A recent study by Italian scholars published in the British Medical Journal, involving 1.5 million participants across 12 research topics, shows that adhering to a Mediterranean diet can significantly improve health. It reduces overall mortality by 9%, cardiovascular mortality by 9%, cancer mortality by 6%, and the incidence of Parkinson's and Alzheimer's diseases by 13%.
The interest in the Mediterranean diet stems from early epidemiological research that found residents of the Mediterranean basin had a lower prevalence of coronary heart disease compared to Western populations. The traditional Mediterranean diet includes: fruits, vegetables, dried fruits, and unrefined grains; the primary cooking oil is olive oil, with little consumption of saturated fats (animal fats) and dairy products; moderate intake of fish and poultry; and moderate consumption of fruit wine.
The term "Mediterranean" here broadly refers to Southern European countries along the Mediterranean coast, such as Greece, Spain, France, and Southern Italy. Their dietary style is primarily based on vegetables, fruits, fish, whole grains, legumes, and olive oil. This high-fiber, high-vitamin, low-fat, and low-calorie dietary structure has long been praised by nutritionists, and research data also indicates that the residents of this region have a much lower risk of "diseases of affluence" such as cardiovascular diseases and diabetes compared to other European and American countries. To understand the health secrets behind it, feel free to click on the following 7 key terms.
Keyword 1: Raw
Vegetables are the cornerstone of the Mediterranean diet. People in the Mediterranean region use olive oil, lemon, spices, and garlic as seasonings to make vegetable salads into mouth-watering delicacies.
Their intake of vegetables and fruits is at least double the minimum recommended by cancer prevention organizations, thus they get a large amount of beneficial dietary fiber and important antioxidant components. Moreover, eating vegetables raw is the best way to preserve nutrients in food, lower the glycemic index, and reduce free radicals.
Keyword 2: Olive Oil
Generally, consuming more oil can lead to high blood lipids, but olive oil is the star of the Mediterranean diet. Its biggest advantage is its high proportion of monounsaturated fatty acids, which can prevent and lower the risk of cardiovascular diseases. The vitamin E and polyphenols in olive oil are natural antioxidants that inhibit the production of free radicals and reduce cancer incidence. All types of olive oil contain heart-healthy monounsaturated fatty acids, but extra virgin olive oil undergoes less processing, so it contains more antioxidants.
Keyword 3: Low-Fat
Eating less red meat is a major feature of the Mediterranean diet. The main protein sources for people in this region are low-fat fish, seafood, and legumes. Omega-3 fatty acids found in deep-sea fish help lower blood pressure and prevent blood clots. Legumes are rich in plant-based protein, and their phytoestrogens can also lower cholesterol and keep blood vessels clear.
Keyword 4: Garlic
Garlic, which Mediterranean people adore, was once called the "stinky rose," but it is actually an incredible superfood: it contains 12 different antioxidant components that can lower blood pressure and promote blood circulation; its powerful antibacterial and antiviral functions can resist the invasion of potential carcinogens, enhance the liver's ability to expel carcinogens, and reduce the risk of colon and stomach cancer by nearly half. The onions they also love are rich in sulfides, which help the body metabolize carcinogens and fight inflammation.
Keyword 5: Spices
Many Mediterranean dishes use various spices—thyme, perilla, sage, peppermint, and spearmint. For example, rosemary is steeped in wine and olive oil, and mint is used to season salads, cheese, meat dishes, and marinades. These spices can aid digestion and also have a preservative effect on food.
Keyword 6: Meat
Mediterranean people rarely eat red meat (such as beef, lamb, etc.). Deep-sea fish and poultry are their main sources of meat.
The Mediterranean Sea is rich in sardines, which are abundant in Omega-3 fatty acids. These help reduce blood viscosity and blood pressure, maintain a normal heart rhythm, increase levels of beneficial high-density lipoprotein cholesterol, and significantly reduce the risk of heart disease and prevent sudden death caused by cardiac arrest. In addition, these components also have a good control effect on the incidence of arthritis, depression, and Alzheimer's disease.
How to use: Eating poultry is better than eating livestock, and eating fish is better than eating poultry. It's best to have one meat dish a day, preferably at lunch, with a portion size of about 200 grams. Also, strictly limit the consumption of red meat to no more than twice a week. Don't think you're safe just because you're eating lean meat; the 25% hidden fat it contains cannot be ignored. If you really can't resist the temptation of red meat, it's best to pair it with legumes, as they can emulsify plasma and prevent cholesterol and fat from building up on artery walls.
Keyword 7: Red Wine
The Mediterranean region is rich in grapes, and red wine is one of the most indispensable essences in their culinary history. It is widely recognized that red wine is good for the heart, and many scientists believe this is due to resveratrol found in red wine.
In addition, the various amino acids, minerals, and unique polyphenols in red wine can not only delay aging but also reduce the incidence of cancer. The latest research has also found that regular consumption of red wine has a surprising effect on the maintenance and prevention of disease in the male prostate.
How to use: If you're cooking at home, you can mimic the Mediterranean diet by adding a little red wine to your dishes. Drinking a small glass of red wine within 30 minutes before bedtime, paired with one or two slices of cheese, can not only treat insomnia but also boost metabolism to burn fat, aiding in weight loss.
Andrew: How does the head chef of the Aria Restaurant at the China World Hotel view the Mediterranean diet?
Mediterranean cuisine, in its essence, is a dietary style that places special emphasis on the seasonality and purity of ingredients. Each ingredient should be considered and prepared individually, while its pure flavor and texture must be preserved in the dish. Mediterranean cuisine is full of healthy, seasonal elements, creating a healthy sensory experience.
What are the representative ingredients of the Mediterranean diet?
The best ingredients are the freshest, most natural, and also those that are representative of the season. They only need to be simply cooked. The best olive oil, seasonings, and of course, your passion and love for food.
How can one in China more healthily start their own "Mediterranean diet"?
China itself has a large number of very natural ingredients. This includes a large amount of very fresh, seasonal materials that can become choices for cooking. There is a very simple way to enjoy a healthy, delicious meal without too many complex changes. That is, good food, fine wine, family and friends, and all your experiences and experiences are elements of enjoying delicious food.