From olive oil to seafood, the Mediterranean diet is one that appeals to people for many reasons. Not only is the food appreciated, but some studies suggest the diet can reduce the risk of stroke and heart attacks.

The U.S news and world report ranked it as the number one diet to prevent and control diabetes, and it’s recognized as one of the best heart-healthy diets.

Like most new diets we hear of, many of us are skeptical, yet interested at the same time. Could this diet help to better our overall well-being?

You might have questions about the Mediterranean diet, especially if you’re just learning about it.

‍What exactly is it?

‍Are there risks? Benefits?

‍And why do people go on it in the first place? 

‍Is it worth trying out?

In today’s article, we’ll be diving deep into this topic, and answering all these questions and more. Keep reading to find out if the Mediterranean diet is right for you!

What is the Mediterranean diet? What can you eat?

The diet consists primarily of foods consumed by people in countries around the Mediterranean sea. This includes countries like Greece, Italy, Spain, Southern France, and more. 

‍So, what foods does it include?

The foundation of the diet includes mainly plant-based foods like:

• Nuts
• Fruits
• Herbs
• Seeds
• Spices
• Legumes
• Vegetables 
• Whole grains

Olive oil is prevalent in the diet as well, and it’s one of the primary sources of fat. 

A few other foods consumed in moderation include:

• Fish and other seafood
• Dairy
• Poultry
• Eggs

Occasionally sweets and red meats are also ingested, but very rarely. Most of the animal protein comes from fish and other seafood. And the red meats that are eaten are non-processed.

So what foods aren’t allowed when on the Mediterranean diet?

As mentioned earlier, people on the Mediterranean diet don’t eat processed meats. Sausage, bacon, lunch meats, and hot dogs are all foods on the ‘no’ list. 

Refined, processed, and hydrogenated oils are also avoided, this includes: 

• Canola oil
• Vegetable oil 
• Soybean oil and more

Plus refined grains like white bread and pasta as well as heavily processed foods like candy, sugary desserts, and even frozen meals with lots of sodium should be avoided.

There’s a limit on alcohol as well, red wine is the only alcoholic beverage consumed on the diet.

As we can see, the diet consists primarily of plant-based foods. There are some meats consumed, but they’re not consumed very often, and when they are, they’re from non-processed sources. 

What are the risks and benefits?

During the 1950s, interest in the diet developed. Heart disease seemed to be much less common in countries around the Mediterranean compared to the United States.

And many studies that came after the observations confirmed that the diet helps prevent stroke and heart disease.

‍But why? 

What’s the difference between the common North American diet and the Mediterranean diet?

Well, to begin with, the Mediterranean diet has a large focus on olive oil for fats. It provides a large quantity of healthy monounsaturated fats, and it’s shown that these fats can help to lower disease risk.

‍Monounsaturated fat also lowers bad cholesterol levels in the blood, which may result in a lower risk of stroke and heart disease. 

And some of the foods consumed with the diet may also help fight inflammation. Fish contains a high quantity of omega-3 fatty acids, omega-3 helps fight inflammation and can also lower the risk of heart disease and stroke, and it may reduce blood clotting.

But, what’s the difference between the Mediterranean diet and the typical American diet? 

‍Why are Americans dealing with more heart conditions compared to our Mediterranean counterparts? 

A big reason could be cultural differences in diet. The typical North American diet contains more trans and saturated fats comparatively, and both fats are linked to causing heart disease. The obesity rate in America is also one of the highest in the world, and there are certain conditions, such as heart disease and stroke, linked to obesity.

In saying all that, there are so many factors that could affect our heart health. It’s hard to pinpoint a direct cause as to why Americans are dealing with more heart conditions when compared to people from the Mediterranean.

Besides, there aren’t just benefits to the Mediterranean diet. There is some potential risk involved as well.

The diet doesn’t emphasize portion sizes or the specific amount of foods eaten. This could lead to overeating certain foods, leading to a higher calorie intake, and eventually weight gain.

‍It’s also a more time-consuming diet as much of the food requires preparation and cooking, plus it may be expensive compared to other ways of eating.

Why do people go on it? Should you try it?

The leading cause of death in the United States is heart disease. While there could be many different factors affecting this, like genetics and physical activity, our diets can play a huge role.

Doctors sometimes recommend this diet to people who are dealing with chronic conditions such as heart disease. With its large focus on healthy fats, it could prove to be beneficial for many people.

‍So, is it worth it? 

‍Should you go on the Mediterranean diet?

Like all diets, it depends on your circumstances, health factors, and motivators.

The diet might be suitable for you if you’re trying to get away from consuming bad fats, and sticking to a diet that’s more plant-based. 

Closing Thoughts - Mediterranean diet explained

In today’s article we covered:

• What the Mediterranean diet is
• What you can and can’t eat while on it 
• The risks and benefits of it
• Why someone might choose to do it

Hopefully, with everything you’ve learned today, you have a better understanding of the Mediterranean diet and whether it’s right for you.

Like any other diet, the choice is yours to make. 

Research suggests it may have many health benefits, but its cost and preparation time might make it unsuitable for you.

And it’s always best to consult with a medical professional before making big changes to your diet.

Make sure to share this with a friend or family member that’s interested in the diet so they can learn more!

When we hear of a new “diet”, our ears tend to perk up and curiosity sets in. 

Considering that an estimated 45 million Americans go on a diet each year, it’s no wonder that this topic is always trending. 

And if you’re like many of us, you may have tried different diets in the past with little to no luck or you just got plain sick of them. Certain health factors may have even stopped you from trying them. 

The fact is, some diets suit our lifestyles and health factors while others don’t.

That’s why it’s important to learn as much as you can about any diet you may be considering, and take into account your unique set of circumstances before committing. And, if you have health concerns, it’s important to check with a medical provider or dietician to make sure the diet is right for you.

The Paleo Diet

One of the most popular diets these days is the paleo diet or “caveman” diet. And while you’ve probably heard of it, you may be wondering what it’s all about. You may even have asked yourself:

‍What exactly is the paleo diet? What are you allowed to eat?

‍What are the risks? And, are there any health risks or benefits to it?

To help you get a better sense of what it’s all about, we’re going to dive into these questions.

Keep reading to learn more!

What is the Paleo Diet?

The paleolithic diet (paleo diet) is a diet that's supposed to copy the way our ancestors ate during the Paleolithic era. 

This era dates back more than 2 million years ago when our ancestors were hunters and gatherers.

Advocates of the paleo diet say we should eat foods that our ancestors ate during this time because our anatomy and genetics have not changed despite the relatively recent agricultural revolution. 

This means the foods consumed with the paleo diet are foods that can be found in nature. 

Our ancestors hunted, fished, and gathered plants for food. With the paleo diet, the idea is to mimic this way of eating. One of the main considerations with this diet, as opposed to others, is that it focuses more on health than weight loss. 

While most people can lose significant weight on this diet, the main focus is on gut and whole body health in order to reduce inflammation. 

What can I eat on the paleo diet?

Paleo eliminates the consumption of legumes (like beans and peanuts), grains, processed sugars, and dairy. Many of these foods are common in the western diet. 

Foods consumed on the paleo diet include: 

Fish

• Nuts and seeds
• Fruits and vegetables
• Lean meats (grass-fed or wild game)
• Healthy fats

The practice of agriculture and large-scale farming introduced many new foods into our diets. For advocates of the paleo diet, the theory is that since this was such a late and rapid change in our diet as a species - our bodies weren't able to adapt quickly enough which has led to a rise in obesity and disease. 

According to the Mayo Clinic, 

“This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes, and heart disease today.”

Is paleo right for me?

Cutting out certain food groups and limiting food choices can present risks. For others, it’s just not feasible due to the costs of “whole foods.”

For example, the diet isn’t recommended for people with conditions or beliefs that stop them from eating meat. Allergies, social beliefs, and even location could make it difficult to eat enough protein for your body's needs.

If you’re vegan or vegetarian, paleo can also be extremely difficult as the majority of the diet's protein comes from meats.

Are there risks in following a paleo diet?

Every diet has its own set of risks and benefits. Understanding them is critical to determining if the diet is right for you. 

With the paleo diet, there’s a risk of consuming too much protein and saturated fat. This can increase the risk of different cancers as well as heart and kidney disease.

There’s also the risk of having deficiencies in both Vitamin D and calcium. Both are important for healthy bones.

Over time, the diet could increase low-density lipoprotein “bad” (LDL) cholesterol causing an increase in risk for heart disease.

The absence of whole grains and legumes may also present a problem as they are both good sources of fiber, vitamins, and other nutrients. 

Most of these risks can be avoided by making sure you are eating the right foods in the right balance, but this can be a challenge for some. Getting the help of a nutritionist or dietician knowledgeable about the paleo diet and your risk factors can be a huge help.

Are there any health benefits to eating paleo?

For some people, the paleo diet could be ideal. 

In fact, the paleo diet has been found to improve total and “bad” LDL cholesterol levels, blood sugar levels, and BMI (body-mass index). It’s also shown improvement in biomarkers that link to type 2 diabetes, metabolic syndrome, obesity, and cardiovascular disease.

In randomized clinical trials, when compared with other meal plans like the Mediterranean diet, the paleo diet shows several benefits such as:

• Lower triglycerides
• More weight loss
• Improved glucose tolerance
• Better blood pressure control
• Increase in appetite management

High levels of triglycerides can contribute to the risk of heart disease, stroke, and heart attack.

And better glucose tolerance and blood pressure control may help you lower the risk of diseases such as diabetes and heart disease.

The absence of refined sugars, processed foods, and carbs with the paleo diet increases the odds of you losing weight. And, because the diet is high in protein and healthy fats - it's very filling. This leads to better appetite control.

Paleo Diet Explained - Closing Thoughts

Just like any other diet, the paleo diet comes with its risks and benefits. 

If you’re unsure if it’s right for you - always check with your medical provider, especially if you have health conditions or other concerns.

With a focus on fish, lean meat, and naturally grown fruits, vegetables, and nuts. The diet is high in both protein and healthy fats.

Not consuming any dairy, grains, sugar, or processed foods may help you to lose weight. And, it could also lower your risk of different diseases.

But, the diet may be hard to follow long term due to dietary restrictions and limitations. Plus the expensive cost of eating meat along with naturally grown fruits, vegetables, and nuts may also make it hard. 

Just remember, not every diet is suitable for everyone. Be sure to think about your goals, lifestyle, and health factors before deciding if it’s right for you.

If you do know someone who’s interested in the paleo diet and learning more about it - share this article with them!