The Mediterranean diet is dated back in the 1960 and based in traditional foods that used to be eaten in countries like Greece and Italy. The diet is low in starch and carbs. It is also full of flavonoids and vitamins that help in fighting diseases. The diet is beneficial. It is easy to follow the diet compared to the low fat diet. Reason being, it is enjoyable. Read on to learn more about the low carb Mediterranean food or diet.
The Mediterranean diet is about refined carbohydrates. Avoid bread, potatoes, pasta, rice and processed cereals. Instead you should switch to whole grains, quinoa, lentils and beans because they are healthy and filling too. Brown rice is fine and whole wheat bread that have added sugar. The Mediterranean recipe will cut down on sugary drinks, desserts, sugar and drinks. There are many healthy alternatives. The main goal is weaning yourself off sugar.
The diet involves consumption of more vegetables like dark leafy greens, yellow and red pepper and others. You can top up by including non-starchy vegetables. You can check simple recipes online to help make delicious vegetables. This is helpful if you are dont like vegetables by increasing your intake. This will help increase your intake of vegetables especially if you are a reluctant vegetable eater. You also need to include some fruit which should be one to two portions daily. Consider berries, apples and pears. Ensure not to peel them as most of the nutrients are contained there.
Also, you can minimize the intake of tropical fruits that contain high sugars like bananas, melon, mangoes and pineapple. The diet includes a lot of high quality protein of about one and half to two ounces each day. Proteins arent stored in the body. It is vital you include an adequate level in your diet to avoid muscle loss. There are some processed meats that need to be eaten in moderation such as salami, bacon and sausages. High quality proteins such as oily fish, eggs, tofu, soy, meat, seafood, quinoa, chickpeas and lentils should also be eaten in moderation.
Until recently, dairy products were shunned because people believed they are not healthy. However, after research, studies found that there is no evidence that saturated fats increase the risk of heart disease. Actually, dairy products contain healthy fats and oils. Alternatively, there are healthy options like nuts, olive oil, cheese, yogurt, shrimp and coconut oil. There are a great source if energy and make food taste much better. Consumption of healthy oils improves the absorption of fat soluble vitamins like A, D, E and K.
Vinegar helps in reducing weight and abdominal fat, improve insulin sensitivity and lipids. The variations in different countries makes it hard to know what is exactly included in the Mediterranean diet.