The Mediterranean diet is universally considered one of the healthiest diets in the world. Multiple studies have shown that it significantly reduces the risk of many chronic conditions, including cardiovascular disease, high blood pressure, obesity and type 2 diabetes.
But with the rise in popularity of plant-based diets, there has been a lot of interest in the Mediterranean vegetarian diet as a way to combine these two dietary patterns, and Live Science has published a comprehensive report on the Mediterranean vegetarian diet.
Some studies suggest that the Mediterranean diet can provide an ideal solution to the diet, environment and health dilemma by simultaneously addressing the impact of consumption of animal products and the sharp rise in diet-related diseases.
nutritional strategy
One of the main concerns behind plant-based diets is their ability to provide high-quality protein to build and maintain muscle mass. Fish, meat, and eggs contain all the necessary amino acids (the building blocks of protein) while plants may not have them in the right amounts.
One strategy to ensure a more balanced source of amino acids in a vegan diet is by blending multiple incomplete protein sources, for example, pita bread alone does not contain many an essential amino acid called lysine. But the amount of protein in pita bread can be improved by adding some chickpeas rich in lysine. Another option is to choose whole plant protein sources such as soy products, soybeans, quinoa, buckwheat and chia seeds.
Alternatives for vegetarians
Moderate consumption of dairy products is an important component of the Mediterranean diet. Fortunately, there are a variety of plant-based milks, yogurts, and cheeses available to vegetarians nowadays.
Suhoor meal suggestions
• Oats with Apple and Cinnamon
• Tofu or soy products
• Whole grain bread sandwiches with chickpeas, cucumber and garlic
Creative ideas for Ramadan breakfast
• Sweet Potatoes With Beans
• Falafel and chickpea omelette with vegetables
• Black beans and quinoa
or
• Fry crispy tofu and cauliflower
• Beetroot vegan burger
• Mediterranean stew with chickpeas and olive oil