Before we take deeper into the study, let’s first talk about, what is the Mediterranean diet. and why it is important.
What Is The Mediterranean Diet?
The Mediterranean diet is based on the eating habits of people living near the Mediterranean Sea. These people are from Spain, Greece, Turkey, Italy, and Egypt. This is rich in fruits, vegetables, whole grains, legumes, nuts, herbs, eggs, fish, dairy products, and most important Olive oil.
As David Perlmutteraid said,
“ Mediterranean Diet is rich in fruits, vegetables, and grain and it is low in sodium. It is rich in olive oil, high in antioxidants as well as Contains a lot of monosaccharide and polyunsaturated fats.”
Rachael Ray also said,
“I’ve never been a sweets eater, I’ve always preferred the Mediterranean diet. We eat a lot of leafy greens, and a couple of meals each week. We enjoy a balanced diet.”
What Are The Benefits Of The Mediterranean Diet?
Cardiac Health
Olive oil adds fats to the Mediterranean diet. while nuts and seeds also add 10 monosaccharides. Fatty fish such as salmon, and albacore are rich in Omega-3 fatty acids. These polyunsaturated fats help fight
Inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and lower the risk of stock and heart attack.
Risk Of Alzheimer’s Disease
The study has shown that the Mediterranean diet can help prevent the build-up of two proteins and brain-volume shrinkage that are associated with Alzheimer’s disease. A new study that was conducted by Great Britain’s University of Exeter Medical School found that the Mediterranean diet help to protect the aging brain by reducing the risk of dementia.
Mediterranean Diet And Obesity
It also helps in weight loss. One review of five studies found that the Mediterranean diet was effective as other popular diets like the low-carb diet for weight loss resulting in up to 10 kg of weight loss over 1 year. It is also associated with a decreased risk of gaining weight and belly fat over 5 years.
Mediterranean Diet And Inflammation
Inflammation is a localized physical condition in which a specific part of the body becomes reddened, swollen, hot, and often painful, usually as a result of an injury or infection. It is a fact that inflammation could play an important and sometimes malicious role in weakening the host’s health. it’s obvious from 2 new studies that people adopting the Mediterranean diet had actually less inflammation. This works as an anti-inflammatory because it covers whole foods and contains omega-3 fatty acids.
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Mediterranean Diet And Type-2 Diabetes
For type 2 diabetes and its possible prevention and control
A Mediterranean diet may be the way to go. Using participants from PREDIMED, scientists arranged a subgroup of 418 people ages 55 to 80 without diabetes and followed up with them for four years to see whether they developed the disease or not. Participants who followed the Mediterranean diet, whether they were provided with free olive oil or nuts or vegetables, or fruits, had a 52 percent lower risk of getting type 2 diabetes during the four-year.
Furthermore, previous research found that the Mediterranean diet improved blood sugar in people with type 2 diabetes. This research reveals that a Mediterranean diet may be an effective way to repel type 2 diabetes-related health complications and diseases.
Famous Mediterranean Diet Breakfast
As Mediterranean diet is rich in nutrition as well as it is so delicious. Here are some famous breakfast recipes that you should try during your following this diet plan.
1_Blueberry Smoothie Bowl
This Blueberry Smoothie Bowl is the delicious and perfect start to your morning! Filled with Greek yogurt, bananas, and blueberries and it is very simple to make!
Smoothie
| 2 Cups frozen blueberries |
| 1 Banana |
| 4 Tablespoons water |
| 2 Tablespoon cashew butter |
| 2 Teaspoon vanilla extract |
Toppings:
| 1 Banana, sliced |
| 2 Tablespoons sliced almonds |
| 2 Tablespoons unsweetened shredded coconut |
Directions
Step 1
Blend blueberries, 1 banana, water, cashew butter, and vanilla extract together in a blender until it becomes smooth.
Put into a bowl.
Step 2
The toppings of the smoothie are done by sliced banana, almonds, and coconut.
Nutritional Value
| Per Serving: | Quantity |
| Protein | 6.8g |
| Carbohydrates | 55.4g |
| Fat | 15.6g |
| Sodium | 8.5mg |
| Total | 368 Calories |
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2_Egg Sandwiches With Rosemary, Tomato & Feta
These breakfast sandwiches are full of ingredients that are rich in Mediterranean cuisines, including feta, tomato, and spinach.
Ingredient
| 2 Multigrain sandwich thins |
| 2 Teaspoons olive oil |
| ½ Tablespoon snipped fresh rosemary or ¼ teaspoon dried rosemary, crushed |
| 2 Eggs |
| 1 Cup fresh baby spinach leaves |
| ½ Medium tomato, cut the half tomato into 4 thin slices |
| 2 Tablespoons reduced-fat feta cheese |
| ¼ Teaspoon kosher salt |
| Freshly ground black pepper |
Directions
Step 1
cut sides with 1teaspoons of olive oil. Place on a baking sheet; bake for 5 minutes to toast.
Step 2
Meanwhile, in a large skillet heat the remaining 1 teaspoon of olive oil and the rosemary over medium-high heat. Break eggs, only one egg at a time, into a skillet. Cook for about 1 minute. Break yolks with a spatula. Flip eggs and cook.
Step 3
Place the halves of the toasted sandwich thins on 2 serving plates. Divide spinach among sandwich thins. Top each sandwich with two of tomato slices, an egg, and 1 tablespoon of feta cheese. Sprinkle with salt and pepper. The remaining Toppings are done by thin halves of the sandwich.
Nutrition Facts
| Per Serving | 242 calories |
| Protein | 13g |
| Carbohydrates | 25g |
| Dietary fiber | 6.2g |
| Sugars | 3.2g |
| Saturated fat | 2.9g |
| Cholesterol | 214mg |
| Vitamin a iu | 2448.4IU |
| Vitamin c | 12mg |
| Fat | 11.7g |
| Folate | 28.7mcg |
| Calcium | 123.2mg |
| Iron | 3mg |
| Magnesium | 9.9mg |
| Potassium | 143.8mg |
| Sodium | 501.2mg |
1 thought on “The Ultimate Mediterranean Diet Breakfast”
It’s very informative..good work