Recently, US News & World Report announced its list of the best diets for 2023, and the Mediterranean diet has won the title of "Best Diet" for the sixth consecutive time.
01
What is the Mediterranean diet
The Mediterranean diet topped the overall Best Diets list for six consecutive years and ranked first in all three sub-lists for the healthiest, best plant-based and best diets for bone and joint health.
The Mediterranean diet refers to the diet of European countries on the Mediterranean coast, such as Greece, Spain, France and southern Italy.
Simply put, it is a dietary pattern based on fruits and vegetables, whole grains, legumes, nuts, olive oil, and spices; Eat fish or other seafood at least 2 times a week on top of these foods every day; Appropriate consumption of poultry eggs and dairy products; Try to eat less red meat and dessert; Drink plenty of water, and choose wine when you have to drink, and no more than 2 glasses a day for men and no more than 1 glass for women.
In terms of food composition, the Mediterranean diet is very balanced and comprehensive.
02
Four benefits of the Mediterranean diet
01
Reduces the risk of cardiovascular disease
In 2018, a study published in JAMA Network Open by Brigham and Women's Hospital at Harvard Medical School and Harvard School of Public Health showed that when a diet rich in plants and olive oil and low levels of meat and sweets was consumed, the risk of cardiovascular disease was reduced by 25%.
In addition, the researchers also elucidated how the Mediterranean diet slows the risk of heart disease and stroke in people by analyzing a test dish containing 40 biomarkers, which are specific biological factors that predispose to heart disease.
02
Can prevent Alzheimer's disease
A study published in the American journal Geriatrics suggests that adopting a Mediterranean diet may help prevent Alzheimer's disease.
The researchers invited 5,907 older adults to participate in a project called the Retirement Life Study, in which participants filled out a questionnaire on eating habits and took cognitive tests (which mainly measure memory and attention).
It was found that older participants on the Mediterranean diet and "brain-healthy" diet had significantly better cognitive test results than those who ate unhealthy diets.
Among them, those who strictly followed the Mediterranean diet had a 35% lower risk of memory loss, and those who did not fully follow the risk of memory loss were also reduced by 15%. Researchers say that using the Mediterranean diet not only benefits the overall cognitive performance of older adults, but also reduces the risk of cognitive deficits in the future.
3
Take care of your gut health
A 2020 study found that high amounts of fiber in the Mediterranean diet increased the microbiota of specific microbes that were associated with improved cognitive function, negatively correlated with inflammatory markers, reduced inflammation, promoted intestinal peristalsis, and supported gut health.
3
This improvement is more suitable for the Chinese people
However, although the Mediterranean diet is good, after all, it is based on the eating habits of Europeans, and it will definitely be unsuitable for Chinese people to copy directly, and if you want to use it, you must improve it appropriately.
01
Replace olive oil with a variety of vegetable oils
For mainland residents, the price of olive oil is not so "friendly" and the taste is not so suitable, so it is not necessary to replace the daily oil with it.
In fact, rapeseed oil, soybean oil, peanut oil, corn oil in unsaturated fatty acids content is also relatively high, and suitable for stir-frying and other high-temperature cooking methods, more in line with the daily use habits of mainland residents, as the main oil is also beneficial to health.
However, it is necessary to remind everyone that edible oil should not be identified only one for a long time, and regularly replace different types of oil or mix a variety of oils in proportion to ensure nutritional intake more comprehensively. At the same time, no matter how cooked, the daily intake of edible oil for each adult should be controlled within 25~30g.
02
Increase dairy intake
According to the data of the "2019 China Dairy Index Report", only 19.5% of the population has a daily dairy intake of 300 ml, and eighty percent of Chinese people have failed to meet the standard. That is to say, the daily milk consumption of Chinese people is still far below the recommended standard, and it needs to be increased.
Therefore, it is recommended that you appropriately increase the intake of milk, daily drinking is best to choose pure milk, low-fat and high-calcium milk, lactose intolerance people can drink yogurt, comfort milk, try to avoid drinking flavored milk, milk drinks and other sugary varieties.
3
Adjust the structure of meat
Chinese meat is usually red meat such as pigs, cattle and sheep, and processed meats such as sausages and salted meat are also very frequent. Red meat and processed meat contain more saturated fatty acids, and excessive intake will increase the risk of obesity and cardiovascular and cerebrovascular diseases. Therefore, we need to adjust the structure of meat appropriately, reduce the proportion of red meat, and increase the intake of fish and seafood.
Some people may ask, I am not used to eating those salmon and tuna eaten by Westerners on TV! In fact, fish with fish, crucian carp, shrimp and other aquatic products are also very good choices, they are rich in monounsaturated fatty acids, polyunsaturated fatty acids, and the price is more affordable and easier to buy.
Source: CCTV Home for Dinner