Some foods are on the Mediterranean Diet foods list that is not. This article will cover the differences between these two types of diets. Processed foods high in refined sugar are off-limits to this diet. These foods are high in saturated fat and sugar and should be avoided at all costs. Instead, eat more natural foods like fresh fruits, vegetables, whole grains, and fish.
Legumes
Choosing the right legumes for your diet is a great way to incorporate a healthy protein and fiber source into your diet. Many legumes are high in fiber and low in fat, making them an excellent addition to your diet. In addition, your diet can include dried peas, beans, chickpeas, lentils, and other beans to provide a protein-rich food source. When choosing which legumes to include in your diet, remember the portion size and the calories in each serving.
Eggs
While eggs are high in cholesterol, they have not been proven to affect heart health when eaten in moderation. Other studies, however, have cast doubt on this claim. Ideally, dietary cholesterol intake should not exceed 300 milligrams per day. A large egg contains about 213 milligrams of cholesterol in the yolk.
Whole Grains
Whole grains are essential to the Mediterranean diet foods list, as they provide energy and a wide range of vitamins and minerals. Choose whole grains or minimally processed grains whenever possible. Processing removes essential vitamins and minerals and degrades fiber and nutrients. Examples of whole grains in the Mediterranean diet food include oats, couscous, and barley.
Fish
The Mediterranean diet foods list is an excellent choice for a healthy diet. The diet is low in saturated fats, sugar, and refined carbohydrates, and emphasizes fresh, whole foods. Its food list also includes fish products.
Quinoa
When you think about the Mediterranean diet, you probably think of the Mediterranean diet foods list like fish, beans, vegetables, olive oil, and whole grains. But did you know that the foods on this list also include quinoa? This whole grain has anti-inflammatory properties and is rich in fiber. It’s also a great source of potassium and antioxidants.
Quinoa Is a Gluten-Free Whole Grain
Intact grains contain lots of fiber, but only a tiny proportion of Americans get enough of this vital nutrient each day. For example, quinoa includes five grams of fiber per serving, or about 15 percent of your daily fiber allowance. Fiber is prebiotic that supports a healthy microbiome, which reduces inflammation and improves overall health.
Nuts
Nuts are a great source of heart-healthy fats, and they also contain essential vitamins and minerals. The Mediterranean diet foods list recommends eating three servings of nuts per day. You can eat nuts raw or dry-roasted. They are also great sources of protein.
Spinach
Spinach has many health benefits, which is why it is included on the Mediterranean Diet foods list. It helps you lose weight, and it is good for long-term health. In addition, this diet is effective in reducing heart disease and stroke risk. However, it would help if you remembered that it is not a crash diet, so it is not suitable for everyone.
