The Mediterranean Style Diet • Low Sugar Diet
- November 11, 2020
How to follow the Mediterranean Style Diet
The Mediterranean Style Diet succeeds where other diets fail because it isn’t just about eating less of the wrong foods – it’s about eating more of the right foods. Not only will these foods keep you feeling full, they offer important nutrients and vitamins and taste delicious.
- Start the day with eggs: Boiled, poached, scrambled or as an omelette – they’ll keep you feeling fuller for longer compared to cereal or toast. Delicious with smoked salmon and a sprinkle of chilli.
- Full-fat yoghurt is also good: Add berries, like blackberries, strawberries or blueberries, for flavour. Or a sprinkling of nuts.
- Have high-quality proteins: Oily fish, prawns, chicken, turkey, pork, beef and, of course, eggs. Other protein-rich foods include soya, edamame beans, Quorn, hummus. Processed meats (bacon, salami, sausages) should be eaten only a few times a week.
- Eat more healthy fats and oils: Along with oily fish (salmon, tuna, mackerel), consume more olive oil. A splash makes vegetables taste better and improves the absorption of vitamins. Use olive, rapeseed or coconut oil for cooking. Avocado is another great source of healthy fats that will keep you feeling full and satiated.
- Eat plenty of different coloured veg: From dark leafy greens to bright-red and yellow peppers.
- Fibre is good: The Mediterranean low carb diet does not mean no carbs at all. Not only is this very hard to achieve, but can be detrimental. This is why complex carbs and fibre are still important and can easily be gained from food such as legumes, kidney beans and lentils
- Dairy products are back in: Recent research has found that these do not cause diabetes. They are a good source of calcium and protein. They also help you feel fuller for longer. Eat in moderation as they are fairly high in calories. A scattering of grated cheese can be used on baked vegetables to add flavour. A bit of parmesan on broccoli…
- Nuts are also included: They provide a good source of protein, minerals & vitamins, contain healthy fats and have a high fibre content. You nibble them, chuck them in salad or stews. They make a good low carb alternative to flour for baking by using almond or coconut flour.
- A little bit of dark chocolate and red wine is fine! Research shows that resveratrol, a compound present in red wine (as well as in blueberries, cranberries and cocoa) can contribute to the health benefits of the Mediterranean Style diet. So, if you would like to complement your recipes with the occasional glass of red or piece of dark chocolate, you can.
However, there are certain foods to look out for as well:
- It’s a low sugar diet. Cut right down on sugar, sugary treats, drinks and desserts: No more than once or twice a week and preferably less. You can use sugar substitutes like stevia and xylitol, but try to wean yourself off your sweet tooth.
- Minimise or avoid the starchy “white stuff” bread, pasta, potatoes, rice: Be wary of “brown” alternatives: the extra fibre can be negligible. Brown rice is OK, but some wholemeal breads have added sugar. Switch instead to quinoa, bulgur (cracked wheat), whole rye, whole-grain barley, wild rice and buckwheat.
- Low fat products: These are often filled with sugar in order to make them palatable, and are not as healthy as many people think.
- Avoid sweet fruits: Berries, apples & pears are fine, but sweet tropical fruits such as mango, pineapple, melon and bananas are full of sugar.
- Avoid most breakfast cereals: They are usually full of sugar, even the ones that contain bran. Oats are good as long as they are not the instant sort.
- Avoid snacking if possible find healthy snacks if you must: Nuts are a great source of protein and fibre. Try to avoid salted or sweetened nuts, which can be moreish. Or a few bits of chopped veg, a small amount of dark chocolate after meals (70% or more)