The U.S. News and World Report has announced that the Mediterranean diet is the best diet in 2019. It is not difficult to find the reason, because the Mediterranean diet is very easy to access, sustainable and not very restrictive.
This diet focuses on plant, vegetable, fruit, olive oil and fish based foods. This diet is also not too strict because it still allows the consumption of some foods. If we follow the Mediterranean diet appropriately, we can get the benefits.
Some long-term studies have found that those who follow the Mediterranean diet have a lower risk of cardiovascular disease, kidney disease and breast cancer. This diet can also improve cholesterol levels, help achieve ideal body weight goals and even prolong life. Here are 11 foods that you must consume if you want to do the best 2019 diet.
1. Vegetables
Consumption of vegetables is one of the main in the Mediterranean diet. Recommended about nine servings a day. Also recommended is a mixture of leafy vegetables green, red, orange, to yellow. Although, every vegetable has its own benefits.
2. Fruits
Fresh fruit is very important in the Mediterranean diet. Fruits such as avocados, cherries, watermelons, etc., can be very suitable for this diet. Even so, no fresh fruit is forbidden to be consumed in this pattern.
3. Nuts and seeds
Numerous studies show that adding nuts and seeds rich in healthy fats can improve cognitive function and maintain ideal body weight. Although there are no restrictions on the consumption of nuts and seeds, Oldways recommends almonds, walnuts, sunflower seeds, pine nuts, and pistacio.
4. Legume
Legume is the main food source of the Mediterranean diet because it has a good combination of nutrients. Just like protein and vegetables. Consumption of peas, lentil, beans, and string beans is a good option.
5. Potatoes and yams
Potatoes are in some conditions viewed as poor carbohydrates. However, the outlook for potatoes is different for this diet. Potatoes are a source of potassium, vitamin C, vitamin B6, fiber, and other nutrients. Try to consume white potatoes and sweet potatoes, but not too much.
6. Whole grain bread
In some diets, white bread and pasta are recommended to be limited. But not on this diet. It's just that, Weems told Time that whole grain bread is more priority. Whole grains contain more fiber, making us full faster. Choose healthier options, such as brown rice, quionoa, oats, to pasta and whole wheat bread.
7. Seafood
Seafood, especially fish, is recommended in this diet. Omega 3 fatty acids contained in fish can help minimize the growth of plaque in arteries and reduce the risk of heart disease. Some examples of good types of fish include salmon, sardines, mackerel, to catfish.
8. Olive oil
Olive oil is the core of the Mediterranean diet. Research has found that cooking vegetables using olive oil is healthier than ordinary oils and can help you lose weight.
9. Dairy products
Dairy products are an important part of the Mediterranean diet, but that does not mean that you can consume as much as vegetables or fish. A number of studies have found that adding milk to the Mediterranean diet can offer more cardiovascular health benefits. Choose yogurt and cheese to complete your diet.
10. Eggs
Eggs are as important as vegetables and fruits. However, eggs are also a good source of protein for this Mediterranean diet. A study shows that the cholesterol content in eggs can improve blood fat levels, which can reduce inflammation.
11. Spices and herbs
Not only does it make the food taste better, herbs and spices are also considered important in the Mediterranean diet. According to Mayo Clini, herbs and spices are rich in antioxidants and can help businesses reduce salt. Some famous types of seasonings include white cumin, onion, oregano, parsley, rosmarin, to thyme.
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