For the past 15 years, Imad El Atiki El Ghennouni Mohammed has worked as a motivational speaker, using his personal and professional experiences to help others live healthier, happier lives. Prior to his current profession, Imad El Atiki Ghennouni Mohammed worked in corporate settings, working his way up the ladder in a range of specialisms, including financial services and sales.
Having learned from his mother, Imad Gennouni is a keen cook, specializing in traditional Bahraini cuisine. He also takes a keen interest in Asian, Indian, and Mediterranean gastronomy. This article will take a closer look at the Mediterranean diet and its well-reported health benefits.
The Mediterranean diet is an eating pattern that includes staples from countries across the Mediterranean, including Spain, Portugal, Italy, Greece, and France. Primarily a plant-based diet, animal-based products incorporated in the Mediterranean diet consist mainly of poultry and fish, with a limited quantity of dairy products. This eating plan also features plenty of seasonal fruit and vegetables, as well as wholegrains, beans, legumes, and low to moderate alcohol consumption, typically in the form of red wine.
Nutritionists believe it is the combination of all these elements that culminates in the Mediterranean diet’s well-reported health benefits. One key aspect is the inclusion of healthy fats, with olive oil, a predominantly monounsaturated fat, most commonly associated with the diet, although polyunsaturated fats are also included in the form of oily fish and unsalted nuts and seeds. While modern versions generally utilize a higher proportion of red meat as well as introducing some processed foods, the primary focus remains on maintaining a largely plant-based diet with the addition of healthy fats.
Research into the Mediterranean diet is ongoing, and it may be that certain foods have greater significance for health. For now, however, the general consensus is that it is the overall diet approach and combination of foods that makes it a healthy way to eat rather than the incorporation of individual “superfoods.” This seems only logical, as if an individual is consuming predominantly processed foods, the addition of just one element like olive oil is unlikely to have noticeable health benefits if that is the only change they make.
The Mediterranean diet centers around eating less meat and more fish and healthy fats, as well as consuming more fruit and vegetables. Another aspect of the diet is the sense of community, with meals celebrated as social events bringing together friends and family.
There are no formal rules to the Mediterranean diet, although common components include:
- Olive oil
- Oily fish, such as mackerel and sardines
- Unsalted nuts and seeds, including almonds, pine nuts, and walnuts
- Green leafy vegetables and squashes
- Fruit, including berries, pomegranate, and avocado
- Seafood, including prawns, mussels, and squid
- Lentils, chickpeas, beans, and peas
- Poultry
- Eggs
- Greek yogurt
- Wholegrain wheat, pasta, and rice
- Aromatic herbs such as oregano, rosemary, basil, and dill.
- Sweetcorn, sweet potatoes, and other starchy vegetables
Scientists believe that the Mediterranean diet helps to reduce inflammation in the body, improving blood low and reducing the risk of diabetes and metabolism syndrome. These health benefits in turn help to keep the heart healthy, as well as keeping the mind alert and agile.
According to a 2013 study published in the New England Journal of Medicine, people who follow the Mediterranean diet are “far less likely” to suffer a stroke, heart attack, or other cardiovascular event than people following a low-fat diet. The study also suggested that those following a Mediterranean diet reduced their risk of developing cardiovascular disease by an impressive 30%. Other benefits of a Mediterranean diet include its power to aid weight loss and improve brain health, with a Frontiers in Nutrition study review published in 2016 indicating a reduced risk of Alzheimer’s disease as well as improved memory and executive function.
