Selecting from myriad diets that involve low calorie, low fat, heart-healthy, low-sugar, longevity and other features is challenging. Yet, one diet stands out that includes all of these attributes. The Mediterranean diet is a widely studied diet that has multiple health benefits for people throughout the world. A raw food Mediterranean diet is a healthy eating plan that resembles the Mediterranean diet. Consult your nutritionist about a plan for you.
Geography
The Mediterranean diet is based primarily on traditional eating patterns of people from Greece, particularly from the island of Crete, prior to 1960, according to research by Artemis Simopoulos, M.D. published in the "Journal of Nutrition" in 2001. Although many countries border the Mediterranean Sea and share similar foods, the Greek diet differs in type and amount of fats, proteins, carbohydrates and micronutrients. You can incorporate recipes from other cultures and apply them to the foods in the Mediterranean diet.
Features
A raw food Mediterranean diet is an adaptation of the traditional Mediterranean diet. The dietary behavior of Greeks focuses on a high intake of fruits, olives, vegetables, nuts, whole grains, olive oil, cheese, fish and moderate amounts of wine. These foods have many nutritious and health-promoting and protective substances that include antioxidants and essential fatty acids. A raw food Mediterranean diet includes uncooked and unprocessed fruits, vegetables, legumes, nuts, seeds and grains. You may also eat sprouted legumes, nuts, seeds and grains, such as mung bean sprouts, almond sprouts, sunflower seed sprouts and wheat berry sprouts. A raw food Mediterranean diet, however, does not include raw fish.
Benefits
The most compelling part of a raw food Mediterranean diet is the numerous health benefits that include reduced risks of heart disease and diabetes and increased longevity. The Cleveland Clinic notes that increasing scientific evidence demonstrates a traditional Mediterranean diet reduces cholesterol and risk of heart disease, in part due to the emphasis of olive oil with its high content of monounsaturated fatty acids and avoidance of unhealthy fats, such as saturated and trans fats. Research by Miguel Martinez-Gonzalez, M.D., published in the "British Medical Journal" in 2008 discovered that the Mediterranean diet is associated with a reduced risk of diabetes. Research by Antonia Trichopoulou, M.D., published in "Public Health Nutrition" in 2004 shows that adherence to a Mediterranean diet is associated with increased longevity among the elderly.
Limitations
Consuming a raw food Mediterranean diet limits foods that contain essential nutrients, such as vitamin B-12, iron and omega-3 fatty acids. Vitamin B-12 is required in minute amounts and is found in animal based products, particularly shellfish, fin fish, red meat, poultry and dairy. Iron from plant-based foods is less efficiently absorbed than iron from animal-based products. A raw food Mediterranean diet does not include omega-3 fatty acids from fish, the source for eicosapentaenoic acid and docosahexaenoic acid. However, you can eat walnuts and other plant-based foods that contain an omega-3 fatty acid called alpha-linolenic acid.
References
- MayoClinic.com: Mediterranean Diet: Choose This Heart-Healthy Diet Option
- PubMed.gov: The Mediterranean Diets: What Is So Special About the Diet of Greece? The Scientific Evidence
- The Cleveland Clinic: Ask the Dietitian: Mediterranean Diet
- PubMed.gov: Adherence to Mediterranean Diet and Risk of Developing Diabetes: Prospective Cohort Study
- PubMed.gov: Traditional Mediterranean Diet and Longevity in the Elderly
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