A Mediterranean diet is a good option for many people. It has been found beneficial in patients with diabetes and obesity, as well as healthy patients who want to prevent cardiovascular problems.
This diet is rich in nutrients, low in fat and sodium, and high in dietary fiber. However, many people do not know what exactly they should eat. That’s why this article will look at some of the Mediterranean foods you shouldn’t miss and give you an overview of what this diet looks like.
What is a Mediterranean Diet?
The Mediterranean diet is rich in vegetables, fruits, grains, legumes, fish, olive oil, nuts, and seeds. It is usually considered a heart-healthy diet. It was first described by Ancel Keys in the 1950s as a way of life characterized by low levels of saturated fats, high intakes of plant-based foods, and a variety of popular cuisines among people living on the shores of the Mediterranean sea.
The diet has since been adopted worldwide, including in North America, Europe, and Australia. More recently, many studies have found that the Mediterranean diet is one of the healthiest options around, and since it is not very restrictive, many people can adopt this form of dieting without rebound effects or any difficulties.
Vegetables in the Mediterranean Diet
The Mediterranean Diet is rich in vegetables and receives its name from the countries that border the Mediterranean Sea. As mentioned above, the Mediterranean diet consists of whole grains, healthy fats, such as olive oil, and lots of fruits and vegetables.
The best way to eat vegetables in the Mediterranean diet is to consider their color and paint your dish with many of them. You have red, orange, yellow, green, and white vegetables, which all have different properties.
Red, orange, and yellow vegetables are important in this diet because they are rich in vitamin C and potassium. They include bell peppers, radishes, and carrots, but also tomato and tomato-based pasta sauce.
Green vegetables include leafy greens, broccoli, lettuce, and others. They usually have plenty of fiber and lots of micronutrients. They work excellently in a salad but can be eaten in many different ways.
White vegetables also have plenty of fiber but usually have a bit more carbs. This is a highly variable group, though, and includes cauliflower and onions.