There’s a reason why the Mediterranean Diet is still around: How to shop for longevity

Mediterranean Diet Grocery List

Mediterranean Diet Grocery List

The American obsession with fat free and low fat has been gospel (fat loss for idiots) for the past thirty years. Has this old belief been making us fat? Has it been giving us diabetes? Making us think eating bad tasting food is healthy? Is this idea killing us? Should I start making my Mediterranean Diet Grocery List?

This isn’t a three day diet or a yogurt diet, it is diet Mediterania or better known as a vegetarian Mediterranean diet. I know the Mediteranian food reference may scare a few off, but the Mediterranean Diet isn’t some weird foreign food.

Supposedly a study showed that a Mediterranean diet rich in vegetable fats such as olive oil and nuts had little effect on bodyweight or waist circumference compared with people on a low-fat diet. Are we ready to put fat back on the menu? This alone with help you consume less sugar. Eating fats makes you feel full. Therefore, you eat less.

Before you jump on the new fad diet bandwagon, it is always wise to do some research. How credible is this information about the Mediterranean Diet?

Who conducted this study?
Dr Ramon Estruch, Prof Miguel Angel Martínez-González, Prof Dolores Corella, Prof Jordi Salas-Salvadó, Montserrat Fitó, Gemma Chiva-Blanch, Miquel Fiol, Enrique Gómez-Gracia, Fernando Arós, José Lapetra, Prof Lluis Serra-Majem, Xavier Pintó, Pilar Buil-Cosiales, José V Sorlí, Miguel A Muñoz, Josep Basora-Gallisá, Rosa María Lamuela-Raventós, Mercè Serra-Mir, Emilio Ros, MD for the PREDIMED Study Investigators

Who paid for the study?
Spanish Government, CIBERobn, Morella Nuts, California Walnut Commission, Hojiblanca, Patrimonio Comunal Olivarero, Borges SA, and Instituto de Salud Carlos III.

Who participated in the study?
PREDIMED was a 5 year parallel group, multicentre, randomised, controlled clinical trial done in primary care centres affiliated to 11 hospitals in Spain. 7447 asymptomatic men (aged 55–80 years) and women (aged 60–80 years) who had type 2 diabetes or three or more cardiovascular risk factors

What were the results of the study?
A long term intervention with an unrestricted calorie, high vegetable fat Mediterranean diet was associated with decreases in body weight and less gain in central adiposity compared with a control diet. These results lend support to advice not restricting intake of healthy fats for body weight maintenance.

So this study was conducted by 20 Spanish doctors, and paid for by many companies (olive oil, nut producers, and the Spanish Government) that will benefit from the findings because they are part of the Mediterranean Food Pyramid. Should I still get started on my Mediterranean Diet Grocery List?

simple mediterranean diet recipes

simple mediterranean diet recipes

Obesity is a global concern and puts people at risk of heart disease, cancers, strokes and diabetes. So please forgive me if I am hesitant to accept the findings of this study as gospel.

Fats aren’t all the same, but calories are calories. If you just sit around all the time but consume 5k in calories, you’re probably going to gain weight regardless of what it is you’re eating. It is true that all fat is not created equal. Your body, and brain, need the “good” fat such as is found in full-fat dairy, salmon, nuts. The World Health Organization recommends that fat should not make up more than 30% of our diet. Low Carb Foods on a 1500 calorie diet would probably be the best.

Mediterranean Diet Food List – Mediterranean Diet Grocery List
Low fat, low carb food makes you hungrier. Food high in healthy fats in small portions, with a small carb on the side is the best way to go. Be aware that the phrase “vegetable oils” from this study is not referring to the stuff in the grocery store with the label “vegetable oil”, corn oil, or canola oil, etc. Olive oil and Vegetable fats like avocado are recommended. You also need to be aware of olive oils sold in the United States. Most olive oils contain other oils like canola or soybean oils and it is not required that these be on the ingredient labels. Research shows how they are not healthy at all.

Sample Mediterranean Diet – Mediterranean Diet Sample Menu
Here we have included a few simple Mediterranean diet recipes for you to try.

Mediterranean Diet Breakfast Recipes – Mediterranean Diet Breakfast Ideas
Mediterranean Diet Grocery List – Greek Omelet

You can begin your day with a Greek Omelet. This Mediterranean Diet Breakfast Recipes made with four eggs, one fourth of a cup of cooked spinach, half cup crumbled feta cheese, two scallions thinly sliced, two tablespoons chopped fresh dill, freshly ground pepper to taste, and two teaspoons extra virgin olive oil.

Mediterranean Diet Lunch – Low Fat Lunch Ideas
Mediterranean Diet Grocery List – Toasted Pita & Bean Salad

For lunch you can have a toasted pita & bean salad. This Mediteranean Diet lunch is made of two whole wheat pita breads, two peeled cloves garlic, one eighth of a teaspoon of salt, two tablespoons fresh lemon juice, two tablespoons ground toasted cumin seeds, three tablespoons extra virgin olive oil, freshly ground pepper to taste, two cups cooked pinto beans, one cup diced plum tomatoes, half a cucumber, one cup sliced romaine lettuce, one cup crumbled feta cheese, three tablespoons chopped fresh parsley, three tablespoons chopped fresh mint. A balanced Mediterranean Diet Lunch with plenty of vegetables, whole grains and healthy fats.

Mediterranean Diet Snacks – Mediterranean Diet Snack
Mediterranean Diet Grocery List – Spiced Spanish Almonds.

This Mediterranean Diet Snack is made with one fourth of a cup light brown sugar, two teaspoons ground cumin, one teaspoon hot paprika, one teaspoon dried thyme, one teaspoon kosher salt, one fourth of a teaspoon cayenne pepper, one large egg white, one tablespoon water, one pound Marcona or raw whole almonds. A small handful of nuts makes a healthy Mediterranean diet snack.

Mediterranean Diet Dinner – Low Fat Lunch Ideas
Mediterranean Diet Grocery List – Tuna Pasta with Olives & Artichokes

Another of the easy Mediterranean diet recipes for your Mediterranean diet shopping list. 8 ounces tuna steak, four tablespoons extra-virgin olive oil, two teaspoons freshly grated lemon zest, two teaspoons chopped fresh rosemary or one teaspoon dried, half a teaspoon salt, one fourth of a teaspoon freshly ground pepper, six ounces whole-wheat rotini or penne pasta, one 10-ounce package frozen artichoke hearts, one fourth of a cup chopped green olives, three minced garlic cloves, two cups grape tomatoes, half a cup of white wine, two tablespoons lemon juice, one fourth of a cup chopped parsley for garnish. Grilling the tuna gives this fresh Mediterranean Diet pasta dish a subtle smokiness.

If you are looking for an app with Mediterranean Diet Menu suggestions try the Mediterranean Diet App called Mediterranean Diet Plan.

Mediterranean food has been around for literally thousands of years and has a lot of culture behind it. Eating whole, unprocessed foods and monounsaturated fats such as those found in olive oil and avocados, is the secret to the Mediterranean diet. Salt, sugar, starch, and processed foods are the foods that should be cut out of your menu.

Looking for a list of foods with no fat? a list of fat free foods? Obviously you haven’t been paying attention. Get started on your Mediterranean Diet Grocery List instead of eating unhealthy fats such as butter, processed meat, sweetened beverages, desserts or fast-foods. Remember Not all fat is bad.

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