Diets of the Mediterranean region are known for their emphasis on plant-based foods and moderate consumption of alcoholic beverages. In short, this means that you can enjoy your wine, beer, and other alcoholic beverages in moderation. Here are the suggested drinks that you should consume in moderation.
- Red Wine
If you have ever been to Greece or Italy, you know the importance of wine in those cultures. Historically, Mediterranean cultures have been heavily reliant on wine history. Wine was used as an essential part of daily life.
While most of the diest restrict drinking alcohol, on the Mediterranean diet, you can drink moderate amounts of wine. Moderation means having one glass with your meal every once in a while.
Red wine has long been believed to contain health benefits in moderation. Red wine contains antioxidants, which may protect against cardiovascular diseases. And we shouldn't forget that wine improves the taste of dishes.
Coffee contains antioxidants that can protect your cells. Free radicals may contribute to cancer, heart disease, and other illnesses. Antioxidants protect your cells from them. Diabetes, heart disease, and stroke are less likely to occur in coffee drinkers.
Caffeine also contributes to mental alertness and physical performance, which is why coffee is so popular worldwide. A cup of coffee contains approximately 95 mg of caffeine. Hence, it is recommended to drink 1 to 3 cups per day. Drinking too much coffee may lead to side effects, such as insomnia or nervousness. But, the side effects depend on various factors such as weight, age, etc. If you feel the adverse side effects of caffeine, you must reduce your consumption. Or give it up completely.
Don't be worried if you drink a cup (or two) of coffee every day - it could be good for you! The Mediterranean diet lets you do that. Just don't put too much sugar or cream in it.
- Fruit Juices
Fruit juice is one of the main components of a healthy Mediterranean diet. Fruit juice provides many health benefits, including promoting weight loss, reducing the risk of heart disease, and preventing cancer. In addition, fruit juice is a good source of vitamins and minerals. Remember that I'm not talking about juices we can get from the stores comped with sugar and artificial ingredients, but freshly squeezed juices.
Any fruit can be used, including berries, citrus fruits, melons, apples, avocados, etc.
There are many ways to fix caffeine in the modern world, but many overlook tea's health benefits. Tea is not just helpful for keeping you awake. It is also beneficial for your health. Tea has numerous health benefits, including improved cardiovascular health, a decreased risk of stroke, and lower cholesterol levels. Depending on the type and preparation of tea you consume, the benefits of tea for your health may differ. Make sure you drink your tea without sugar and artificial sweeteners.
The antioxidants in tea have also been linked to health benefits, including reduced cancer and heart disease risks. According to some research, tea may also assist in improving cognitive function and preventing Alzheimer's.
Tea comes in wide varieties, and each type has its own benefits. Known for its antioxidant properties and ability to improve heart health, green tea is among the healthiest teas. The consumption of black tea lowers cholesterol levels and reduces the risk of stroke. Drinking herbal teas such as chamomile or lavender tea can also relieve stress and improve sleep quality.
So if you're looking for a healthy way to get your caffeine fix, reach for a cup of tea instead of coffee. And if you're not a fan of caffeinated beverages, decaffeinated varieties can still offer some health benefits.
Your body comprises about 60% water, give or take. Your body relies on water for every function: circulation, digestion, absorption, and so on. That’s why staying hydrated is so vital by drinking plenty of fluids daily.
Water flushes out toxins and carries nutrients to your cells. It also helps regulate your body temperature and lubricate your joints. When you lack water, you may feel fatigued and weak due to dehydration. In extreme cases, it can be life-threatening.
So how much water should you drink? It depends on some factors, including how active you are, your climate, and whether you’re pregnant or breastfeeding. In general, you should drink eight eight-ounce glasses of fluid each day (about two liters).
- Milk and Dairy Drinks
Milk is a natural source of many essential nutrients, including calcium, phosphorus, vitamin A, and vitamin D. Consuming milk and other dairy products can help promote bone health, reduce the risk of certain chronic diseases such as obesity and type 2 diabetes, and lower blood pressure.
One cup of dairy products provides about 30% of the daily calcium requirement. Calcium is vital for bone health and helps reduce the risk of osteoporosis. Many dairy products are also rich in potassium, which can lower blood pressure by counteracting sodium's effects.
In addition to their nutrient content, milk and other dairy products contain compounds that may have additional health benefits. For example, fermented dairy products like yogurt and cheese contain probiotics, which are live bacteria that can improve gut health.
And last but not least, dairy products are a good source of protein, the building block of muscles. Higher protein intake is associated with increased muscle mass which naturally increases the metabolic rate. Higher metabolism helps burn more calories and lose weight.
Can you drink diet soda on a Mediterranean diet?
Diet soda seems to be an option to drink, but the problem is the artificial sweeteners that are found in them. They are low in calories, but those chemicals don't do anything to benefit your health. Instead, drink water or tea.
How to start a Mediterranean diet?
Fruits and vegetables should be consumed in plenty. In the Mediterranean diet, antioxidants play a crucial role in protecting your cells from damage. Plus, plant-based foods are typically low in calories, supporting your weight loss.
Make sure to consume healthy fats like olive oil, nuts, and seeds. Several of these foods are the main components of the diet and are beneficial for your health.
Processed foods and saturated fats must be avoided. Foods like these are not part of a healthy diet and can increase your risk for chronic diseases. Processed foods contain a lot of chemicals, salt, sugar, and other components that are unhealthy.
You can eat fish, poultry, and legumes that are lean proteins. As we mentioned before, protein supports your weight loss in several ways.
To sum up
There is much evidence to support the benefits of the Mediterranean diet. By eating this way, you reduce your risk of chronic diseases like heart disease, cancer, Alzheimer's, and diabetes, plus you lose weight in the long run.
Several factors contribute to the health benefits of the Mediterranean diet. One reason may be that it includes many healthy plant foods, such as fruits, vegetables, beans, whole grains, and nuts. These foods are rich in fiber, vitamins, and minerals. They also contain antioxidants, which can protect against cell damage.
Another reason may be that the Mediterranean diet includes healthy fats, such as olive oil. The benefits of this type of fat include helping to lower cholesterol levels and preventing heart disease.