6 Lessons Learned: News

6 Lessons Learned: News

What You Need To Know AboutLow Carb Mediterranean Food

The Mediterranean diet started in Italy and Greece in 1960. The diet is low in starch and carbs. The diet also focuses on fighting diseases because it is full of vitamins and flavonoids. There are many benefits associated with the diet. It is easy to follow the diet compared to 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. You should consider avoiding processed cereals, bread, pasta, rice and potatoes. Instead, you need to consider quinoa, lentils, whole grains and beans. Brown rice is fine but also there are some whole wheat breads that have added sugar usually have an impact on reduction of the carbohydrate load. The Mediterranean recipe will cut down on sugary drinks, desserts, sugar and drinks. There are a lot of healthy alternatives. The main goal is weaning yourself off sugar.

The diet involves consumption of more vegetables like dark leafy greens, yellow and red pepper and others. You can include non-starchy vegetables for essential phytonutrients. You can get tips online to know how to make delicious recipes of vegetables. This will help you a lot if you are a reluctant vegetable eaters to increase your intake. Also, you need to include about one to two portions daily. Choose apples, berries and pears. Make sure not to peel them because the majority of the nutrients are there.

Also, you should minimize your intake of tropical fruits that have high sugars such as pineapple, mangoes, bananas and melon. The diet includes a lot of high quality protein of about one and half to two ounces each day. Proteins are not stored in the body. It is vital you include an adequate level in your diet to avoid muscle loss. There are some processed meats that need to be eaten in moderation such as salami, bacon and sausages. Also, foods that have high quality proteins like quinoa, chickpeas, oily fish, soy, tofu and lentils need to be taken in moderation.
It is not until recently that dairy products were shunned because people believed they were not good. 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. Also, olive oil, nuts, cheese, yogurt, avocados, shrimp and coconut milk are also healthy alternatives. They are a good source of slowburn energy and make food taste better. 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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