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Hummus Elite
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Sunday - Thursday: 11:30 AM - 10:00 PM /
Friday: 10:00 AM - 4:00 PM /
Saturday: Closed / 201.569.5600
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Mediterranean
Diet Health Benefits
Inhabitants of countries adjacent to the Mediterranean
Sea, such as Greece, Albania, Italy, France, Turkey
and Israel, traditionally consume a healthy diet rich
in vegetables, seafood, herbs and fruits. Referred to
as the Mediterranean Diet, these foods comprising the
daily meals of those living in these nearby countries
are naturally low in fat and calories, high in protein
and contain lesser amounts of saturated fat than the
typical Western diet. Traditional Mediterranean cuisine
consists mainly of:
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Olive oil is a healthy
type of cooking oil providing monounsaturated
fats – specifically oleic acid – that
can potentially lower the risk of developing heart
disease. Antioxidants contained in olive oil have
anti-hypertensive and anti-inflammatory properties
that enhance heart health and contribute to this
reduced risk |
| • |
Legumes, such as chickpeas,
fava beans, almonds and pistachios, constitute
a large part of the Mediterranean Diet. Found
in a variety of Greek, Turkish and Middle Eastern
recipes, legumes contain antioxidants, three different
Vitamin Bs, iron, potassium and zinc. Nuts offer
the health benefits of copper, zinc, magnesium
and flavonoids. Because legumes are rich in fiber,
they also assist in weight control and keep you
feeling fuller longer than other foods. |
| • |
Unrefined cereals such
as barley, oats, wheat flour and rye also help
make the Mediterranean Diet especially beneficial
to diabetics who need to control blood sugar levels.
These unrefined carbohydrates are rich in fiber
and provide the same kind of long-lasting satiation
that legumes do which helps dieters stave off
hunger pangs. |
| • |
Vegetables like artichokes,
eggplants and figs are commonly found in Mediterranean
dishes such as marinated artichoke hearts, vegetable
stew with figs and baba ganouj. A favorite French
vegetable dish called ratatouille contains eggplant
as well as tomatoes, onions, zucchini and various
Provencal herbs. |
| • |
Fruits grown in the Mediterranean
region include olives, figs, persimmons, grapes,
pomegranates, loquats, pistachios and cactus pears.
Traditional salads frequently contain olive oil,
olives, lemon juice, onions and assorted fruit
slices served on large grape leaves. |
| • |
Cheese and yogurt--instead
of using cow's milk, Mediterranean cheese and
yogurt is created from sheep and goat milk, which
contains lesser amounts of saturated fat. Further,
this type of cheese is usually unprocessed, providing
richer concentrations of minerals, proteins and
vitamins. |
| • |
Fish–living near
the Mediterranean allows neighboring countries
convenient access to waters abundant with a diverse
variety of fish, crabs, octopus, lobster and squid.
Traditional fish stew contains healthy ingredients
like potatoes, olive oil, onions, garlic, tomatoes,
wine and fish such as swordfish, sea bass or bluefin
tuna. |
| • |
Wine--the phytochemicals
and antioxidants contained in grapes used to make
wine contribute to the healthiness of the Mediterranean
diet. In addition, recent research has demonstrated
that drinking several glasses of wine each week
may protect you against potential development
of cognitive issues related to aging such as Alzheimer's
disease. |
When integrated with a moderate level of regular physical
activity, the Mediterranean Diet has proved repeatedly
in research studies to enhance heart health, lower cholesterol,
reduce the risk of developing diabetes and contribute
to overall physical well-being in those consuming this
diet. |
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