The Mediterranean Diet for Beginners

The Mediterranean diet is an healthy eating pattern that's been linked to longer life, reduced risk for heart disease, diabetes and some cancers. Good sources of plant-based fats are abundant in the Mediterranean diet and include olive oil, nuts, avocados and more. They're also low in salt. The core of the Mediterranean diet is vegetables, beans, fruits, whole grains, seeds and nuts. Extra-virgin olive oil and a little wine are other hallmarks of this eating pattern. According to the 2010 Dietary Guidelines for Americans, isocaloric diets that replace saturated with polyunsaturated fats (canola oil, soybean oil) lower LDL cholesterol. Although many foods in the Mediterranean diet provide both unsaturated and saturated fats, extra-virgin olive oil in particular has anti-inflammatory properties that may reduce heart disease risk. In 2017, the Academy of Nutrition and Dietetics published a position paper on the Mediterranean diet. The authors note that it's hard to pin down specifics of what makes the Mediterranean diet so special. It's been around for centuries and has evolved in different places, and there are many "countries, regions, cities, towns that each have their own characteristic way of eating. The Mediterranean diet is a way of eating that emphasizes fruits, vegetables, whole grains, beans, nuts and legumes; includes moderate amounts of fish; and uses olive oil as the main source of added fat. Over the years, various research studies have found that people who follow this kind of diet tend to become healthier than those who don't. And some research suggests that the Mediterranean diet can help fight diabetes. This book covers ? Breakfast recipes ? Appetizers and snacks ? Main dish ? Vegetables and side dishes ? Soup and stew recipes And much more This diet is more appropriately called a Mediterranean way of life than a diet, but semantics aside, it is one that will be extremely beneficial to you if you chose to follow it. This book will be your guide to the process of changing your lifestyle; you'll hear about the diet and the recipes.