diet, which, furthermore, she affirms is “much more than just eating.”

Some of the factors that make it such a healthy diet are the preference for seasonal, fresh and lightly processed foods. But also, as the nutritionist states, other parameters such as a good rest at night and even during the day (nap), moderation of portions, and socialization at meals, complement it.

Likewise, from the UOC remember that the Mediterranean diet is intangible heritage of humanity by UNESCO, due to its multiple health benefits of people. This is largely due to the high content of olive oil and heart-healthy fats and its overall composition.

Ten benefits of the Mediterranean diet

Professor Anna Bach offers us ten specific benefits that the Mediterranean diet has for our general health:

1. Improves life expectancy: The Mediterranean diet reduces mortality and the risk of mortality in overweight or obese people by 9%.

2. Reduces premature aging of cells: The antioxidant capacity of the Mediterranean diet can help combat cellular stress and preserve telomere length.

3. It can prevent cardiovascular diseases: Thanks to the low composition of saturated fats and the high content of healthy fats, such as olive oil.

4. Reduces obesity and metabolic syndrome in healthy or at-risk people: The Mediterranean diet helps lower cholesterol and triglyceride levels in the blood.

5. It has a protective effect against age-related diseases: Such as neurodegenerative pathologies and cognitive impairment.

6. Reduces the incidence of type 2 diabetes: A diet rich in carbohydrates and olive oil regulates our body’s glucose levels.

7. It is beneficial for the immune system: For its micronutrients, such as vitamins (D, B, C), minerals (selenium, magnesium) and omega-3 from fish.

8. Improves bone health: It has a key role in maintaining bone mass and preventing bone fractures.

9. Promotes physical well-being: Eating fresh, lightly processed, seasonal plant-based foods and doing physical exercise contributes to a healthy lifestyle.

10. Helps keep the intestinal microbiota balanced: Thanks to the high fiber content of the food and the presence of natural probiotics.

Are we still eating well?

“In recent decades, there has been a “food transition” where the consumption of animal proteins has increased significantly, along with empty calories from refined sugars, fats and alcohol,” says the nutritionist. This is due to socioeconomic and cultural factors and makes us move away from the traditional Mediterranean diet pattern.

In addition, Bach reminds us that “scientific evidence tells us that a high consumption of red and processed meats, products rich in sugar, salt and poor quality fats are associated with a greater risk of chronic diseases, various types of cancer, cardiovascular diseases and mortality in general, while a high consumption of vegetables, fruits, legumes, fish and whole grains is associated with a protective effect against them.”

For all the benefits it brings to our general health, the UOC expert indicates that it is crucial to maintain the Mediterranean diet pattern in our current context, since diet is a determinant of people’s health status.

EFE/Kai Försterling

How to eat “Mediterranean”?

Finally, this expert gives us the necessary guidelines to follow a good Mediterranean diet.

First of all, it reminds us that it is advisable to respect the proportions of the plate and the food pyramid of the Mediterranean diet. We must be aware of the quantities, frequencies and proportions of food.

Thus, he adds that “both on the plate and the pyramid they highlight the need for fruits, vegetables and whole grains in meals to complement the rest of the foods to ensure healthy proteins and hydration.”

However, we should not only worry about what we eat, but it is important to take care of our general health to stay healthy.

“The Mediterranean diet is much more than a way of eating: comparing it with the dishes or food pyramids of the five continents, it has been observed that the Mediterranean diet guidelines are the only ones that incorporate clear dietary recommendations and refer to physical activity. , to sociocultural and economic factors, and to the environment,” recalls Anna Bach.

Mediterranean diet infographic. Image provided by the UOC.