Mediterranean Diet
Health Benefits of Olive Oil and a Mediterranean Diet
It is quite interesting how research has shown that the people living in Mediterranean countries do not suffer from many of the coronary diseases of the rest of the world. Experts have attributed this to a simple trait, their diet. A Mediterranean diet, low in red meat, and high in fruits, vegetables, and olive oil seems to be the key to longevity and a healthy lifestyle.
When you go to the supermarket and stand in front of the oil displays, you may wonder which one to buy. Which is best? Frankly, most of the oils on those shelves are not useful in your diet; and, with the exception of some none are “good for you,” despite advertising claims. All commonly used oils, with the exception of extra virgin olive oil, have been expelled with heat, (even if they are labeled “cold pressed”), bleached, and subjected to other processes that leave them empty of nutritional benefit.
One of the staples of a Mediterranean diet is cold pressed extra virgin olive oil, made from the first pressing of the choicest olives, and it is the one exception. In Greece, and other Mediterranean countries, where it is consumed in quantity, people have much lower blood cholesterol levels and a much lower rate of heart disease than people in the United States and Europe.
Many studies indicate that the health benefits of olive oil are attributed to the high level of monounsaturated fats in cold pressed olive oil which actually lower blood cholesterol levels. However, this is only true when the oil is cold pressed. Once heated, as in cooking, its quality and structure is altered. Extra virgin olive oil, which is cold pressed, is best. “Virgin” is usually obtained from the second pressing and is of a lesser quality. Avoid “Pure”, as it is a blend of inferior oils and is not recommended.
When following a Mediterranean diet, you can use extra virgin olive oil on all your salads and on any dish that will not be heated. Use as a replacement for butter on potatoes, vegetables, and even on toast. When cooking, extra virgin is still preferred, but virgin is acceptable. I prefer the extra virgin and use it exclusively. There are many people, who are converting to a Mediterranean diet, that find the taste of olive oil unsuitable for all types of cooking. For those people, there are some very good replacement oils.
Sunflower, safflower, and corn oil are good substitutes for extra virgin olive oil when baking. Although unlikely to be found in a Mediterranean diet, these oils are lower in saturated fat than butter and have no cholesterol at all. When cooking in a wok, try sunflower, safflower, or light sesame oil for flavor. A good tip to avoid heat breakdown when you want to pan fry or saute is to place the food into the pan before adding the oil, then heat them together. Use less oil rather than more. A teaspoon of oil will go a long way.
Try to buy your olive oil in small quantities. Store in dark places, and always refrigerate after opening and, also keep any foods made with any oil refrigerated.
Frequently Asked Questions
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QUESTION:
mediterranean diet?
is anyone on the mediterranean diet, or has anyone ever tried it? i need to lose 10-15 pounds, and i’m interested in different ways of doing so.-
ANSWER:
I haven’t tried it, but I’m tempted to; I love Mediterranean food. I found lots of information online, including this site: http://www.cheshire-med.com/services/dietary/nutrinew/mediter.htmlI found some recipes at:
http://www.ayhansmarketplace.com/diet/recipes.aspx
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QUESTION:
Mediterranean Diet?
I’m trying to convince my step-mother to use the Mediterranean diet to help protect her from health problems due to unhealthy eating habits. Can anyone suggest a great 1 full day menu I could use to describe to her a typical day of this diet?-
ANSWER:
first of all some facts about this dietThe Mediterranean diet is a modern nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean Basin, particularly Greece and Southern Italy.
Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and red wine. The diet is often cited as beneficial for being low in saturated fat and high in monounsaturated fat and dietary fiber.
Tempranillo Wine from SpainAlthough it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.
Olive Oil with Balsamic Vinegar ready for dipping breadOne of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. [citation needed] It is also known to lower blood sugar levels and blood pressure. [citation needed]} In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.
Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle, and environment may also be involved.
Concerns remain whether the diet provides adequate amounts of all nutrients, particularly calcium and iron. Nonetheless, green vegetables, a good source of calcium and iron, are used in the Mediterranean diet as well as goat cheese, a good source of calcium.
ask her to follow the following simple tips
1) Cook your food without any food oil try to use boiled/steamed vegetables, meat, and lot of salad. U can eat fruits too and boiled/steamed chicken or red meat too but no pork.
2) Potato is strictly forbidden during this diet
3) Don’t eat any type of junk food.
4) Drink at least 3 ltr of water daily. Make ur habit to drink water as much as u can
6) use brown bread
7) use skimmed and low fat milk and yogurt
no sugar of any type.
9) drink diet pepsi if u like. but just one glass once a day.
10)U can eat vegetable soap too as much as u can but no corn flour in it.
11) if u feel hungry then divide ur diet into 5-6 healthy meals a day (1 plate size only)
12) one bowl of oatmeal can be taken as a break fast
13) At least take this diet for 3 to 6 months and when u feel that u have achieved your desired weight then make ur eating life style as told above but occasionally u can take other junk food too.The best indoor exercise machine is tread mill. Run on tread mill for at least 30 mntns daily. and try to extend ur period for one hour.
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QUESTION:
Mediterranean diet?
Please fill me in on their diet! What do they typically eat? What are some desserts? BE DETAILED! Thanks. Websites would be helpful as well. (:-
ANSWER:
lots of olive oil cooking
pasta
tomatoes
basil
pesto
french bread
cheese and lots of itcured meats like salarmy
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QUESTION:
What kind of foods make up the Mediterranean Diet?
i’m a runner and need to eat healthy and i chose the mediterranean diet because i hear good things, but what kind of foods should i get? please be specific?
and thanks for taking the time to answer.-
ANSWER:
Not American veggies;
Grilled meats, pita bread, hummus, Fish, and falafel.
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QUESTION:
What are the countries of Southern Europe? Why is the Mediterranean Diet considered “healthy”? ?
What are the countries of Southern Europe? Why is the Mediterranean Diet considered “healthy”?-
ANSWER:
I would make the difference here between Southern Europe and South-Eastern Europe. South-Eastern Europe is the whole Balkan peninsula (Greece, a part of Turkey, Bulgaria, Albania, Romania and ex-Yugoslavia); but Southern Europe is usually considered to be Mediterranean (Turkey, Greece, Italy, Spain and Portugal). Cyprus is geographically not in Europe, but geopolitically it is, so OK you can add it.The diet is healthy because they eat a lot of fresh fruits and vegetables, olive oil, sea food etc.
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