Protein is just as important as any other nutrient and it helps you develop muscles. Protein helps you feel full which prevents overeating and keeps your weight in a healthy range. The Mediterranean diet is also good for weight loss and other health benefits, like heart health. At the same time, the diet emphasizes eating protein that’s good for you.
The low FODMAP diet is also an effective eating practice for those experiencing Irritable Bowel Syndrome (IBS). However, not everyone has the time to prepare meals so they order prepared meals instead. This is entirely different from unhealthy takeout because you leave the meal prep to an establishment or service.
We’ll discuss the Mediterranean diet, its benefits, and the amount of protein the diet provides further. Overall, we’ll see why the lifestyle around the Mediterranean has been credited and proven enough to be its diet.
What Does a Mediterranean Diet Consist Of? What Are Its Health Benefits for Heart Health?
The food used for the Mediterranean diet isn’t hard to find but it should be fresh. The whole point is that the ingredients are lightly processed if not fresh at all. You have ingredients rich in fiber, vitamins, minerals, and phytonutrients. Each food below is part of the said diet and explains what part they play.
1. Fruits and Vegetables
Vegetables and fruits, rich in antioxidants and other nutrients, help prevent cardiovascular disease. It can also prevent cancer, stroke, and cognitive decline. Not to mention, it’s a diet that even vegetarians may enjoy.
2. Legumes and Whole Grains
The diet includes legumes, all kinds of beans, and lentils that help regulate your blood sugar. Not only antioxidants but protein, fiber, vitamin B, and other nutrients are present. Meanwhile, the whole grains in the meals are rich in fiber, minerals, and phytochemicals that lower the chance of diabetes.
If you have difficulty putting together your meals, ModifyHealth can help you settle on a schedule. They also specialize in delivering meals based on the Mediterranean and low FODMAP diets. Even if you know how to meal prep but don’t have time to do so, ModifyHealth has your back.
3. Olive Oil and Nuts
If you check the diet’s meal recipes, they rely heavily on extra-virgin olive oil. It’s an unsaturated fat source that’s been proven to decrease the chances of stroke and heart attacks. It also lowers your blood pressure which makes it beneficial to heart health.
Furthermore, nuts are nutrient powerhouses full of unsaturated fat, protein, and other vitamins. They also have magnesium which supports healthy blood pressure and blood sugar. They also keep your bones strong and healthy among many other benefits.
As a side note, walnuts are common ingredients in a Mediterranean diet and they contain omega-3 fatty acids. Hence, walnut nutrients can help reduce the risk of coronary heart disease.
4. Fish
The Mediterranean diet primarily uses fish instead of meat sources. They provide high-quality protein, omega-3 fatty acids, and many other vitamins and minerals. Like walnuts, omega-3 fatty acids are good for heart and brain health, and also fight chronic inflammation.
5. Consume Red Wine and Dairy Moderately
Not all diets are restrictive and non-fun—the Mediterranean diet allows small amounts of red wine with meals. The American Heart Association recommends one 5-ounce glass a day for women and two for men. Red wine has been observed to be rich in phytonutrients which are beneficial to the heart.
In terms of dairy products like eggs, cheese, and yogurt, it’s recommended that they’re eaten in moderation. Dairy provides your body with calcium, phosphorus, protein, and saturated fat. This distribution ensures that you’re eating a balanced meal regularly.
You don’t need to measure portions with a Mediterranean diet, but keep things in moderation. You need to maintain the eating pattern because there’s no single magic bullet here. For example, you can’t expect that putting too much olive oil will improve your health. If anything, that makes it worse, and the same goes for overeating nuts and dairy.
How Do You Get Enough Protein in a Vegetarian Mediterranean Diet?
The perk of a Mediterranean diet is that it’s highly flexible and adjustable based on your needs. As a vegetarian, you might wonder where you’ll get the protein when trying out a new diet. As mentioned earlier, the Mediterranean diet has a lot of protein sources.
The legumes are rich in protein and fiber and a ½ cup serving gives 7-9grams of protein. This still depends on the kind of beans you’re eating so you can adjust it accordingly. Whole grains have very high fiber and protein content which is why they can be so filling. Quinoa is a popular recommendation as a whole grain protein source.
The nuts and seeds not only give protein but healthy fats as well. If you serve yourself a ¼ cup of nuts, you can get 7 grams of protein. The vegetables in the diet aren’t the most potent source of protein but they’re devoid of it either. Broccoli and brussels are good sources as far as vegetables are concerned.
Finally, fish is an excellent source of protein because just 3 ounces of omega-3 in salmon gives 17 grams of protein. You can expect similar results from other fishes that are rich in omega-3.
Are Prepared Meals a Good Alternative in a Mediterranean Diet?
Some people don’t have the time to prepare meals or have no idea what to do when they start the diet. In such cases, ordering prepared meals is a good idea until you settle into a routine. Prepared meals can be as healthy as meal prepping if the service specializes in your diet.
It can be a pricey service because they’re specialized and they serve fresh produce. Usually, a homemade Mediterranean diet should help you save money. But it’s more expensive if you don’t know how much you need compared to ordering prepared meals.
Conclusion
The Mediterranean diet has long been observed as a lifestyle by people living around the Mediterranean. During the 1960s, they were recorded to have the lowest rate of heart disease and the longest life expectancy. This lifestyle was then turned into a diet that became popular worldwide.
The diet is flexible enough that even vegetarians can try it out and retain good sources of protein. From the legumes to the nuts, olive oil, and fish, they’re all rich in protein and many other nutrients. Anyone practicing the Mediterranean diet is sure to have a balanced meal regularly.
