The Mediterranean diet: Advantages and Disadvantages

The Mediterranean diet has been touted as one of the healthiest diets in the world. It is a diet that is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, and low in red meat, processed foods, and added sugars. This diet is based on the traditional eating patterns of the Mediterranean region, where people are known for their longevity and low rates of chronic diseases. In this blog, we will explore the advantages and disadvantages of the Mediterranean diet.

Advantages:

Reduced risk of chronic diseases:

The Mediterranean diet has been linked with a reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. This is because the diet is rich in plant-based foods, which are high in fiber, antioxidants, and phytonutrients that have been shown to reduce inflammation and oxidative stress in the body.

Improved heart health:

The Mediterranean diet is rich in healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, nuts, and fatty fish. These fats have been shown to improve cholesterol levels, lower blood pressure, and reduce the risk of heart disease.

Weight loss and weight management:

Photo credit: Pixabay from Pexels

The Mediterranean diet is not restrictive, and it encourages the consumption of a variety of nutrient-dense foods. Studies have shown that the Mediterranean diet can help with weight loss and weight management, as it is high in fiber and protein, which can increase satiety and reduce overeating.

Sustainable and enjoyable:

The Mediterranean diet is a sustainable and enjoyable way of eating. It does not require calorie counting or deprivation, and it emphasizes the importance of eating with family and friends and enjoying meals.

Disadvantages:

Cost:

The Mediterranean diet can be expensive, as it emphasizes the consumption of fresh fruits and vegetables, high-quality olive oil, and fatty fish. This can be a barrier for some people, especially those on a tight budget.

Limited food choices:

The Mediterranean diet restricts the consumption of red meat, processed foods, and added sugars. This can be a challenge for those who are used to eating a diet high in these foods, and it may limit their food choices and make it more difficult to adhere to the diet.

Potential nutrient deficiencies:

The Mediterranean diet is low in some nutrients such as vitamin D, calcium, and iron. This is because it restricts the consumption of dairy products and red meat. Individuals following the Mediterranean diet need to ensure they are getting enough of these nutrients from other sources, such as fortified foods and supplements.

Lack of individualization:

The Mediterranean diet is a one-size-fits-all approach, and it may not be suitable for everyone. Individuals with specific health conditions or dietary restrictions may need to modify their diet to meet their individual needs.

In conclusion, the Mediterranean diet is a healthy and sustainable way of eating that has been linked with numerous health benefits. However, like any diet, it has its advantages and disadvantages. Individuals need to consider their individual needs and lifestyle when deciding whether the Mediterranean diet is right for them. With proper planning and preparation, the Mediterranean diet can be a delicious and nutritious way of eating that can improve overall health and well-being.

 

How to boost your Metabolism?

Diabetes Management

Foods for Heart: Diet to keep your heart healthy

Share the article

Ragi Cheela

Print

Ragi Cheela

  • Author: Shampa Banerjee
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Category: Breakfast
  • Cuisine: North Indian
  • Diet: Vegetarian

Description

Ragi cheela is a gluten-free healthy snack option that is low on calories. It is a healthy and tasty breakfast option.


Ingredients

 

  1. Ragi flour: 1 cup
  2. Gram flour: 2 tbsp.
  3. Onion: 1 big (Chopped)
  4. Green chillies:2nos
  5. Carrot:1 cup (grated)
  6. Cumin powder: 1 tsp.
  7. Coriander powder:1/2 tsp.
  8. Coriander leaves :1 tbsp (Chopped)
  9. Salt: As required
  10. Oil:1 tsp.
  11. Water: As required

Instructions

1.     In a mixing bowl add ragi flour, gram flour, cumin powder, coriander powder, and salt. Mix them well.

2.     Now add water and make a thick batter

3.     Add all the chopped vegetables to the batter and mix well.

4.     Heat oil on a non-stick pan and spread the batter over it.

5.     Cook it on both sides for a few minutes.

6.      Serve with coriander chutney



Nutrition

  • Serving Size: 2
  • Calories: 152Kcal
  • Fat: 9g
  • Fiber: 2.6g
  • Protein: 7g

Keywords: Ragi chilla

Share the article

Oats idli

Print

Oats idli

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Category: Breakfast
  • Cuisine: South Indian
  • Diet: Vegetarian

Description

These Oats idlis are not only healthy and tasty, but can be made  instantly as they require no fermentation with just oats, semolina, curd and some herbs and spices to add the extra flavour.  The beta glucagon in Oats helps in managing both blood sugar and cholesterol levels, so this recipe is great for Diabetics and anyone with elevated cholesterol levels. Serve these idlis with any home made chutneys or sambhar.


Ingredients

  • Oats – 100g
  • Rava – 50g
  • Curd – 200g
  • Chana daal – 50g
  • Cashew nuts-20g
  • Curry leaves- 8-10pcs
  • Salt to taste
  • Red chilli powder -1/2 tsp
  • Ginger – 1tsp finely chopped
  • Green chili – 1 tsp finely chopped
  • Baking soda-1 tsp. or eno powder 2tsp
  • Oil – 1tsp

Instructions

  1.  Dry roast oats and rava in a pan till they turn golden brown.
  2. Add curd to this mixture in a bowl.
  3.  Add salt to taste.
  4. Heat oil in a frying pan, add mustard seed till they splutter, add curry leaves, hing, chana daal and cashew nuts.
  5. Saute till golden brown.
  6.  Add this tadka to oats and rava mixture.
  7.  Add chopped ginger and chilli.
  8. Add baking soda or eno (i use eno) and oil to the batter.
  9.  If required add water to get the consistency of idli batter.
  10.  Fill the greased plates with batter.
  11. When the water in the idli cooker began to boil place the idli stand inside it and steam for around 14-15mins.
  12.  Allow them to cool down. Remove from the plates with the help of greased spoon.
  13. Sprinkle chilli powder on top of the idlis.
  14.  Serve them hot with chutney and sambhar.
  15.  Sprinkle chili powder on top of the idlis.
  16.  Serve it with coconut chutney and sambhar.


Nutrition

  • Serving Size: 2
  • Calories: 248Kcal
  • Fat: 7g
  • Carbohydrates: 36g
  • Fiber: 3g
  • Protein: 11g

Share the article

Quinoa salad

Print

Quinoa salad

  • Author: Meenu Agarwal
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Category: Salad
  • Cuisine: Indian
  • Diet: Low Calorie

Description

This nutritious Quinoa Sala is easy to prepare and is a quick make which can be consumed as a snack or even a Breakfast/Lunch/Dinner meal option with a side bowl of healthy soup.  Quinoa is a great source of protein and is an  ideal choice for someone who follows a vegetarian diet as it contains all 9 essential amino acids.


Ingredients

  • Water-1 – 3/4 cups
  • Uncooked quinoa -1 cup
  • Tomato-½ cup coarsely chopped seeded
  • Coriander leaves- ½ cup chopped
  • Peanuts- ¼ cup roasted
  • Raisins-1/4th cup
  • Cucumber- ¼ cup chopped
  • Green chilies – ½ tsp. finely chopped 
  • Lemon juice- ¼ cup fresh
  • Extra virgin olive oil-1 tbsp.
  • Onion-finely chopped 1 tbsp.
  • Salt-1/2 tsp.
  • Black pepper powder -1/4th tsp.

Instructions

  1. Combine water and quinoa in a medium saucepan, bring boil. Cover, reduce heat, and simmer 20 minutes or until water is absorbed.
  2. Remove from heat; fluff with fork.
  3. Stir in the remaining ingredients.
  4. Cover, let stand for an hour.
  5. Serve chilled or at room temperature.


Nutrition

  • Serving Size: 4
  • Calories: 193kcal
  • Fat: 5g
  • Carbohydrates: 32g
  • Fiber: 5.5g
  • Protein: 5g

Share the article

Vegetables Oats Upma

Print

Vegetables Oats Upma


Description

Upma is a dish originating from the Indian Subcontinent, most common in South Indian breakfast, cooked as a thick porridge from dry roasted semolina or coarse rice flour. Oats Upma is a healthy breakfast and a healthier version of Upma. This can be consumed in the breakfast as well as snack items. Various seasonings and/or vegetables are often added during the cooking, depending on individual preferences. Today it is popular in most parts of India and is prepared in various ways. This recipe is good for weight loss, diabetic and heart diseases.


Scale

Ingredients

  • 1 cup oats
  • 1 cup vegetables (Chopped carrots, peas, capsicum )
  • 1 tomato medium sized
  • 1 onion thinly sliced medium
  • ¾ cup water (adjust as needed)
  • Salt as needed
  • 1 pinch Turmeric
  • Oil as needed
  • 34 Cashewnuts
  • ½ tsp mustard seeds
  • ¼ tsp red chili powder
  • Coriander leaves as needed

Instructions

  • Dry roast oats until golden or they begin to smell good. Set aside.
  • Heat a pan with oil. Add mustard seeds ,allow to crackle.
  • Add cashew nuts and saute till they are lightly browned
  • Add onions and fry until they turn slightly golden or pink.
  • Sauté vegetables carrot, capsicum,  peas for 2 to 3 mins. Add chopped tomatoes, sprinkle salt and turmeric.
  • Cook until the tomatoes turn completely mushy.
  • Add chili powder
  • Mix and fry for 2 to 3 minutes until it smells good.
  • Add water and bring it to a boil.
  • Add oats and stir well.
  • Cover and cook. If needed add more or less water to adjust the consistency.
  • Add coriander leaves.
  • Serve it hot


Nutrition

  • Serving Size: 1
  • Calories: 225 Kcal
  • Fat: 3 g
  • Carbohydrates: 30 g
  • Fiber: 5 g
  • Protein: 4 g

Share the article

Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Get more of the goodness delivered to your inbox. No Spam - No Ads
Subscribe