The Mediterranean diet is a program that teaches a lifetime of healthy eating. It places the focus on portion control and eating fresh food as opposed to processed food. In terms of fats, it encourages the use of olive oil instead of saturated fats from oils, butter or margarine. While you should discuss any dietary change with a physician or registered dietitian, there appear to be health benefits of following the Mediterranean diet and using olive oil.
Reduces the Risk of Heart Disease
This food program follows the cooking style of countries bordering the Mediterranean Sea and it is known for being a healthy option for those with or at risk for heart disease, states MayoClinic.com. The diet is rich in fruits and vegetables, pasta and rice, while limiting red meat. This plan encourages consuming up to nine servings of fruit and vegetables each day.
The Mediterranean diet also uses olive oil, which is a form of monounsaturated fat. Monounsaturated fats are healthier for the heart than saturated or trans fats, which can raise cholesterol levels. Following this plan is a heart-healthy option, because it appears to lower low-density lipoproteins or bad cholesterol levels. LDL can build up along the artery walls and cause coronary artery disease, which can lead to a heart attack or stroke.
Lowers Risk for Diabetes
Following a plan like the Mediterranean diet, which includes vegetables, fiber-rich grains, legumes, fish and healthier unsaturated fat such as olive oil, may reduce the risk of diabetes even if patients do not lose weight, claims MedlinePlus. The Mediterranean diet is more effective than a low-fat diet in achieving these results.
While more research is needed to understand the link, those with or at risk for diabetes may find this plan helps to keep blood sugar levels in check. Many of the foods encouraged on this diet are considered to have a low glycemic index, meaning that they do not cause drastic spikes in blood sugar levels.
Fights Obesity
To lose weight it is necessary to take in less calories than you burn off, however many diets can lead to feelings of deprivation. The goal is to eat in way that limits calorie intake, but still creates feelings of fullness. Eating a diet like the Mediterranean, which is rich in fruits and vegetables, can help.
Fruits and vegetables have a high concentration of water with fewer calories, which means you can eat more. For example, a serving of vegetables has a lower calorie count then a serving of meat.
In addition, eating whole grains which contain fiber also helps. Fiber takes a long time to digest which means it creates feelings of fullness sooner and for longer than low-fiber foods. Both can lead to feeling full while eating more, which according to the Centers for Disease Control and Prevention, can aid in weight loss efforts.
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