A GP and nutritionist reveal how the Mediterranean diet can supercharge your health, plus a delicious recipe from a popular food blogger.
The Mediterranean diet is one of the most popular diets out there. LloydsPharmacy Online Doctor surveyed 500 British adults to discover which popular diet the average person found most appetising. The results found that more than half of those surveyed (53%) said the Mediterranean diet appealed to them most.
What is the Mediterranean diet?
To explain the origins and health benefits of the Mediterranean diet, nutritionist at LloydsPharmacy Online Doctor, Vinny Kodamala, shares her expertise:
“The Mediterranean diet consists of foods historically grown and eaten by people living in countries surrounding the Mediterranean Sea.
“The traditional diets of people in these areas consist primarily of hearty green vegetables, fruits, nuts, cereals, lentils, and legumes, with olive oil serving as a primary source of fat and protein coming from fresh fish and yoghurt.
“One of the biggest factors that makes this diet so powerful is its rejection of processed foods. For example, most sugar in the Mediterranean diet comes from fresh fruit and honey is used to sweeten other foods. Just using honey as a sweetener over granulated sugar can make a massive difference to your health. Honey is a great source of protective plant compounds (polyphenols), has a lower glycemic index than sugar, as well as potential anti-inflammatory, anti-microbial, and antioxidant properties.
“The Mediterranean diet is great for anyone looking to lose weight, or simply improve their overall health. While some people may find it difficult to give up the unhealthy processed foods they’ve come to enjoy, the Mediterranean diet offers some incredibly tasty meals, such as Mediterranean roast vegetables, tuna pasta, or three bean salad.”
Mediterranean Diet Food Swap
Unexpected health benefits of the Mediterranean diet
To explore more of the specific health impacts incorporating the Mediterranean diet into your life could grant, GP from LloydsPharmacy Online Doctor, Dr Bhavini Shah (GMC:7090158), shares her thoughts:
“Mediterranean diets have always been heralded as having incredible health benefits, and there is some scientific evidence to support their widespread praise.”
Heart disease
“The Mediterranean diet has been proven to have positive effects on your heart and cardiovascular health. Research has found that following a Mediterranean diet can result in lower rates of coronary heart disease, ischemic stroke, and cardiovascular disease.”
Diabetes
“Reducing your risk of developing type 2 diabetes may be another reason to adopt a Mediterranean diet. One study found that participants who followed the Mediterranean diet most closely were 52% less likely to develop type 2 diabetes.”
High blood pressure
“Mediterranean diets have also been linked to lowering blood pressure. Studies have found a correlation between people starting Mediterranean diets and lowering blood pressure. However, there is not enough data to definitively say how strong this correlation is.”
Inflammation
“Foods like leafy green vegetables, fatty fish, fruits, and olive oil, all have anti-inflammatory properties and feature heavily in Mediterranean diets. Anti-inflammatory foods contain antioxidants, polyphenols, and fibre which naturally combat inflammation.”
Make Mediterranean meals at home
To help give you some meal inspiration, LloydsPharmacy Online Doctor has teamed with James Wythe, a health coach, cookbook author, and full-time food blogger with over one million followers on his Healthy Living James recipe blog.
James says: “The Mediterranean diet is so popular because it’s been shown to lower the risk of chronic diseases and help with weight management, all while featuring delicious, nutrient-rich affordable foods like fruits, veggies, whole grains, and healthy fats.
“To adopt a Mediterranean diet, people can choose fresh fruits, veggies, whole grains, and healthy fats like olive oil, while opting for omega rich fish and legumes over red meat. Sharing meals with family and friends can also help embrace the social side of Mediterranean eating.”
Simple and easy Mediterranean vegetables
Find the full recipe here: https://healthylivingjames.co.uk/mediterranean-vegetables/
Ingredients:
- Extra-virgin olive oil
- Garlic cloves
- Dried oregano and thyme
- Salt
- Red onion
- Red and orange peppers
- Courgette
- Aubergine
- Cherry tomatoes
Method:
- Preheat your oven to 180C. Crush the garlic and combine with olive oil, dried oregano, dried thyme, and salt.
- Chop the onion, peppers, and aubergine into chunks and place on a baking tray with the cherry tomatoes. Combine the olive oil mixture. Place into the oven for 35 minutes, stirring halfway through.
Three bean salad
Find the full recipe here: https://healthylivingjames.co.uk/one-bowl-3-bean-salad/
Salad ingredients:
- Black beans
- Cannellini beans
- Red kidney beans
- Celery stalks
- Pepper
- Carrot
- Cucumber
- Fresh coriander
Dressing ingredients:
- Olive oil
- Cider vinegar
- Honey
- Salt
Method:
- Drain and rinse all of the beans and add them to a large bowl.
- Roughly chop the vegetables and coriander and add them to a large bowl.
- Add the dressing ingredients into the bowl.
- Mix the salad well until it is combined.
Tuna pasta
Find the full recipe here: https://healthylivingjames.co.uk/tuna-pasta/
Ingredients:
- Pasta
- Can of tuna
- Olive oil
- Garlic
- Shallot
- Cherry tomatoes
- Black olives
- Chilli flakes
- Fresh parsley
- Lemon juice
- Salt and pepper
Method:
- Boil the pasta in salted water as per packet instructions.
- While it cooks, finely dice the shallot, crush the garlic, quarter the tomatoes, and halve the olives. Be sure to remove the stones.
- Heat a large non-stick pan with olive oil. Add in the shallot, crushed garlic, tomatoes, olives, chilli flakes, and a pinch of salt and pepper. Fry together until they soften. This should take about 5 minutes.
- Add the drained tuna, roughly chopped parsley, lemon juice, and 4 spoons of pasta water. Fry for another minute.
- Drain the pasta and add it to the pan. Stir together. Season with salt and pepper to taste and serve.