The Mediterranean Diet

You’ve heard the hype, but lathering your food in olive oil doesn’t seem to make much sense… aren’t fats bad for you after all? 

After years of conditioning by the diet industry that fats are the most unhealthy thing that  you could  possibly consume, it is understandably hard to get your head around the recommendations of the Mediterranean diet. But this blog aims to  help understand the what’s and why’s of the Mediterranean diet.

From the top:
Here at Akin, we like to see the Mediterranean diet like an upside down pyramid, with the largest layer being most important and at the top. This layer contains foods that we would  recommend having on a daily basis, and having plenty of. This big slice contains vegetables, fruits, legumes and whole grains. That includes all the colours of vegetables: broccoli, pepper, sweet potato, butternut squash, cauliflower, aubergine, spinach and carrots alike. Fruit should be consumed in slightly lower quantities than vegetables, again with as much variety as you can manage. Legumes and whole grains include beans, lentils, chickpeas, couscous, quinoa, oats, bulgar wheat and soybeans. 

All of the  foods in this layer are good sources of fibre, which is good for maintaining gut microbiome health, regular bowel movements and slowing carbohydrate absorption (which  can help reduce blood glucose variability). Many whole grains are a great source of B vitamins, which are important in maintaining a good endometrial lining for implantation. 

Going down:
The next layer on the pyramid is the foods we should eat often, but perhaps not in as large of a quantity as the last section. These include fish, nuts, seeds, olive oil and dairy. 

When eating fish, we would recommend having 2 portions of oily fish per week - they are a good source of omega 3 which is important in maintaining healthy brain and heart function. If you are pregnant, be wary of your intake of ‘big fish’ like swordfish or marlin, and raw fish like served in sushi. 

This layer includes nuts and seeds and olive oil, these are the foods which have variable reputations when it comes to ‘health’ and ‘diet’. It is worth noting that they are high in energy, so need only be consumed in small quantities to prevent unwanted weigh gain, however the types of fats they contain are healthy and are necessary for producing hormones, brain tissue and keeping our cells structurally sound. 

Next step:
This next section we see getting much smaller - these are the foods we should still enjoy having, but perhaps less often than we normally would in the typical western world. Foods like poultry, eggs and cheese are delicious, contribute to enjoyment of our meals and are good sources of protein and calcium. However, they are easily over-consumed and need only be included in the diet a few times per week. Of course, everyone is different, especially if you have food allergies or intolerances you might find these foods being consumed more often. There is no right or wrong, this is just a recommended framework. 

The final layer:
In this small segment we find the foods that are most commonly seen as luxury. That’s how we want to see them. They are not to be demonised, and not to be banished. They are to be enjoyed, somewhat infrequently, in moderation and with great pleasure. Here we are talking cupcakes and steaks. Sweet treats and red meats. 

If you have queries about the Mediterranean diet, or would like personalised support to help align your diet with this framework, you can contact us via the website or social media. We look forward to hearing from you. 

For more information check out these other resources:

www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/mediterranean-diet 

www.diabetes.org.uk 

www.bbcgoodfood.com/howto/guide/why-are-mediterranean-diets-so-healthy