A Spanish nutritionist offers advice to the Mediterranean diet. A Spanish dietician recently discussed how to simplify the diet into six manageable steps. We discussed the validity of these suggestions and how we could incorporate them into our personal diets with Dr. Kumari.
Even though Spain is among the healthiest nations in the world, according to the Bloomberg Global Health Index, Spanish food is frequently disregarded when talking about a Mediterranean diet.
According to a 2018 study published in The New England Journal of Medicine, which was supported by the Spanish Ministry of Health, Spaniards who followed a Mediterranean diet high in nuts and extra-virgin olive oil had a 30% lower risk of major cardiovascular events than those who followed a reduced-fat diet.
A Spanish dietician recently discussed how to simplify the diet into six manageable steps. “It’s a combination of nutrition, physical activity levels, and also a social environment,” Alba Santaliestra told Insider.
Cooking from scratch, in Kumari’s opinion, gives people more control over the products they use, resulting in a diet lower in artificial flavorings, preservatives, and extra salt and sugar.
“This strategy also encourages the intake of whole grains, fruits, and fresh vegetables—all essential elements of a Mediterranean diet.”
Give up all oils except olive oil.
Because it contains more oleic acid and other monounsaturated fats than many other oils, olive oil is frequently seen as a healthier option. These lipids have been linked to a lower risk of heart disease and are regarded as heart-healthy fats.
According to Dr. Kumari, olive oil is also a great source of antioxidants like polyphenols, which can assist the body fight oxidative stress and inflammation.
Nutty butters are the greatest.
According to Kumari, eating plain nuts as a snack is recommended in the Mediterranean diet since they are a rich source of protein, fiber, and healthy fats. They can also aid with hunger satisfaction and long-term vitality.
Make dinnertime pals.
According to Kumari, fostering relationships over meals is a crucial component of the Mediterranean diet as it may aid in stress reduction and the promotion of general well-being.
She pointed out that better mental and emotional health is linked to having strong social ties and a feeling of community.
Furthermore, eating with others encourages people to savor their food more, eat more slowly, and pay closer attention to portion sizes—all of which can support mindful eating and weight management.
The Mediterranean diet recognizes that food promotes enjoyment and social relationships in addition to providing basic nutrition.
Change up the proteins you eat.
Like many Mediterranean civilizations, Spaniards have a tendency to change the sources of protein in their diets. This technique is significant because it makes it possible to consume vital nutrients in a more varied and balanced manner.
Kumari claims that in addition to providing a variety of lipids and micronutrients to the diet, various protein sources can improve general health by lowering the possible side effects of consuming an excessive amount of a single protein source.
