Unlock the Secrets of the Mediterranean Diet: Ultimate Guide to Healthy Eating and Foods to Avoid!

The Mediterranean diet is a well-researched way of eating that can help improve overall health. It focuses on whole, plant-based foods and healthy fats, drawing inspiration from the traditional eating patterns of regions bordering the Mediterranean Sea. These foods provide a variety of vitamins and nutrients that nourish our body and are often linked to various health benefits. This article will explore the benefits of the Mediterranean diet and highlight foods to avoid for optimal health.

Health Benefits of the Mediterranean Diet

The Mediterranean diet is associated with a range of health benefits:

Weight management: Studies show that people on this diet experience lower weight gain over time, reducing the chance of becoming overweight or obese.
Diabetes prevention: Many studies have shown that people who follow the Mediterranean diet lower their chances of developing type 2 diabetes.
Mental health: The Mediterranean diet has been shown to improve mental health and quality of life.
Cancer risk: The Mediterranean diet is rich in fiber, healthy fats, and anti-inflammatory foods, potentially reducing cancer risk.

Incorporating the Mediterranean Diet into Your Life

Making the switch to a Mediterranean diet doesn't have to be drastic. Here are some small steps you can take:

Add more fruits and vegetables: Start small by adding a little bit of fruit or a few vegetables into your eating routine. If you like to snack, try eating a cup of fruit or a couple of sticks of celery with peanut butter. For meals, you can slowly add in steamed vegetables like broccoli or carrots. Be creative.
Incorporate whole grains: Slowly replace refined grains with whole grain alternatives.
Consider reducing red meat: Try to cut back on eating red meat.

Remember to take it slowly and add in one change at a time. These small steps can lead to big changes in your health and well-being over time.

Foods to Limit or Avoid on the Mediterranean Diet

While the Mediterranean Diet encourages the consumption of a wide variety of foods, it also emphasizes limiting or eliminating certain categories of food for optimal health.

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Processed Meats

Processed meats, including bacon, lunchmeat, and sausage, are discouraged on the Mediterranean Diet. The American Institute for Cancer Research (AICR) has recommended that people avoid processed meat for cancer prevention since 2007. Processed meat is indicated to increase a person’s risk for colorectal cancer. Nitrates, nitrites, and heterocyclic amines develop or are added as part of the cooking process to smoked or cured meats. All of these chemicals seem to damage the cells in the colon and rectum. The World Health Organization (WHO) classifies processed meat as Group 1, carcinogenic to humans.

Red Meat

The Mediterranean Diet does not encourage consumption of red meat.

Processed Cheese

The Mediterranean Diet encourages you to eat clean, whole, natural food. If you turn over a package of processed cheese, you will have your answer. Natural cheese contains only two or three ingredients, such as milk, cultures, and rennet. In fact, some processed cheese is so artificial that manufacturers are required to call it “cheese spread” or “cheese food”. Cheese made with raw, natural ingredients like milk and cultures falls within this category.

Low-Quality Processed or Hydrogenated Oils

These types of oils are highly refined and some are hydrogenated. Hydrogenation is the process of turning an unsaturated, or liquid-based, fat into a saturated, or solid, fat. During this process, trans fats are created and can be found in partially hydrogenated oils. A review from The New England Journal of Medicine discusses the negative effects of trans fat on cardiovascular disease and diabetes. Additionally, a high intake of omega-6 fatty acids has been linked to inflammation. Oils such as soybean, corn, safflower, and sunflower are higher in omega-6 fatty acids. This study highlights the importance of consuming a higher ratio of omega-3 to omega-6 fatty acids to reduce cardiovascular disease risk. Read more about these oils in the section on them.

Processed Foods

The Mediterranean Diet recommends limiting or eliminating processed foods. This is not to be confused entirely with packaged foods. Some foods that come in a package are ok. For example, canned beans and frozen vegetables without any additives are great to have on hand for quick and easy meals during the work week!

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There are so many reasons. One study involving close to 20,000 adults, found that eating more than four servings of processed food daily was linked with a 60% relative hazard of all-cause mortality. Chemically processed foods generally include added sugar, refined carbohydrates, and artificial ingredients. These processed foods are manufactured to delight our taste buds in a way that is hyper-stimulating (as in, more stimulating than foods found naturally in nature). It can be very difficult to stop eating these kinds of foods because they were designed to be super stimulating. They are also generally lower in fiber and other key nutrients such as vitamins and minerals compared to whole foods, which means that they don’t make us full the same way that whole foods do! Additionally, they are often higher in calories too. What’s not surprising? Studies have found that these types of foods are a major contributor to obesity and weight gain.

Other Ingredients to Avoid in Processed Foods

Coloring agents: Certain coloring agents, such as Yellow 6, have been banned by the European Union (but not by the US).
Emulsifiers: Chemicals added to cheese to keep the fat from separating.
Added sugar: Natural cheese does not contain any added sugar. While some sugar is okay in moderation, too much added sugar in your diet can become problematic. When you eat excess sugar, it leads to empty calories which are converted to fat to be stored for use at a later time. Over time, excess fat and cholesterol may cause the walls of your arteries to get inflamed and to grow thicker than normal as plaque begins to build up. This stresses your heart and can damage it over time, leading unfortunately to heart disease. One study found a significant relationship between added sugar consumption and cardiovascular disease mortality.

Processed Desserts

Limit store-bought, boxed, and otherwise artificial or processed items. Limit added sugar in your diet. Processed Desserts from a box or store-bought should be avoided. Desserts should be made with whole foods.

The Risks of Consuming Foods to Avoid

Cancer Risk: One study found that eating too much processed foods can increase your risk for cancer.
Risk of Type 2 Diabetes: Highly processed foods are often high in refined carbohydrates. While carbs from whole foods are important and healthy in our diets, refined carbs cause problems. Consumption of refined carbohydrates leads to rapidly spiking blood sugar levels followed by a quick increase in insulin levels. When these levels drop again, a person may experience sugar crashes, low energy, headache, and extreme hunger.
Possible Risk of ADHD Symptoms: Artificial food colorings have been suggested to increase hyperactivity symptoms in kids. It’s possible that adults have the same risks as children.
Heart Disease Risk: Low-quality processed oils, highly refined oils, and hydrogenated oils are often found in processed foods. A review from The New England Journal of Medicine discusses the negative effects of trans fat on cardiovascular disease and diabetes. When you eat excess sugar, the excess calories are stored in your body as fat which can start to cause plaque buildup within your arteries all over your body. Over time, this process causes the walls of your arteries to get inflamed and to grow thicker than normal and stiffer.
Less Healthy Diet Overall: By eating processed foods, you are consuming less whole, natural foods. By eating processed foods, you miss out on important nutrients, vitamins, and minerals. Even fortified foods-foods that have vitamins and nutrients added back in by manufacturers-aren’t enough by themselves. Our bodies don’t process supplements or fortified foods the same way it does natural foods. Your body needs a diet that is full of whole foods.
Tooth problems: Sugar promotes tooth decay by encouraging bacteria in your mouth to grow and multiply. The more often you snack on foods and beverages with sugar, the more likely you are to develop cavities. Of course, you want to practice good oral hygiene.
Missing nutrients: Every time you choose to eat sugar-laden, processed foods and desserts instead of whole nutritious foods, you are choosing to consume fewer nutrients. By eating processed foods, you miss out on important nutrients, vitamins, and minerals.
Weight gain: Adding sugar to foods and beverages makes them more calorie-dense. It's easy to consume too many extra calories when eating foods that are sugar-sweetened.

Embracing Healthy Alternatives

To satisfy your sweet tooth, the Mediterranean Diet recommends eating fresh fruits and dark chocolate.

Eating a diet high in fruits (and vegetables) can reduce your risk of developing many diseases, including heart disease, cancer, inflammation, and diabetes. Fruit is full of vitamins, nutrients, and minerals that your body needs, including flavonoids (an important antioxidant).

Dark chocolate is also great for health. With over 70% cacao, dark chocolate is a rich source of antioxidants and minerals, with little added sugar. Some studies show that dark chocolate may improve brain function and may even help prevent cognitive problems like Alzheimer’s. Choose chocolate that contains at least 70% cacao solids.

Choosing Healthy Oils

Refined oils include soybean oil, safflower oil, palm oil, Crisco, and hydrogenated and partially hydrogenated. These types of oils are highly refined. To “refine” an oil, manufacturers use heavy chemicals to neutralize, filter, bleach, or otherwise treat the oil. Most of these oils are also heated to very high temperatures during the processing to make them more palatable and shelf-stable. Unfortunately, this high heat causes the oil to oxidize which creates free radicals. One study found that common vegetable oils, soybean and canola, contain up to 4% trans fat. Consumption of trans fat increases your risk of heart disease, stroke, and type 2 diabetes. Additionally, a high intake of omega-6 fatty acids has been linked to inflammation. Oils such as soybean, corn, safflower, and sunflower are higher in omega-6 fatty acids.

Extra virgin olive oil (EVOO) is the top oil recommended by the Mediterranean Diet. While the overall health benefits of fat intake are controversial, consumption of EVOO has many benefits. Studies suggest that oleic acid can reduce inflammation in our bodies and may help protect against cancer. Olive oil can protect your health in another way, too. Extra virgin olive oil has plenty of antioxidants, including Vitamin E.

Some other oils that you can consider adding to your diet include avocado oil and walnut oil. Avocado oil can be used for cooking at high temperatures because of its high smoke point. Similar to olive oil, avocado oil is also high in the monounsaturated fat oleic acid. Walnut oil adds a lovely, nutty flavor to baking and salads. Make sure to choose unrefined oils.

Removing refined oils from your diet is likely a two-step process. Step one is to remove them from your own kitchen. Cook, bake, and top your salads with olive oil (or avocado or walnut oil). Step two is to reduce or eliminate processed foods from your diet.

Delicious Mediterranean Diet Recipes

We've focused this article on what not to eat on the Mediterranean Diet. We wouldn't want you to leave without a great understanding of all the delicious foods that you are encouraged to eat! Here are some recipe ideas:

Mediterranean Diet Turkey Bacon Sandwich: Elevate your lunchtime routine with this wholesome and flavor-packed sandwich! Featuring crispy turkey bacon, creamy mashed avocado, and a bright hint of lemon, this recipe combines vibrant Mediterranean-inspired ingredients to create a nutrient-rich, satisfying meal. Layers of hummus, fresh spinach, crisp cucumber, and juicy tomato add texture and lively flavors, all nestled between slices of lightly toasted whole-grain bread. Quick and easy to prepare in just 20 minutes, this sandwich is perfect for a healthy lunch or light dinner. Heat a skillet over medium heat and cook the turkey bacon slices until crispy, approximately 3-5 minutes per side. Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Cut the sandwiches in half if desired, and serve immediately.
Sweet Potato Fritter Breakfast Sandwiches: Sweet potato fritters are topped with savory Jones Canadian Bacon and a soft boiled egg in this deceptively easy, flavorful breakfast recipe.
Breakfast Enchiladas: Breakfast? Dinner? Either works! Flour tortillas are stuffed with scrambled eggs, cheddar cheese, diced green chilies and Jones Canadian Bacon. Top with sour cream and salsa.
Canadian Bacon and Egg Stuffed Avocados: Whether you eat them with a spoon or spread them on buttery toast, you can’t go wrong with these protein-packed, Canadian Bacon filled avocados. Recipe by Healthy Delicious.
Bacon Bloody Mary with a Waffle Grilled Cheese: This Bacon Bloody Mary with a Waffle Grilled Cheese is a bold brunch creation featuring smoky bacon-infused vodka blended with classic Bloody Mary ingredients. Topped with a savory waffle grilled cheese skewer layered with Jones Dairy Farm Dry Aged Bacon, Canadian Bacon, and Sausage Patties, this recipe delivers a flavorful and satisfying twist on a brunch favorite.

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