Mediterranean Diet Cookbook For Dummies. Raffetto RD Meri

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in foods such as olive oil, avocadoes, and certain nuts. Polyunsaturated fatty acids are in corn, safflower, soybean, sesame, and sunflower oils and seafood. Saturated fatty acids appear in animal-based foods such as meat, poultry, butter, and dairy products, as well as in coconut and palm oils.) The higher percentage of monounsaturated fats found in the Mediterranean diet is associated with

      ❯❯ A lower risk of heart disease

      ❯❯ Lower cholesterol levels

      ❯❯ Decreased inflammation in the body

      ❯❯ Better insulin function and blood sugar control

      Omega-3 fatty acids are one of the big contributors to the health benefits of the Mediterranean diet, and many people don’t get enough of them. Research shows that omega-3s help reduce inflammation, which is specifically important for those with inflammatory diseases such as arthritis, cardiovascular disease, or inflammatory bowel disease. These fats are also shown to be helpful for weight management, immune system function, behavioral issues such as attention deficit (hyperactivity) disorder, mood disorders such as depression, and prevention of Alzheimer’s disease.

      Omega-6 fatty acids occur abundantly in the diet through sources such as grains, nuts, and legumes as well as sunflower, safflower, sesame, and corn oils. Omega-6 fats lower cholesterol, help keep the blood from clotting, and support skin health. Both omega-3 and omega-6 fats are considered essential, which means your body doesn’t make them and needs to get them from your diet.

      The big trouble begins when omega-3s aren’t balanced appropriately with omega-6s. A diet too high in omega-6 fatty acids and too low in omega-3 fatty acids can promote conditions of chronic inflammation, including atherosclerosis, arthritis, and inflammatory bowel disease. Preliminary research also shows a possible connection to obesity, depression, dyslexia, and hyperactivity. This out-of-balance fat intake is very common in the American diet (with a ratio of 15 to 20 omega-6s to 1 omega-3) and less common in a Mediterranean style diet. Experts say to shoot for balance with a ratio closer to 1 part omega-6 and 1 to 2 parts omega-3.

      

Rebalance your diet by incorporating more sources of omega-3s, such as fresh herbs, canola oil, walnuts, flaxseeds, chia seeds, and cold-water fish (such as salmon, herring, and sturgeon), into your meals. You can also find products (such as eggs) fortified with omega 3s. Limit other sources of animal proteins (such as beef, poultry, unfortified eggs, and pork) by reducing your portion sizes to two to three ounces.

      

You can also repair the balance by replacing your cooking oils with olive oil, which is high in a third fat called omega-9 fatty acids. Your body can make omega-9s on its own, but adding more of them to your diet can help you lower your omega-6 intake.

       Boosting your fiber intake

      “Eat more fiber.” You’ve probably seen this message in advertisements and the media. You can get all the fiber you need by eating the Mediterranean way, focusing on fruits, vegetables, whole grains, and legumes.

      Fiber is what you may call the “roughage” found in plants. Your body doesn’t digest fiber like it does nutrients; fiber goes through your gastrointestinal tract intact. This process has a bigger impact on health than you may think; its very important roles include the following:

      ❯❯ Helps maintain a healthy gastrointestinal tract by decreasing constipation and reducing your risk of diverticulosis, or small pouches that form in your colon.

      ❯❯ Lowers total cholesterol and bad cholesterol levels, helping to keep your heart healthy. This is the role played by the soluble fiber found in foods such as oat bran, beans, and flaxseeds.

      ❯❯ Slows the absorption of sugars you consume from carbohydrate foods, which helps keep blood sugar stable. This function is important for those who have insulin resistance diseases, such as diabetes or PCOS, and helps people manage their weights more effectively.

      ❯❯ Acts as a natural appetite suppressant, helping you to feel full and satisfied after a meal. No need to buy those diet pills that are supposed to suppress your appetite. Save your money and try eating more fresh produce, beans, and whole grains with every meal.

Filling Up with Functional Foods

      Functional foods are foods that provide a function other than basic nutrition, offering either specific health benefits or disease prevention. Often, these foods are high in phytochemicals, antioxidants, or good bacteria that can decrease your risk of disease.

      You don’t need to get caught up in buying expensive packaged foods that promise you a cure-all; just focus on eating common Mediterranean cuisine. Easy! The following sections highlight some of the more common functional foods included in Mediterranean eating.

Functional foods aren’t exotic product you have to spend loads of money on. They’re simple, whole foods that you can keep stored on a regular basis. Table 2-3 is a quick guide to some great functional foods to keep in your pantry or refrigerator.

TABLE 2-3 Functional Foods

       Bring on the bacteria: Embracing fermented foods

      As you read this book, you have trillions of little creatures working hard inside your body to keep you healthy. These creatures, better known as your gut bacteria, are what scientists call your second brain.

      Your gut bacteria change and shift depending on what you eat. Emerging research shows that a microbe balance more heavily populated with good bacteria can improve your immune system, help keep your mood in check, improve digestion, and even help you manage your weight more effectively. When the balance is off and you’re not supporting the good bacteria, it can affect your body in a negative way. Chronic gas, bloating, and indigestion are signs that your gut bacteria may be out of whack. On a bigger scale, your bacteria may indicate your risk of chronic disease. Your gut bacteria have many important roles, such as building vitamins during digestion and signaling your immune system. Research is beginning to show people with chronic diseases like diabetes may have a different mix of bacteria than healthy individuals. This is a new and exciting field that needs more exploration, but for now it’s wise to feed and expand your good bacteria.

      Fermented food is full of healthy bacteria sometimes called probiotics and is quite popular in Mediterranean cooking. Fermentation is the process where the sugars and starches from fruits and vegetables are converted to lactic acid, which in return preserves food without refrigeration or canning. The most common fermented foods in Mediterranean meals are yogurt, cheese, wine, sourdough bread, and brined foods like olives, capers, artichokes, and peppers. Whether you snack on some peppers or have a slice of sourdough toast in the morning, you’ll be making your gut happy and healthy.

       Getting nutty

      You’d be hard pressed to find a Mediterranean cookbook that doesn’t offer recipes using nuts and seeds. A traditional Mediterranean diet was a poor person’s cuisine, so people ate what they could readily grow, including many varieties of tree nuts.

      Nuts are made up of fat and protein, making them a perfect snack or meal component to help you feel full and satisfied. As a functional food, many nuts contain omega-3 fatty acids and/or monounsaturated fatty acids shown to help with heart health and decreasing inflammation. Nuts are also a great source of vitamin E, an antioxidant shown to protect the artery walls from forming

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