To Eat, or Not to Eat : Is Mediterranean Diet Good for All?

by | Dec 27, 2016 | Health & Fitness

A lot of talking about Mediterranean food and its benefits has been doing the rounds for quite some time now. Indeed, there are many advantages of planning for such a healthy diet. But first, we should know about the so-called ‘Mediterranean food’.

What is Mediterranean Diet?

The food habits followed in the countries around the Mediterranean Sea is referred to as the Mediterranean diet. This diet-plan emphasizes on eating fresh fruits and vegetables, fish, food prepared in extra virgin olive oil, herbs and spices, and minimal use of salt. A typical Mediterranean diet includes lots of vegetables, fruits, beans, whole grain cereals and cereal products. It also contains moderate amounts of fish, white meat and some dairy produce.

What Are Its Benefits on Health?

Mediterranean diet is a combination of different elements that seem to bring health benefits. It includes healthy fats in the form of monounsaturated fats from olive oil and polyunsaturated fats from seeds, nuts, and fish oil. Such a diet plan is good for people who have:

  • Type 2 diabetes mellitus
  • High blood pressure
  • High blood cholesterol
  • Cardiovascular disorders

How to Start With?

The most important thing to do is to visit your healthcare provider or a registered dietician for a diet plan. Always seek expert advice from your dietician or healthcare provider before you set to take up a new diet plan.You will know about what to eat and what to avoid. In general, few things one should know about the foods included in Mediterranean diet:

  • Bing on fresh fruits- and vegetable salads
  • Cook food in extra virgin olive oil
  • Have about 100-125 grams fish at least twice a week
  • Have1-3 servings of dairy products daily (one serving equals 1 cup of milk /yogurt or 28 grams of cheese)
  • Include nuts, legumes and sprouted grains(wholegrain bread, pasta and brown rice)
  • Incorporate fermented grains (like, sourdough) for easier digestion and better nutrient absorption
  • Add herbs and spices to your food for taste enhancement
  • Reduce intake of salt
  • Include green tea with mint for antioxidant intake

Why Should we Think Twice Before Starting the Mediterranean Diet?

Mediterranean diet plan is based on the traditional food of the people residing in countries around the Mediterranean Sea which have maritime climate and Mediterranean vegetation. Though it has a lot of health benefits, it has some negative effects also.

  • Risk for Hypertensive patients– Mediterranean diet may not be healthy for all the hypertensive patients. Prefer having a diet which is suitable for your body-type and the place where you reside. Besides, food allergies can make this diet plan unsuitable for you.
  • Not cost-effective-Mediterranean food is not easily available in all countries and the cost of the food is also high. It is also not very easy to obtain the food items at places which have a different climate, or at places where seasonal fruits and vegetables are more easily available.
  • Only Mediterranean diet is not enough– Follow a healthy lifestyle to be fit. Regular physical exercise, staying away fromsmoking and alcohol consumption, and having an overall healthy diet is important for good health.
  • Increased intake of olive oil is unhealthy– Mostly people start with an increased consumption of olive oil in the form of fried food. Overeating of snacks which are deep fried in olive oil is definitely not a healthy way to gain the benefits of olive oil.


Turacoz Healthcare Solutions wants to make you aware of the health benefits and risks associated with Mediterranean diet. Mere following a new health trend and a new diet chart is not enough. You should know what kind of foods are suitable for your body. We hope to share more facts on healthcare in times to come.