Extra virgin olive oil, legumes, fruits and vegetables are the best allies of our health.
The Mediterranean Diet can prevent diabetes and cardiovascular disease. A daily intake of fruit, vegetables and limited intake of carbohydrates and animal proteins can help keep your body healthy.
The vegetarian diet can be recommended if well balanced, while veganism can cause damage to the nervous system.
What is the Mediterranean Diet?
The Mediterranean food regime includes all the foods that our lands produce in the Mediterranean microclimate: so much fruit and vegetables that change with the season’s variation. But not only: the Mediterranean food regime also varies geographically and culturally.
More generally, it is a type of nutrition useful for prevention and as a phytotherapy element thanks to the supply of nutritional elements including Omega3, Omega6 and Omega9 and fibers. The secret is, however, always varying in order to balance the nutritional input; I would not recommend the total elimination of red meat from the diet, but rather, make it a limited use.
Vegan Diet: It can cause damage to the nervous system
The Mediterranean Diet is definitely the one that helps us stay healthy and allows us to prevent certain diseases. I am not completely opposed to the vegetarian diet, because if well balanced can still be balanced. Instead, I feel I do not advocate the vegan diet because feeding on only vegetable foods means excluding or not having enough nutrition for some of our body’s essential ingredients such as vitamin B12, present in animal derivatives and almost completely absent in plants, vitamin D, iron. The damage of veganism is seen after years. When I remove vitamin B12, I create deficiencies in nervous and hematopoietic systems.
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The Mediterranean diet helps prevent diabetes and high cholesterol
We increase vegetable fat, especially of extra virgin olive oil, which has been shown to have beneficial effects also in the prevention of diabetes.
In particular, several researches of international relevance have highlighted that the adoption of the so-called Mediterranean Diet involves:
- The low incidence of coronary heart disease, colon cancer and breast cancer;
- Reduction of total cholesterol and LDL cholesterol (the “bad”);
- Reducing obesity;
- The lower risk of manifesting pathologies such as Parkinson’s and Alzheimer’s
- The lower incidence of diabetes, stroke, atherosclerosis, hypertension, and digestive diseases.
Carbohydrates do not make fat
I would also like to dispel some myths about the various foods in our diet. For example bread, rice and pasta are complex carbohydrates that contain fiber and do not fatty. To do this can be the condiments used. Carbohydrates are necessary nutrients that provide energy to deal with life. An essential diet of the Mediterranean diet is legumes, rich in carbohydrates, proteins, fiber and minerals, which help to control cholesterol and blood glucose.
Eggs with alfalfa proteins and yolk fat and vitamins help the liver to detoxify and get better. It carries a beneficial activity for the liver because it contains elements such as choline, which have a protective function and which guarantee the regeneration of the tissue cells, favoring the emptying of the gallbladder and therefore the biliary outflow. For this reason, they are contraindicated for those who suffer from gallbladder calculations because they may be responsible for the onset of colic.
Red meat is not rich in cholesterol
Another false myth to be disfigured is that related to red meat proteins and high cholesterol levels. There is not so much disproportion between red and white meat. For example, 100 grams of beef contain about 70-74 mg of cholesterol; the same amount of white meat contains 67-68 mg, 50 mg high-fat fish. To avoid increasing cholesterol in the blood, it is recommended not to exceed 300 mg of cholesterol per day in a healthy person.
Sugar is needed
It is thought that eliminating sugar from the diet helps to lose weight. Others make it myth, because sugar is the gas of the brain. It gives us the ability to develop the right energy to have a constant force inside the brain and muscle level. I would advise all my patients to remove sugar from the diet.