OVERVIEW
The Mediterranean diet, inspired by the traditional eating
habits of countries bordering the Mediterranean Sea, has
been the subject of extensive scientific research due to its
numerous health benefits. Key components of the diet include
a high consumption of fruits, vegetables, whole grains,
legumes, nuts, seeds, and olive oil, moderate consumption of
fish and poultry, and low consumption of red meat and
sweets. Red wine is also consumed in moderation.
Mediterranean Cucumber Salad Recipe | The Mediterranean Dish
Summary
This Mediterranean cucumber salad recipe features cucumbers,
shallots, radish, and fresh dill tossed in a light citrus
dressing. English cucumbers are recommended for their
sweetness and low water content, but slicing cucumbers can be
used if unavailable. The salad is best served fresh and can
be customized with variations like kalamata olives or feta
cheese.
THE MEDITERRANEAN DIET OFFERS SIGNIFICANT HEALTH BENEFITS
Bean Salad With Tahini And Eggs (Tahinli Fasulye Piyazì) Recipe
The Mediterranean Dish
Summary
This Turkish bean salad, Tahinli Fasulye Piyazì, is a specialty
from Antalya. It features cannellini beans, onions, tomatoes,
parsley, and olives in a creamy tahini dressing. The salad can be
served as a main dish with flatbread or as a side with grilled
meats.
THE MEDITERRANEAN DIET - SCIENTIFIC STUDIES (CLINICAL TRIALS)
⓵ The Mediterranean Diet: An Update of the Clinical Trials
https://pmc.ncbi.nlm.nih.gov/articles/PMC9317652/
Summary
The Mediterranean Diet (MedDiet) is a dietary pattern
originating from the Mediterranean basin, characterized by
high consumption of non-refined cereals, fruits, vegetables,
nuts, and olive oil, with moderate intake of fish, poultry,
and dairy. Clinical trials have shown the MedDietÕs
beneficial effects on cardiovascular diseases, metabolic
diseases, and cancer, primarily due to its anti-inflammatory
and antioxidant properties. The review highlights the
importance of strict adherence to the MedDiet and the
beneficial effects of specific components like olive oil and
its polyphenols.
⓶ Mediterranean Diet and Quality of Life in Adults: A Systematic Review
https://pmc.ncbi.nlm.nih.gov/articles/PMC11819740/
Summary
A systematic review of 28 studies found a significant
association between adherence to the Mediterranean diet and
improved health-related quality of life (HRQoL), particularly
in physical domains. The review suggests that the
Mediterranean diet, characterized by high consumption of
fruits, vegetables, whole grains, and healthy fats, may
enhance overall wellbeing and support effective management of
chronic diseases in aging populations. This highlights the
potential of dietary interventions in improving HRQoL and
promoting healthy aging.
⓷ Health Benefits of the Mediterranean Diet: Metabolic and
Molecular Mechanisms
https://pmc.ncbi.nlm.nih.gov/articles/PMC7190876/
Summary
The Mediterranean diet, rich in minimally processed plant
foods, is associated with reduced risk of chronic diseases
and increased life expectancy. Studies show it lowers lipid
levels, protects against oxidative stress and inflammation,
and influences hormones and growth factors. While the exact
mechanisms are unclear, the diet's impact on metabolism and
molecular pathways is a promising area of research.
⓸ The Mediterranean Diet and Cardiovascular Health: A Critical Review
https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.118.313348
Summary
The Mediterranean diet, rich in plant-based foods and olive
oil, is associated with improved cardiovascular health
outcomes, including reduced rates of coronary heart disease,
ischemic stroke, and total cardiovascular disease. Despite
methodological controversies, the evidence supporting the
cardiovascular benefits of the Mediterranean diet remains
strong and consistent.
⓹ The effects of Mediterranean diet with and without exercise on
body composition in adults with chronic disease: A systematic
review and meta-analysis of clinical trials
https://www.clinicalnutritionjournal.com/article/S0261-5614(25)00173-6/fulltext
Summary
A systematic review and meta-analysis of 17 studies found
that the Mediterranean diet (MedDiet), regardless of exercise
or energy restriction, improved BMI, lean mass, and visceral
adipose tissue in adults with chronic diseases. Combining
MedDiet with exercise led to significant reductions in
weight, BMI, waist circumference, body fat, and visceral
adipose tissue, with the exception of lean mass. These
findings highlight the potential benefits of a multimodal
intervention integrating the MedDiet with exercise for
chronic disease management.
Easy Greek Salmon Recipe | The Mediterranean Dish
Summary
This easy Greek salmon recipe is a simple and flavorful
option for weeknight dinners. The salmon is baked with a
sauce made from lemon, garlic, oregano, and dill, and topped
with cherry tomatoes and green onions. It can be served with
a Greek salad and a grain like rice for a complete meal.
MEDITERRANEAN DIET - INSTITUTIONAL RESOURCES
CLEVELAND CLINIC
Mediterranean Diet
https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
The Mediterranean Diet has these benefits because it:
Limits saturated fat and trans fat. You need some saturated
fat, but only in small amounts. Eating too much saturated
fat can raise your LDL (bad) cholesterol. A high LDL raises
your risk of plaque buildup in your arteries
(atherosclerosis). Trans fat has no health benefits. Both of
these "unhealthy fats" can cause inflammation.
Encourages healthy unsaturated fats, including omega-3 fatty
acids. Unsaturated fats promote healthy cholesterol levels,
support brain health and combat inflammation. Plus, a diet
high in unsaturated fats and low in saturated fat promotes
healthy blood sugar levels.
Limits sodium. Eating foods high in sodium can raise your
blood pressure, putting you at a greater risk for a heart
attack or stroke.
Limits refined carbohydrates, including sugar. Foods high in
refined carbs can cause your blood sugar to spike. Refined
carbs also give you excess calories without much nutritional
benefit. For example, such foods often have little or no
fiber.
Favors foods high in fiber and antioxidants. These nutrients
help reduce inflammation throughout your body. Fiber also
helps keep waste moving through your large intestine and
helps maintain healthy blood sugar levels. Antioxidants
protect you against cancer by warding off free radicals.
The Mediterranean Diet includes many different nutrients
that work together to help your body. There's no single food
or ingredient responsible for the Mediterranean Diet's
benefits. Instead, the diet is healthy for you because of
the combination of nutrients it provides.
NATIONAL INSTITUTE OF HEALTH (NIH)
The Mediterranean Diet: From an Environment-Driven Food Culture
to an Emerging Medical Prescription
https://pmc.ncbi.nlm.nih.gov/articles/PMC6466433/
The Mediterranean diet originates in the food cultures of
ancient civilizations which developed around the
Mediterranean Basin and is based on the regular consumption
of olive oil (as the main source of added fat), plant foods
(cereals, fruits, vegetables, legumes, tree nuts, and
seeds), the moderate consumption of fish, seafood, and
dairy, and low-to-moderate alcohol (mostly red wine) intake,
balanced by a comparatively limited use of red meat and
other meat products.
MAYO CLINIC
Mediterranean diet for heart health
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
More-recent studies linked the Mediterranean diet with lower
risk factors for heart disease, such as high cholesterol and
high blood pressure.
Today, the Mediterranean diet is one of the healthy eating
plans that American nutrition experts recommend. It's also
recognized by the World Health Organization as a
healthy-eating pattern.
AMERICAN HEART ASSOCIATION
What is the Mediterranean Diet?
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
Mediterranean lifestyle, not just diet, may greatly improve health
https://www.heart.org/en/news/2023/02/28/mediterranean-lifestyle-not-just-diet-may-greatly-improve-health
Much is known about the heart-health benefits of adopting a
Mediterranean-style diet, with its heavy focus on whole
grains, fruits, vegetables, fish and healthy oils. But what
about the rest of the Mediterranean lifestyle?
Easy Chicken Paella Recipe | The Mediterranean Dish
Summary
This chicken paella recipe is a flavorful and easy one-pan
meal featuring bone-in, skin-on chicken thighs, a medley of
vegetables, and bold Spanish spices like saffron and smoked
paprika. The dish is cooked entirely on the stovetop to
achieve the coveted crispy rice crust, known as socarrat.
While not a traditional recipe, it celebrates the variety of
paella and offers flexibility for substitutions and
additions.
MEDITERRANEAN DIET IN THE SCIENCE NEWS
https://sciurls.com/?q=Mediterranean%2BDiet&btnG=sciurls
NYT | The Mediterranean Diet Really Is That Good for You. Here's Why.
https://www.nytimes.com/2023/01/06/well/eat/mediterranean-diet-health.html
Summary
The Mediterranean diet, characterized by whole, unprocessed
foods like fruits, vegetables, whole grains, and healthy
fats, is associated with numerous health benefits,
particularly heart health. Studies have shown it can reduce
the risk of cardiovascular disease, Type 2 diabetes, and
pregnancy complications. While not a quick fix for weight
loss, it promotes long-term healthy eating habits and can be
adapted to individual needs.
What exactly is the Mediterranean diet?
The Mediterranean diet isn't as much a strict meal plan as
it is a lifestyle, said Julia Zumpano, a registered
dietitian who specializes in preventive cardiology at the
Cleveland Clinic in Ohio. People who follow the
Mediterranean diet tend to "eat foods their grandparents
would recognize," Dr. Heffron added: whole, unprocessed
foods with few or no additives.
The diet prioritizes whole grains, fruits, vegetables,
legumes, nuts, herbs, spices and olive oil. Fish rich in
omega-3 fatty acids, like salmon, sardines and tuna, are the
preferred animal protein source. Other lean animal proteins,
like chicken or turkey, are eaten to a lesser extent. And
foods high in saturated fats, like red meat and butter, are
eaten rarely. Eggs and dairy products like yogurt and cheese
can also be part of the Mediterranean diet, but in
moderation.
We Know Olive Oil Is Good For Us - Turns Out The Leaves Are Too
https://www.sciencealert.com/we-know-olive-oil-is-good-for-us-turns-out-the-leaves-are-too
Summary
Olive leaves, rich in antioxidants like oleuropein, have
been traditionally used in Mediterranean medicine for their
potential health benefits. Studies suggest olive leaf
extract may improve heart disease risk factors, including
blood pressure and lipid levels, although more research is
needed due to inconsistent results. While generally
considered safe, pregnant and breastfeeding women should
avoid olive leaf extract, and it should not replace medical
treatment.
Apple Walnut Salad With Endive And Dates Recipe | The Mediterranean Dish
Summary
This Apple Walnut Salad with Endive and Dates is a perfect
fall and winter salad recipe. It features crisp apples,
sweet dates, creamy chevre cheese, and bitter endive, all
tossed in a tangy Apple Cider Vinaigrette. The salad is easy
to make and can be customized with different greens,
cheeses, nuts, and fruits.
THE HEALTHIEST BREAKFAST CEREALS (from ChatGPT)
The healthiest breakfast cereals are typically those that
undergo minimal processing and contain whole, nutrient-dense
ingredients with no added sugar or preservatives. Here are
some examples:
1. Whole Grains
- Oats (Rolled or Steel-Cut)
- Plain Millet, Quinoa, or Amaranth Flakes
- Whole grains flattened into flakes.
2. Single-Ingredient Options (no additives)
- Puffed Rice, Puffed Millet, or Puffed Wheat
- Shredded Wheat (100% Whole Wheat)
3. Muesli (no added sugar or oils)
- Made from raw oats, nuts, seeds, and dried fruits.
4. Homemade or DIY Options (avoid preservatives)
- Mix oats, chia seeds, nuts, and dried fruits
Key Qualities to Look For:
- Whole Grains: Look for "whole" as the first ingredient.
- High Fiber Content
- Minimal Ingredients
- No Added Sugar or sweeteners
- No Artificial Additives: Avoid artificial flavors,
colors, or preservatives.
Oatmeal (Plus 4 Topping Ideas) Recipe | The Mediterranean Dish
Summary
This oatmeal recipe uses a cook-then-soak method to achieve
a creamy consistency. It's a healthy and versatile breakfast
option, naturally gluten-free and packed with nutrients. The
recipe includes four topping ideas, focusing on fruit and
nuts, and provides information on different types of oats
and their benefits.
Savory French Toast with Parmesan, Cherry Tomatoes, and Basil
Recipe | The Mediterranean Dish
Summary
Savory French toast is a delicious twist on the classic
breakfast dish. Instead of a sweet topping, this version
features a custard base with Italian herbs and garlic
powder, topped with crispy Parmesan cheese. A quick sauté of
cherry tomatoes with balsamic vinegar and fresh basil adds a
flavorful and colorful topping.
HARVARD HEALTH PUBLISHING
Ultra-processed foods? Just say no
https://www.health.harvard.edu/blog/ultra-processed-foods-just-say-no-202406173051
Summary
A new study suggests that consuming ultra-processed foods
(UPFs) is linked to a higher risk of cognitive impairment and
stroke. The study, which analyzed data from the REGARDS
project, found that a 10 percent increase in UPF intake was
associated with a significantly greater risk of these
conditions. The study also highlighted the potential negative
effects of UPFs on brain health, including their impact on
insulin levels, metabolic syndrome, and the gut microbiome.
Healthy Food vs. Highly Processed Food: What to Know
https://www.healthline.com/nutrition/junk-food-vs-healthy-food
Summary
Highly processed foods, or ultra-processed foods, are
typically high in calories, salt, fat, and added sugars, and
contain additives like flavor enhancers and thickeners. These
foods, which include sugary beverages, packaged snacks, and
frozen meals, are often low in fiber, protein, vitamins, and
minerals. In contrast, minimally processed foods like
vegetables, fruits, grains, and lean proteins are considered
nutrient-dense and much healthier choices.
The Junk Foods That Harm Your Brain Most, Ranked by New Research
https://www.sciencealert.com/which-junk-foods-are-worst-for-brain-health
Summary
New research from Virginia Tech reveals that ultra-processed
meats and beverages are the most harmful junk foods for brain
health, significantly increasing the risk of cognitive
impairments like Alzheimer's disease. The study, which
tracked 4,750 US residents aged 55 or older, found that
consuming one extra serving of ultra-processed meats daily
increased the risk of cognitive issues by 17 percent, while
sugary drinks raised the risk by 6 percent. The research
suggests that avoiding these specific junk foods and
improving cooking skills could help protect brain health.
MEDITERRANEAN RECIPES (from EatingWell)
https://www.eatingwell.com/search?q=mediterranean
https://www.eatingwell.com/30-day-high-fiber-mediterranean-diet-meal-plan-11733961
https://www.eatingwell.com/gallery/8011457/mediterranean-diet-skillet-dinners-for-winter/
EatingWell recipes are as good for you as they are
delicious. Our recipes start with healthy ingredients-mainly
nutrient-rich, minimally processed whole foods.
Healthy Deviled Eggs Recipe | The Mediterranean Dish
Summary
This recipe for healthy deviled eggs uses Greek yogurt instead of
mayo for a lighter twist on the classic dish. The recipe includes
tips for hard-boiling eggs and peeling them easily. The deviled
eggs are garnished with paprika, chives, and optional capers for
added flavor.
Speaking of hard-boiling eggs and peeling them easily.
MEDITERRANEAN RECIPES (from The Mediterranean Dish)
https://www.themediterraneandish.com/about-us/
https://www.themediterraneandish.com/recipes/
Suzy Karadsheh is a true daughter of the Mediterranean. She
was born on the coast of Egypt in the bustling cosmopolitan
city of Port Said, the North entrance of the Suez Canal, and
just a boat ride away from places like Italy, Greece,
Turkey, Lebanon, Palestine and Israel.
The Mediterranean Dish is her personal food blog for modern
Mediterranean recipes and the Mediterranean diet
(lifestyle.) Here, you will find easy wholesome recipes that
celebrate the bold flavors of the Mediterranean from
Southern Europe, to North Africa, and the Middle East.
Mediterranean Breakfast Recipes
Appetizer and Mezze
Salads
Soups and Stews
Sides and Small Plates
Entree
Desserts
Chicken Vegetable Soup Recipe | The Mediterranean Dish
Summary
This chicken vegetable soup recipe is easy to make,
gluten-free, and has a subtle warmth from red pepper flakes.
It's a hearty and wholesome meal, perfect for using up
leftover chicken or vegetables. The soup is ready in less
than an hour and can be frozen for later.
MEDITERRANEAN BOOK RECOMMENDATIONS
The Best Mediterranean Cookbooks for a Culinary Tour of Delicious Dishes
https://www.thespruceeats.com/best-mediterranean-cookbooks-5185228
The Mediterranean Dish Cookbooks
https://www.themediterraneandish.com/cookbooks
https://www.amazon.com/Mediterranean-Dish-Diet-Inspired-Joyfully-Cookbook/dp/0593582128
https://www.amazon.com/Mediterranean-Dish-Healthy-Recipes-Cookbook/dp/0593234278
Steamed Asparagus With Eggs Recipe | The Mediterranean Dish
Summary
Steamed asparagus with eggs is a simple and delicious springtime
dish. The recipe features tender asparagus tossed in a tangy
vinaigrette and topped with diced hard-boiled eggs. It's a perfect
side dish for Easter or any spring gathering.
