For years, the merits of the famous Mediterranean diet have been praised. And its virtues for the heart are attributed to antioxidants, including the well-known polyphenols in red wine and the renowned Omega 3 in fish. But scientists may have got it wrong: the benefits would only be due to the fibers!
The Mediterranean diet’s well-known benefits would not be those we believe: indeed, it is a rich source of fiber!
The Benefits Of The Mediterranean Diet
Fiber appears to play an essential role in protecting our hearts! We must not overlook the antioxidants and Omega 3 fatty acids found in fish, olives, wine, and other foods. They would not be the primary cause of reduced cardiac risk.
The Mediterranean diet is rich in fruits, vegetables, olive oil, nuts, seafood, lean meat. Numerous studies attest to people favoring this diet of a decrease in overall mortality as a reduction in cardiovascular pathologies.
The Mediterranean diet has other health benefits; it’s a diet that combines unsaturated fats like olive oil and vegetables rich in nitrates such as spinach may protect against high blood pressure.
Furthermore, postmenopausal women who follow a Mediterranean diet have higher bone density and muscle mass, which are risk factors for osteoporosis and fractures.
Another advantage of the Mediterranean diet: it would help fight depression
Prevention of AMD, depression … We find the famous Omega 3, antioxidants, and fatty acids at the origin of these many health benefits.
Europeans Eat Everything But Mediterranean!
Europeans have everything but a Mediterranean diet. Although on the increase, the consumption of olive oil remains low. And the number one source of monounsaturated fatty acids (which do not affect the risk of cardiovascular disease) is red meat. The Mediterranean diet is endangered, threatened by junk food, sodas, sugar, or physical inactivity. The proof is that children growing up in the Mediterranean basin (Greece, Spain, Italy) have the highest obesity rate in Europe.
Food: Where Are The Fibers Hiding?
Could the secret of a concrete heart lie in these famous fibers, already known to facilitate digestion and protect against certain cancers? Fibers are substances of plant origin that are essential for the proper functioning of the intestine. There are two types: soluble and insoluble fibers, which do not have precisely the same characteristics.
If you want to increase your intake, here are some foods high in fiber:
Fiber per 100 g
- Prunes 16 g
- Bran breakfast cereals 29 g
- Cooked white beans 8 g
- Almonds 15 g
- Dried apricots 13.7 g
- Quinces 6.4 g
- Peas 6 g
- Whole wheat bread 7 g
- Green beans 3 g
- White bread 3.5 g
- Apples 2 g
- Carrots 2.6 g
- Pears 2.3 g
- Nuts 5.9 g
Fruit-eating (independent of fiber level) seems to have a significant impact on preventing coronary issues. In this case, the effect was positive for an average consumption (250 g per day) but did not increase for higher consumption. These advantages are linked to the practice of eating nearly solely fruit for dessert: on the one hand, because of the inherent virtues of these plants and because it eliminates the consumption of cakes and ice creams. And other sweets that are much less beneficial at the end of a meal So don’t forget: for dessert, a piece of fruit is hell!