Benefits of the Mediterranean Diet
The Mediterranean diet comprises a set of foods: seasonal vegetables, fresh fruit for dessert, extra virgin olive oil as a fundamental dressing, abundant fish in front of occasional red meat or dairy and nuts. But, beyond a nutrition pattern, it is a lifestyle.
From Beloleum, producers of extra virgin olive oil from Aragon, we promote the healthy habits that the Mediterranean diet gives us generation after generation. A source of health and centuries-old wisdom that we must safeguard.
Do you want to know what its characteristics and benefits are? Rediscover the Mediterranean diet and its food!
What is the Mediterranean diet?
The Mediterranean diet is a Healthy eating pattern shared in the basic traits by countries of the Mediterranean basin, thanks to its similar meteorology and natural resources.
The importance of these habits and the rich common characteristics that extend over kilometers are recognized by UNESCO, which included in 2013 this heritage in the representative list of intangible cultural heritage, an element managed by Cyprus, Croatia, Greece, Italy, Morocco, Portugal and Spain, although this food is common in other countries, such as France.
According to UNESCO, “The act of eating together is one of the foundations of the cultural identity and continuity of the communities of the Mediterranean Basin”. and recognizes its cultural value in the “social exchange and communication, and also of affirmation and renewal of the ties that shape the identity of the family, the group or the community”.
Characteristics of the Mediterranean diet
- Variety of seasonal foods with healthy properties. An example is the abundant vegetables, mushrooms and legumes, as well as fruit as a dessert in front of the sweets, which are occasional.
- Simple and low fat dishes. The fats that are used, and that are necessary for the proper functioning of our body, are unsaturated, such as that provided by olive oil or nuts. Here you can learn more about these healthy fats.
- Extra Virgin Olive Oil It is used as an accompaniment in a large part of the dishes and, in addition to its high content of oleic acid and other benefits, it seasons and enhances the flavor of the dishes.
- high fish consumption, especially blue, which provides high quality protein.
- It is rich in cereals (bread, pasta or rice), which are consumed daily.
- good hydration With the corresponding liters of water it is crucial. Wine, with a long tradition in the Mediterranean diet, should be consumed in moderation and at meals, where a glass is enough.
- This healthy diet is complemented by daily physical exercise, adapted to the circumstances of each person.
Mediterranean diet pyramid
- daily: At the base of the pyramid we find vegetables, vegetables and fruits. They are accompanied by cereals, bread, rice, pasta, dairy products and extra virgin olive oil.
- Several times a week: Regular but not daily consumption of fish, eggs, nuts, lean meat or nuts is recommended.
- Occasionally: Fatty meats are consumed occasionally and as an accompaniment. Other processed foods such as soft drinks or industrial pastries are not part of the Mediterranean diet and, if consumed, it must be occasionally.
Main benefits of maintaining the Mediterranean diet
1. healthy fats
Consumption of saturated fat does not usually provide more than 8% of the total energy. The leading role is unsaturated fat, such as those provided by olive oil, blue fish or nuts.
2. Cardiovascular health
As the Heart Foundation defends, this diet is a good ally for health and Cardiologists recommend it to improve the life of the heart. In fact, the Mediterranean countries have fewer deaths from myocardial infarction than the rest of the Western industrialized countries.
Olive oil oleic acid is a monounsaturated fatty acid that Helps reduce what is known as “bad” cholesterol (LDL) and increase the “good” (HDL).
3. Olive oil vs butters
Olive oil is the quintessential fat used in both raw and fried stews. Something that is recommended against butters and butters.
4. suitable proportions
The traditional proportions have been a large number of fruits and vegetables, which are base together with cereals, while meats are usually reserved for garnish.
5. Seasonal food
The traditional Mediterranean diet includes seasonal and proximity foods, hence its great variety. It is a diet that not only represents an entire heritage, but also a responsible and sustainable way of relating to the environment.
The olive trees of Beloleum grow in the fields of Belchite, where we work the varieties traditionally cultivated in the Aragon area: IMPLERT, , Arbequina and the coupage of both, which we have baptized as selection. Discover our EVOO Premium, which is made in the mill of our ancestors, heart of this process generation after generation.
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