The Mediterranean diet: everything you need to know

The Mediterranean diet is not just an eating pattern but a lifestyle with its roots in the tradition of the countries of the Mediterranean basin. Recognized as an intangible heritage by UNESCO, this diet boasts numerous health benefits and has been widely studied and endorsed by the scientific community.

What the Mediterranean diet consists of

The foundation of the Mediterranean diet is the abundant consumption of fruit, vegetables, whole grains, legumes, and nuts. Extra virgin olive oil is the main condiment, while fish is eaten regularly, in moderation. Red meat, on the other hand, is eaten sparingly. Dairy consumption is moderate, while red wine is allowed in limited amounts, especially with meals.

Health benefits

The Mediterranean diet has been shown to be effective in the prevention of several diseases, including:

• Cardiovascular disease: thanks to the high consumption of fruit, vegetables, whole grains, and legumes, the Mediterranean diet helps lower LDL cholesterol and blood pressure, two risk factors for heart disease.
• Type 2 diabetes: the low content of refined sugars and the high fiber content help regulate blood sugar levels.
• Certain types of cancer: the high consumption of antioxidants found in fruit, vegetables, and extra virgin olive oil helps protect cells from oxidative damage, which can lead to the development of cancer.
• Alzheimer’s and Parkinson’s disease: the Mediterranean diet may help protect the brain from cognitive decline and neurodegeneration.

Who the Mediterranean diet is recommended for

The Mediterranean diet is recommended for everyone, regardless of age or health status. It is particularly suitable for people at risk of cardiovascular disease, type 2 diabetes, certain types of cancer, and Alzheimer’s and Parkinson’s disease. The Mediterranean diet can be followed at any age, from childhood to old age. It is important to adapt the diet to each individual’s specific needs, based on age, sex, level of physical activity, and any health conditions.

Key foods

The three key foods of the Mediterranean diet are:

• Fruit and vegetables: rich in vitamins, minerals, fiber, and antioxidants, they are essential for optimal health.
• Whole grains: they provide energy and fiber, which are important for the health of the digestive and cardiovascular systems.
• Extra virgin olive oil: rich in monounsaturated fats and antioxidants, it is a healthy condiment that is beneficial for health.

Foods to avoid

The three foods to avoid or limit are:

• Red meat: excessive consumption of red meat has been associated with an increased risk of cardiovascular disease and certain types of cancer.
• Refined sugars: excessive consumption of refined sugars can lead to weight gain, obesity, and type 2 diabetes.
• Saturated fats and trans fats: these fats are harmful to the health of the cardiovascular system.

Where to turn for help

At the Rome American Hospital of the Nefrocenter group, the Obesity Center is in operation, made up of a multidisciplinary team that deals with all problems related to excess weight and eating disorders.