2023-06-28 19:04:53
dr Simon Poole; Oatmeal with yogurt and rhubarb. Simon Poole/Getty
The Mediterranean diet is often touted as the healthiest way to eat.
An expert on this diet shared three breakfast ideas with Business Insider.
Try sourdough toast with Spanish tomatoes or oatmeal with nutmeg and yogurt.
If you want to start your day with a Mediterranean meal, try yogurt, oatmeal or sourdough tomatoes, a doctor told Business Insider. The Mediterranean diet is based on vegetables, legumes, seafood and olive oil and recommends reducing processed and fried foods, red meat, refined grains, sugar and saturated fat.
“The Mediterranean Diet is considered the highest standard of healthy eating,” said Dr. Simon Poole, an expert on this type of diet from Cambridge, UK, in an interview with Business Insider. “It’s a traditional, plant-based, natural, and unprocessed diet that has a significant body of really good, high-quality scientific studies showing it reduces the risk of many chronic diseases, from heart disease and stroke to many types of cancer and even Alzheimer’s,” he explains.
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It’s also been linked to longevity, better mental health and maintaining a healthy weight, and may improve quality of life in many areas, Poole said. “It’s a diet that meets all of those criteria and there’s a lot of evidence for it,” says Poole.
He presented three early morning ideas to Business Insider.
Yoghurt with berries, nuts, seeds, honey and cinnamon
Yoghurt with berries and nuts. Getty
Ingredients
Frozen berries, thawed overnight in the refrigerator Handful of mixed, unsalted nuts Assorted seeds Full-fat Greek yogurt A little cinnamon or nutmeg Raw, unprocessed honey (optional)
method
Mix all the ingredients into the yoghurt. Poole uses frozen berries because they’re cheaper than fresh. Both frozen and fresh berries are a good source of fiber and polyphenol antioxidants, which Colorado State University has linked to a reduced risk of certain cancers, cardiovascular disease, diabetes, and neurodegenerative diseases. Nuts provide protein, which promotes satiety, as well as healthy fats, magnesium, zinc, and potassium.
“Cinnamon or nutmeg are very rich in natural antioxidants, and full-fat yogurt is not only good for the gut microbiome, but also reduces glycemic rise by adding fat to the fruit. That means blood sugar levels stay stable and there’s less chance of gaining weight or developing type 2 diabetes,” Poole said.
Spanish style tomatoes on toast
Sofrito on toast. Getty
Ingredients
Sourdough/Spelt/Rye Bread Crushed Tomato or Passata Garlic, Chopped Onion, Chopped Extra Virgin Olive Oil
method
Sauté the garlic and onion in extra virgin olive oil and mix with the tomato sauce (the tomato sauce can be prepared in large quantities in advance and kept in the fridge). Toast the bread and drizzle with the tomato mixture (warm or cold) and another drizzle of olive oil.
The tomato mix is a simple sofrito commonly eaten in Spain and other Mediterranean countries. A small study showed that just one serving of sofrito could lower inflammation levels in men who had previously eaten Western-style.
“Now that we know that most chronic diseases are caused by chronic inflammation, it’s really extraordinary to know that a single meal can lower inflammation levels,” says Poole.
“If we regularly eat meals that contain all the anti-inflammatory and antioxidant components of olive oil, tomatoes, onions, and garlic, we may be able to lower our inflammation scores day-to-day,” he adds.
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Breads like sourdough, spelled, or rye breads have a lower glycemic index, meaning they keep blood sugar levels stable, and typically contain fewer additives than other types of bread, Poole said.
Oatmeal with yogurt and nutmeg
Oatmeal with yogurt and rhubarb. Getty
Ingredients
Oatmeal Yoghurt Nutmeg or Cinnamon
method
Cook the oats to your liking (either in water or in the milk of your choice). Garnish with nutmeg and yogurt.
“Oatmeal is traditional in Britain, but originally came from the Mediterranean region,” says Poole. “An oat-based breakfast is very healthy.” Oats are a good source of fiber and provide you with longer-lasting energy, making you feel full. The flakes also help to lower cholesterol levels.
This article was translated from English by Melanie Gelo. You can read the original here.
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