Doctors, nutritionists, dieticians, and scientists of all stripes continue to praise its merits: nothing beats the Mediterranean diet for staying in good health and preventing the risk of disease. And for good reason. All scientific studies show that it is the healthiest diet in the world.
Not only the healthiest, but also the one that allows you to live longer. To cite just one example among others, according to a study published in 2023 in the journal JAMA (Journal of the American Medical Association) this diet reduces the risk of dying prematurely from any cause by 20%.
Currently, mortality mainly comes from cardiovascular diseases, type 2 diabetes, neurodegenerative diseases, and even respiratory diseases. And of course cancer. However, this diet also reduces the risk of contracting one. Especially colorectal cancers, those of the breast, stomach, liver, head and neck, or even the prostate.
According to the authors of the study, by reducing the risk of these diseases, we increase the chances of living longer. This type of diet has the advantage of being balanced, varied, but also very flexible. It contains foods from all groups: complex carbohydrates, fats, lean proteins, etc. It is rich in unsaturated fatty acids, dietary fiber, minerals and vitamins, assets to preserve your health. So in practice, which foods to favor?
Fruits and vegetables
Vegetables : variety remains the rule, and the alternation of colors must be taken into account. Green salad, cucumber, pepper, eggplant, zucchini, tomato, carrot, broccoli, spinach, cauliflower etc…
Fresh fruit: Grapes, apples, bananas, oranges, pears, melon, watermelon, strawberries, dates, figs,
Olive oil
It has anti-inflammatory and antioxidant properties thanks to its high content of oleic acid, a monounsaturated fatty acid, and its richness in different polyphenols.
Legumes
Rich in fiber, low in fat, legumes also have a low glycemic index. Focus on chickpeas, white or red beans, lentils or even broad beans.
Oilseeds
Almonds, walnuts, pistachios or hazelnuts, among others, can be eaten regularly. But be careful about quantities. A small handful of around 30 g per day is enough to provide you with good fats, fiber and even proteins.
Complete grain products
Spelled, buckwheat, quinoa, millet, brown rice: their richness in fiber allows you to feel full quickly. Without forgetting their B group vitamins and their richness in magnesium, the anti-fatigue mineral par excellence.
Herbs, spices and aromatics
Garlic, onion, parsley, turmeric, cinnamon, ginger, etc. By flavoring your dishes, they allow you to add less salt, and also provide antioxidants.
Dairy products
These are those made from goat’s or sheep’s milk rather than those made from cow’s milk which contain more saturated fat.
Thanks to Véronique Liesse, micro nutritionist dietician and author of I’m learning about microbiota nutrition published by Leduc.
Source: www.topsante.com
