• April 29, 2024

Studies conducted more than 30 years ago revealed that Spain, Italy, France, Greece and Portugal, countries of the Mediterranean basin, had a lower percentage of myocardial infarctions and a lower mortality rate due to cancer.

The researchers looked for the possible causes and discovered that the diet played a fundamental role. From then on, they started talking about the Mediterranean diet as a factor to be taken into account in the prevention of such diseases.

For this reason the scientists outlined the elements that define the Mediterranean diet: pasta and rice, vegetables, legumes, abundant fruit, olive oil, oil, little meat and lots of fish, wholemeal bread, and all seasoned with spices such as garlic, oregano, some pepper and small amounts of good wine.

At first it was not known for sure why this combination of foods worked so well, but little by little, the new discoveries in biochemistry and human nutrition revealed the secrets of a thousand-year-old wisdom.

The secret of the Mediterranean diet

The abundance of foods of vegetable origin is striking: fruits, vegetables, bread, pasta, rice, cereals and legumes, as well as the consumption of seasonal and fresh foods.

Olive oil is the main fat, both for frying and for dressing, and the preference for fish, especially blue and poultry.

Other particularities of the Mediterranean diet are:

1. The daily consumption of a moderate amount of cheese and / or yogurt; and of oleaginous and olives in low quantity
2. The intake of red meat twice a month
3. Drink red wine in moderation normally during meals
4. The use of aromatic herbs as a healthy alternative instead of salt
5. Perform some regular physical activity to make the heart work and keep the joints and muscles in shape.

Advantageous combinations

Carbohydrates, pasta, rice, bread and legumes should provide 50% of the total daily energy intake. Fruits and vegetables are rich in fiber, and ensure sufficient vitamins and minerals. The fats or lipids will contribute approximately 35% of the total energy contribution.

Fats of vegetable origin (oilseeds, olive oil) are used instead of those of animal origin. The proteins will provide 15% of the total energy. They also help regenerate the body's tissue. The protein of animal origin (eggs, milk, meat and fish) is more complete than that of vegetable origin (legumes and cereals).

However, properly combined vegetables (for example, lentils with rice) provide a protein of similar quality to the animal, but without cholesterol or saturated fats.