Of all available dietary research, the most conclusive is that if you want to live a long and healthy life, eating a Mediterranean-style diet full of fresh and unprocessed food is the way to go. Focusing on fresh fruits and vegetables, bitterness of extra virgin olive oil, nuts, seeds and seafood, it is hard to blame this natural and nutritious approach to food.
For those looking for a low carbohydrate approach to life and the benefits of eating low carbohydrates, the stark issue with Mediterranean-based diets is the difficulty in keeping carbohydrate intake low when dieting is based on fruits, vegetables, legumes and pasta. The good news is that you can ingest both low carbohydrates and get the nutrients that a Mediterranean diet offers with some key strategies.
When we think of the people of the Mediterranean and what they eat, we often think of bread, rice and noodles as staples. The interesting thing is that when we look more closely at the diet, the volumes of fresh fruits and vegetables, vegetables and good fats are actually much larger than those of starchy foods rich in carbohydrates. And while some starch-rich carbohydrates may be included in the traditional Mediterranean diet, the main nutrients associated with diet include lower blood fats and blood pressure, a reduced risk of cancer and healthy cells are usually associated with a high intake of food . antioxidants and fibers of fresh fruits and vegetables and vegetables and good fats consumed through olive oil, nuts and seeds instead of starchy carbohydrates.
For this reason, if your preference is low in carbohydrates, eat Mediterranean and keep your total carbohydrate intake low, or less than 80-100g per day, all you need to do is focus your diet on vegetables, oily fish, nuts , seeds and avocado. So you can decide how much extra carbohydrate you want to consume, and add some fruits and / or vegetables to increase your carbohydrate intake as desired. As a general rule, one piece of fruit contains 20g of carbohydrates per serving, as well as ½ cup of vegetables such as beans, lentils or chickpeas. So a piece of fruit and ½ cup of vegetables per day will only give you 40g of carbohydrates and keep it in the low carbohydrate support that you are looking for.
One of the main benefits of eating the Mediterranean is that calorie control and carbohydrate counting are not necessary to reap the potential health benefits. Although traditional Mediterranean diets include carbohydrates such as pasta as desired without excessive weight gain and overeating, the main difference is that these diets are also not complemented by the vast area of processed foods and refined carbohydrates that the West consumes daily. Here a small loaf of dough and crusty bread is balanced with tons of fresh vegetables, legumes and olive oil, not the chips, white bread and butter that we tend to see here. To get the health benefits, we need to fully embrace the whole diet, not just the parts we like.
So if you find that eating less carbohydrates suits your lifestyle and craving for weight control, you can still easily eat Mediterranean while keeping your carbs low. Simply consider the amount of fruits and vegetables you eat (and eat some for the benefits of dietary fiber), and choose less-carbohydrate vegetables such as eggplant, zucchini, tomatoes, and broccoli. Here you will have all the major nutrients that the Mediterranean offers for numerous health benefits, minus the heavy carbohydrates that you prefer to limit.