Comparing the Mediterranean Diet and the Blue Zone Diet

By George C. Alvarez

Comparing the Mediterranean Diet and the Blue Zone Diet : Increased Life Span, Increased Sexual Desire, Increased Sexual Endurance, Increased Sexual Performance , Boost Energy, Lose Weight and Fat , Gain Muscle Mass, Hormones In Balance, Increased Mental Sharpness and Long Term Mental Health, and Prevent Disease.

• Language: English
• Publisher: George Alvarez
• Release date: Mar 26, 2021
• ISBN: 9781393892366

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Comparing the Mediterranean Diet and the Blue Zone Diet

Comparing the Mediterranean Diet and the Blue Zone Diet

The Mediterranean diet is nothing new. It’s been praised for years as a heart-healthy way to eat, but with new research, and continued support of the Blue Zones way of life, the Mediterranean diet is getting a second turn. Full of whole grains, fruits, vegetables, beans, seeds, nuts, olive oil and fish, this diet is perfectly compared with a Blue Zones lifestyle.

The Mediterranean is instead a general pattern of eating, not just a diet but a way of life which can be narrowed down to two words—whole and simple—because the centerpiece of most dishes are whole, plant-based foods prepared in simple ways.

It has been brought to notice for decades that the Mediterranean Diet offers one of the healthiest eating patterns on earth due to it Olive oil, the abundance of leafy green and the lack of 24- ounces steaks.

The Mediterranean diet (or Med Diet or MD as it’s often called) is more than a diet; it’s a lifestyle approach to healthy eating. It specifies fruits, vegetables, fish, beans, nuts, and whole grains as well as other ingredients promoting good health such as olive oil and wine.

Types Mediterranean Diet

•  Whole grains: this comprises all parts of the grain; the bran, endosperm, and germ. Each of these parts holds healthful nutrients, which disappears when they are refined into products such as white flour; thus, make sure they are as whole grain as possible and don’t overdo the amount. Rice, polenta, couscous and quinoa are used a lot in this diet. Pasta, even whole wheat, are requires in small portions. These should be consumed daily and as part of the cornerstone of your meal.

•  Vegetables and fruits: often eaten seasonally and locally. This stands to be the largest part and foundation of each meal. Green leafy and colorful vegetables and berries are rich in antioxidants and should be consumed the most. Keep the starchy vegetables to a minimum, such as potatoes, carrots, peas and corn as they are quite high in sugar and lower in fiber. If you are cooking your vegetables, steam or roast them for as short a time as possible. Do not boil them. Fresh fruit is a great satisfying dessert.

•  Legumes, nuts, and seeds: serves as the main plant-based source of protein in the diet. Nuts and seeds, such as almonds, pistachios, cashews, walnuts, sunflower, pumpkin and flax seeds, are a delicious and enjoyable snack. Nuts and seeds, however, are high in fat and need to be consumed in reasonable portions.

•  Olive oil: this is the main source of fat which replaces less-healthful fats such as butter. Extra Virgin Olive Oil is Use in place of other fats such as butter, margarine and other vegetable oils. If cooking with it, remember that Olive Oil is not recommended for super high heat. It can burn quickly. It is fine for sautéing but don’t let it heat too smoking. It is great for roasting vegetables too

•  Seafood, poultry, and eggs: these are more consumed more than other meats. Fish has Omega 3 fatty acids, especially fish from wild-caught, cold water sources. Wild fish eat a diet consisting of marine and plant oils that are high in Omega 3. Fish should be consumed at least 2 times weekly. Fish should be baked, grilled or broiled. Do not fry or bread it.

•  Dairy: mostly in form of yogurt and cheese, consumed a few times a week. Plain Greek yogurt, feta and goat cheese are great sources of protein, calcium, and good fat sources. Eggs, as fresh as possible, can be consumed 2-3x/week. Milk is restricted in this diet as much as possible. Poultry should be eaten weekly and in small portions. As above, grill, bake or broil your poultry.

•  Red wine: consumed moderately with meals. A little red wine is good as long as there are no other reasons you cannot drink alcohol.

•  Physical activity: this is done at least 30 minutes a day far the most days of the week.

•  Water: taking plenty water regularly helps you to stay hydrated. Water is very important. 6-8 eight-ounce glasses per day.

•  Fresh herbs and spices: the type is added to dishes for flavor and color in in place of excess salts.

The following information is from Mediterranean Diet 101: A Meal Plan and Beginner’s Guide by Kris Gunnars, BSc – https://authoritynutrition.com/Mediterranean-diet-meal-plan/

Over the years we have seen diets come into enthusiastic favor and then fall dramatically out of favor. It can be extraordinarily frustrating trying to sift through all information and research data that clutters the headlines. As a result, we have forgotten that food and eating should be joyful and simple, not a chore. Mediterranean Diet is the one diet, or style of eating, that consistently come out on top through all the diet mayhem. Studies have shown that people who consume a Mediterranean Diet have lower rates of cardiovascular disease and cancer. This is considered to be due to the emphasis on monounsaturated fats, fruits and vegetables and whole grains. Most significantly, however, people who consume this diet have an easier time managing their weight as the diet is satisfying using real food.

According to research, The Mediterranean Diet scientifically is the traditional diet consumed by people living in the Mediterranean region. This region primarily includes Greece, Italy, Turkey, Spain, southern France, parts of the Middle East and Northern Africa. The diet was founded on foods that were easily cultivated in those regions and other cultural influences. If you travel to those regions today, you will be treated to a fantastic assortment and combination of foods and spices that people have been eating for thousands of years.

The basic premise of the diet is consuming monounsaturated fatty acids, Omega 3 fatty acids, antioxidants, wholegrains, high fiber foods and lots of fruit and vegetables. Balancing the amount of these things is the main tenant of this diet. The study documented the health benefits of a diet characterized by abundant plant foods (fruit, vegetables, breads, other forms of cereals, potatoes, beans, nuts, and seeds) fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts, normally with meals. In subsequent years the body of scientific evidence supporting the healthfulness of the traditional Mediterranean Diet has continued to grow. See all the latest studies at www.oldwayspt.org 

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The Mediterranean diet pyramid (source: Fundación Dieta Mediterránea, https://dietamediterranea.com/en/nutrition/)

The Role of the Mediterranean diet in Health and Disease 

Research has shown that abundant intake of plant-based foods can be scientifically traced to the prevention of several chronic diseases for example cancers and diabetes, and in turn supply vital nutrients for a wholesome balanced diet. Fruit and vegetables are high in antioxidants and have shown beneficial inflammation reducing effects in the body and brain. More so, antioxidant properties found in some nutrients are considered to be beneficial for protection against neurodegenerative diseases and cardiovascular diseases and in addition to this, it is proposed to presumably help against depression.  The largest Mediterranean Diet randomized trial, the Prevención con Dieta Mediterránea (Predimed) trial, in Spain included 7447 men and women, all at high cardiovascular risk at baseline (Estruch et al., 2013). Participants were randomly assigned to either the Mediterranean Diet + extra virgin olive oil group, the Mediterranean Diet + 30g mixed nuts (almonds, hazelnuts, and walnuts) group, or the control group suggested reducing the intake of dietary fat. The trial stopped after nearly 5 years and the two groups assigned to either of the two MediterreanD groups showed large