Marham
    Facebook Twitter Instagram
    Marham
    • Doctors
      • Dermatologist
        • Dermatologists in Lahore
        • Dermatologists in Karachi
        • Dermatologists in Islamabad
        • Dermatologists in Pakistan
      • Gynecologist
        • Gynecologists in Lahore
        • Gynecologists in Karachi
        • Gynecologists in Islamabad
        • Gynecologists in Pakistan
      • Child Specialist
        • Child Specialists in Lahore
        • Child Specialists in Karachi
        • Child Specialists in Islamabad
        • Child Specialists in Pakistan
      • Gastroenterologist
        • Gastroenterologists in Lahore
        • Gastroenterologists in Karachi
        • Gastroenterologists in Islamabad
        • Gastroenterologists in Pakistan
      • Psychiatrist
        • Psychiatrist in Lahore
        • Psychiatrist in Karachi
        • Psychiatrist in Islamabad
        • Psychiatrist in Pakistan
      • Neurologist
        • Neurologist in Lahore
        • Neurologists in Karachi
        • Neurologist in Islamabad
        • Neurologist in Pakistan
      • General Physician
        • General Physician in Lahore
        • General Physician in Karachi
        • General Physician in Islamabad
        • General Physician in Pakistan
      • View All Specialities
      • Find doctor by disease
        • Coronavirus
        • Diabetes
        • High Blood Pressure
        • Typhoid Fever
        • View all doctors by disease
      • Find doctor by service
        • Open Heart Surgery
        • Braces
        • Hydrafacial
        • Vitro Retinl Surgery
        • Chemotherapy
        • View all doctors by service
      • Find doctor via city
        • Doctors in Lahore
        • Doctors in Karachi
        • Doctors in Islamabad
        • Doctors in Peshawar
        • Doctors in Quetta
        • Doctors in All Cities – Pakistan
      • Find Surgeon
        • Hernia
        • Endoscopy
        • Liver Transplant
        • Knee Replacement
        • Find best surgeons
      • Find special offers
        • Skin Whitening Treatment
        • Hair Removal Laser
        • View All Special Offers
    • Hospitals
      • Hospitals in Lahore
        • Hameed Latif Hospital
        • Doctors Hospital
        • National Hospital
        • All Hospitals in Lahore
      • Hospitals in Karachi
        • Agha Khan Hospital
        • National Hospital
        • Medicare Hospital
        • All Hospitals in Karachi
      • Hospitals in Islamabad
      • Hospitals in Multan
      • Hospitals in Rawalpindi
      • Hospitals in Faisalabad
      • Hospitals in Gujranwala
      • Hospitals in Sargodha
      • Hospitals in Peshawar
      • Hospitals in Sialkot
      • Hospitals in Pakistan
    • Lab Tests
      • Chughtai Lab – 20% OFF
      • Dr. Essa’s Lab – up to 15%
      • Citilab – up to 15%
      • One Health Labs – up to 20%
      • CLINLAB – up to 20%
      • Labs in Lahore
      • Labs in Karachi
      • Labs in Islamabad
      • Labs in Pakistan
    • Forum
    • Special Offers
    • Healthblog
    • Healthy Lifestyle
    • Women’s Health
    • Skin Care
    • Fitness & Exercise
    • Health News
    • Dental Health
    • Skin Care
    • Sonology
    • Mental Well-Being
    Marham
    Home»Diet & Nutrition»4 Amazing Benefits Of The Mediterranean Diet
    Diet & Nutrition

    4 Amazing Benefits Of The Mediterranean Diet

    Hiba BatoolBy Hiba BatoolMay 8, 2021Updated:May 7, 20216 Mins Read
    Share
    Facebook Twitter LinkedIn Pinterest Email

    You must have heard about various diets including the keto diet, protein diet, detox diet, and whatnot. But you have been missing out on the father of them all. Every special diet offers a maximum of a handful of benefits with loads of restriction and side effects. Why not look into a diet that promises nothing but good health and allows you to have all food groups? The benefits of the Mediterranean diet outgrow the benefits of all other diets combined.

    Read more about the other diets that you can go for.

    The diet is based on the observation that people in Greece and Italy had a lower prevalence of deaths due to coronary heart disease than in the United States. Researches showed that the reason behind this was their Mediterranean eating pattern. The foundation of this diet is more and more whole grains, good fats, fresh fruits and vegetables, and low meat consumption.

    Mediterranean diet is one of the few diets endorsed by Dietary Guidelines for Americans to promote health and prevent chronic disease. Even WHO recognizes it as a healthy eating pattern. This shows that the benefits of the Mediterranean diet are backed and endorsed by science and research.

    Table of Content

    • How To Eat The Mediterranean Way?
    • 1. Pack On Whole Grains
    • 2. Use Healthy Fats
    • 3. Munch On Fruits And Vegetables
    • 4. Focus On Sea Food
    • 5. Avoid Red Meat
    • 6. Take Some Dairy
    • Benefits Of The Mediterranean Diet
    • 1. Protects the Heart
    • 2. Helps In Weight Loss
    • 3. Manage Type 2 Diabetes
    • 4. Improve Arthritis
    • The Next Step
    • Can’t Find The App?

    How To Eat The Mediterranean Way?

    Eating the Mediterranean way is probably the easiest and the most effective way to eat healthily. You don’t have to go to the grocery store to start this diet. Another benefit of the Mediterranean diet is that you will find everything required in your pantry. You just have to throw away the cans of coke and plastic-wrapped food.

    Following are the rules to follow a Mediterranean diet

    1. Pack On Whole Grains

    Whole grains should be your choice of carbs. Just exchange your white bread with whole-grain bread and white rice with brown rice. You can play with less common whole grains like bulgur and faro. Digging up a little will show you a new realm of healthy recipes.

    2. Use Healthy Fats

    On one hand, we have diets like keto that promote excessive fat consumption and on the other hand, we have all other diets that prohibit fat consumption. The Mediterranean diet here takes the middle route. It promotes the consumption of healthy fats. Switching your butter with olive oil will help.

    3. Munch On Fruits And Vegetables

    You should aim for at least 7-10 servings of fresh fruits and vegetables each day. This is the foundation of the Mediterranean diet. Most of the benefits of the Mediterranean diet owe their existence to excessive fruit and vegetable consumption.

    4. Focus On Sea Food

    The Mediterranean diet encourages the consumption of lean meat like fish. Substituting other meats with fish can guarantee weight loss and a number of other health benefits. You should eat fish at least twice a week on the Mediterranean diet.

    5. Avoid Red Meat

    This eating pattern advises avoiding excessive consumption of red meat. You should restrict your meat consumption to lean meat only. Try to substitute red meat with fish, poultry, and beans.

    6. Take Some Dairy

    This diet allows you to have your favorite cheese and fruit yogurt in limited quantities.

    A Mediterranean diet pyramid will help you understand better, the quantity and quality of food you should consume.

    benefits of the Mediterranean diet

     

    Benefits Of The Mediterranean Diet

    We can not cover all the benefits of the Mediterranean diet in just one article, but here are a few of the most prominent health benefits of the Mediterranean diet

    1. Protects the Heart

    Innumerable scientific researches suggest that this style of eating can help to lower the risk of heart disease. A detailed study carried out in 2013 clearly shows that 7000 women in Spain with type 2 diabetes had a 30% lower risk of heart disease when on a Mediterranean diet. These results were noticed without any exercise. The same study was carried again in 2018 to remove any flaws or criticism that might have happened the first time. Surprisingly similar results were noticed the second time too.

    Read more about foods to avoid for a healthy heart. 

    2. Helps In Weight Loss

    If you look into your daily eating routine, you will find a number of calories dense packaged foods. Mediterranean diet, very smarty removes all such bad foods from your diet. Mediterranean diet enforces the consumption of fruits, vegetables, and whole grains. This makes this diet a fiber-rich diet. Fiber promises a healthy gut and weight loss.

    If you are looking to go for this diet with immediate weight loss, you shouldn’t. Because even if it promises weight loss it doesn’t promise fast weight loss. Still, a calorie-restricted Mediterranean diet, coupled with effective exercise will help a bundle in weight loss. As mentioned, in its 2019 rankings, U.S. News & World Report rated the Mediterranean diet as No. 1 in its Best Diets Overall category, yet the diet tied with several other plans for the 17th position among the website’s Best Weight Loss Diets.

    3. Manage Type 2 Diabetes

    A detailed study carried over 4 years, studied two groups of people. One following a Mediterranean diet with olive oil and nuts supplementation and others following a normal diet. The results were collected after 4 years and people following the Mediterranean diet had a 52% lower risk of type 2 diabetes. These results were noticed without enforcing any exercise or weight loss.

    Not only it lowers the risk of diabetes, but it can also help control your already present diabetes. A study carried out in 2013 suggests that the Mediterranean diet can help lower the blood glucose level more than other carbohydrate-restricted and protein-restricted diets.

    4. Improve Arthritis

    Rheumatoid arthritis is an inflammatory disease. A diet low in processed foods and irritating food, like the Mediterranean diet, can help in the control of all inflammatory diseases. Moreover, the Mediterranean diet is rich in omega-3 fatty acids, and these have very strong anti-inflammatory properties. This helps in relieving the arthritis symptoms.

    The Next Step

    No matter how much a diet is praised, your very first step should be to consult a nutritionist. A nutritionist can guide you all about the Mediterranean diet and all other diets that might be good for you.

    Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.

    Can’t Find The App?

    Android Users:
    https://play.google.com/store/apps/details?id=controllers.marham.marhammed&hl=en
    Drop a review for us at Playstore if you’ve had a good experience!
    iPhone Users:
    https://apps.apple.com/pk/app/marham-find-a-doctor/id1095243102
    Stay Home Stay Safe!

    Best Nutritionist in pakistan healthy eating Mediterranean diet what to eat for healthy heart
    Hiba Batool
    • Website

    She is a nutrition graduate from Kinnaird College, Lahore. She is a nutritionist by profession. Her interests lie in medical research and writing. She masters in all topics related to nutrition and health.

    Related Posts

    HIV foods to avoid

    HIV Foods to Avoid: Which Foods Reduce Viral Load?

    June 7, 2023
    best fresh fruit juices for health

    گرمیوں کے اہم مشروبات جو گرمی کی شدت کو کم کرے

    June 7, 2023
    چٹنی کے صحت سے بھرپور فوائد

    مزیدار چٹنی کھانے کی لذت کو بڑھائیں اور جسم کو صحت مند بنائیں

    June 6, 2023

    Comments are closed.

    Read More
    • Health Blog
    • What is Cardiology in Pakistan
    • What is Dentistry in Pakistan
    • What is Dermatology & Cosmetology in Pakistan
    • What is Diet & Nutrition in Pakistan
    • What is Endourology in Pakistan
    • What is ENT: Everything You Need to Know
    • What is Gastroenterology: Everything You Need to Know
    • What is Gynaecology and Obstetrics
    • What is Hepatology: Everything You Need to Know
    • What is Homeopathy in Pakistan
    • What is Internal Medicine in Pakistan
    • What is Laparoscopic & Bariatric Surgery
    • What is Maternal Fetal Medicine: Everything You Need to Know
    • What is Nephrology
    • What is Oncology in Pakistan
    • What is Ophthalmology: Everything You Need to Know in 2021
    • What is Orthopedic: Everything You Need to Know in 2021
    • What is Pathology in Pakistan
    • What is Pediatrics in Pakistan
    • What is Physiotherapy in Pakistan
    • What is Psychiatry & Psychology in Pakistan
    • What is Pulmonology in Pakistan
    • What is Radiology in Pakistan
    • What is Rheumatology in Pakistan
    • What is Urology in Pakistan
    • What is Vascular Surgery in Pakistan
    View Posts by Categories
    • Brain Issues
    • Cancer Causes and Prevention
    • Childrens Health
    • Chronic Conditions
    • COVID19
    • Dental Health
    • Diet & Nutrition
    • Eyesight Issues
    • Fitness & Exercise
    • Hair Care
    • Health News
    • Healthy Lifestyle
    • Heart Health
    • MARHAM Features
    • Medicine
    • Men’s Health
    • Mental Well-Being
    • Nail Care
    • News
    • Pain Management
    • Pakistan Healthcare System
    • Skin Care
    • Sonology
    • Stomach Issues
    • Telemedicine
    • Urdu
    • Video Channel
    • Weight Loss & Obesity
    • Women's Health

    Download our app

    Lab Tests

    • Labs in Lahore
    • Labs in Karachi
    • Labs in Islamabad
    • Labs in Pakistan

    Top Cities

    • Lahore
    • Karachi
    • Islamabad
    • Rawalpindi
    • Faisalabad
    • Peshawar
    • Multan
    • Quetta
    • Gujranwala
    • Sargodha
    • Hyderabad
    • Bahawalpur
    • Sialkot
    • Rahim Yar Khan
    • View All Cities

    Top Hospitals

    • City International Hospital
    • Doctors Hospital
    • Hameed Latif Hospital
    • Akram Hospital
    • Chughtai Medical Center
    • Iqra Medical Complex Hospital
    • Surgimed Hospital
    • Omar Hospital & Cardiac Centre
    • Hilal-E-Ahmar House Hospital
    • Health Icon Medical & Diagnostic Centre
    • Khan Medical City Hospital
    • Faisal Hospital
    • Saleem Medical Complex Hospital
    • Kanan Clinic
    • View All Hospitals

    Top Specialities

    • Dermatologist
    • Neurologist
    • Gynecologist
    • Urologist
    • Gastroenterologist
    • Pulmonologist / Lung Specialist
    • Orthopedic Surgeon
    • Pediatrician
    • General Physician
    • Nephrologist
    • Sexologist
    • Ent Specialist
    • Eye Surgeon
    • Neuro Surgeon
    • View All Specialities

    PMC Verified Doctors

    Authentic & updated information

    Money back guarantee

    We return money within 48 hours

    12/7 customer support

    Well-trained & Supportive team

    Secure online payment

    We possess SSL / Secure сertificate

    • Privacy Policy
    • Delivery Policy
    • Refund Policy
    • Payment Terms
    • Cancellations Policy
    • Terms of Use
    • FAQs
    • About Us
    • Contact Us
    • Doctors
    • Partnerships
    • Careers
    • Help me Marham
    • Invite Friends & Family

    © Copyright @ 2015-2022 Marham Medicare Pvt. Ltd. – All Rights Reserved

    Type above and press Enter to search. Press Esc to cancel.