The recent warm weather and the holiday season means that many of us may have been enjoying aspects of the ‘Mediterranean Diet’ whether at home or abroad. An article in the Telegraph last week, reporting on research demonstrating benefits of a Mediterranean Diet for heart health, underlines that this approach to eating should be considered further. The headline read:
A Mediterranean diet could be better than statins at reducing the risk of an early death for millions of Britons, research suggests.
Leading heart experts said patients should be prescribed the diet – rich in fruit, vegetables, fish, nuts, whole grains and olive oil – before being put on drugs.
In the first major study to look at the impact of the Med diet on survival of heart patients, experts found it cut the chances of early death by 37 per cent.
There are a number of factors which might make the Mediterranean diet health-supportive. However, firstly I need to say that this diet IS NOT piles of pasta and pizza – sorry! The benefits of a Mediterranean diet revolve around a high intake of vegetables, legumes, nuts and seeds, and moderately high amounts of fish. Liberal amounts of olive oil are also used, while the diet generally tends to be much lower in sugars than the average Western diet.
It is the high level of helpful, soluble fibre that is contained within vegetables that provides one of the benefits of this way of eating. Time and time again I am telling my clients to increase the portions of vegetables on their plates, and a Mediterranean-style diet does just that. Not only do the vegetables contain a fantastic array of vitamins, minerals, antioxidants and phytonutrients, but they are also packed with fibre. Research has shown that certain microbes in the gut specifically ferment the fibre that is found in legumes and vegetables, creating by-products which support the health of the colon lining and also encouraging a good immune response. Further more, fibre provides the beneficial bacteria within our digestive tracts with a food source, thus encouraging the ‘good guys’ to assist with digestion, absorption, and immune function – not least in keeping intestinal yeasts, such as Candida albicans, in check.
Aim to use a variety of vegetables in your meals. We can all fall into the trap of buying the same veg week after week, so I often suggest that clients try one new veg each week. If you feel you need some inspiration, look out for the online organic vegetable-box deliveries which can provide seasonal produce which doesn’t always reach the supermarket.
Lunch and dinner should both have half a plate of vegetables – minimum! I usually cover my plate with a mixture of vegetables or salad and then top with seeds, chopped egg, flaked fish or pulled chicken. Adding herbs and mild spices adds variety, as does fresh crushed garlic or grated ginger, lemon and lime zest and juice, ground seeds and good old extra virgin olive oil!
For clients on a yeast-free and sugar-free anti-candida programme, the Mediterranean-style diet can become a great base from which to build your meal plans.
Keep up the veg!
