Principles For Low-Carb Mediterranean Diet
The Mediterranean diet started in Italy and Greece in 1960. The diet is low in starch and carbs. It is also full of flavonoids and vitamins that help in fighting diseases. There are many benefits associated with the diet. It is easy to stick to the diet unlike the low fat diet. Reason being, it is enjoyable. Read on to learn more about the low carb Mediterranean food or diet.
The diet is focused on refined and starchy carbohydrates. Avoid bread, potatoes, pasta, rice and processed cereals. Instead, you need to consider quinoa, lentils, whole grains and beans. Brown rice is okay as it results in reduction of carbohydrate load. Mediterranean recipe involves reduction of sugars, sugary drinks and desserts. There are plenty of healthy alternatives. The main goal is getting off sugar.
The diet involves consumption of more vegetables like dark leafy greens, yellow and red pepper and others. You can top up on vital phytonutrients by eating non-starchy vegetables. There are a lot of tips online for creating simple recipes that will make your vegetables irresistibly delicious. This is helpful if you are dont like vegetables by increasing your intake. This will help increase your intake of vegetables especially if you are a reluctant vegetable eater. You should also include some fruit by eating one to two portions everyday. Consider berries, apples and pears. Make sure not to peel them because the majority of the nutrients are there.
Also, you need to minimize the intake of high sugar tropical fruits like mangoes, pineapple, melon and bananas. The diet should include high quality protein of one and a half to two ounces every day. Proteins dont get stored in the body. Ensure your diet has an adequate level in your diet. There are some processed meats such as sausages, bacon and salami that should be eaten in moderation. The same goes for high quality proteins like soy, meat, seafood, chickpeas, lentils, tofu, oily fish and eggs.
Until recently, dairy products were shunned because people believed they are not healthy. However, it has been proven that there is no relation between saturated fats and increased risk of heart disease. In fact, it was found that dairy products have healthy fats and oils. Alternatively, there are healthy options like nuts, olive oil, cheese, yogurt, shrimp and coconut oil. They are a good source of slowburn energy and make food taste good. Consuming healthy oils improves the absorption of fat soluble vitamins such as A, D, E and K.
Vinegar helps in improving insulin sensitivity and reducing abdominal fat. The Mediterranean diet basically is high in healthy plant foods and low in animal foods but the variations differ from country to country.
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