What You Need To Know AboutLow Carb Mediterranean Food
The Mediterranean diet is a concept that started in 1960 in Italy and Greece. The diet is low in starch and carbs. The diet also focuses on fighting diseases because it is full of vitamins and flavonoids. The diet is beneficial. Compared to the low fat diet, it is easy to stick to the low carb Mediterranean diet. Reason being, it is enjoyable. Read on to learn more about the low carb Mediterranean food or diet.
The diet is more leaned towards refined and starchy carbohydrates. Avoid bread, potatoes, pasta, rice and processed cereals. Instead, you need to focus in quinoa, lentils, beans and whole grains. Brown rice is fine but also there are some whole wheat breads that have added sugar usually have an impact on reduction of the carbohydrate load. The Mediterranean recipe will cut down on sugary drinks, desserts, sugar and drinks. There are many healthy alternatives. The primary goal is to wean yourself off sugar.
The diet include eating more vegetables like red and yellow pepper, purple beets, purple beets and others. You can include non-starchy vegetables for essential phytonutrients. You can get tips online to know how to make delicious recipes of vegetables. This will help you a lot if you are a reluctant vegetable eaters to increase your intake. Also, you need to include about one to two portions daily. You need to choose berries, apples and pears. Ensure not to peel them as most of the nutrients are contained there.
Also, you should minimize your intake of tropical fruits that have high sugars such as pineapple, mangoes, bananas and melon. The diet includes plenty of high quality protein of at least one and a half to two ounces per day. Proteins dont get stored in the body. It is vital you include an adequate level in your diet to avoid muscle loss. There are some processed meats such as sausages, bacon and salami that should be eaten in moderation. Also, foods that have high quality proteins like quinoa, chickpeas, oily fish, soy, tofu and lentils need to be taken in moderation.
Dairy products until recently were shunned because people had the misconception that they are not good. However, after research, studies found that there is no evidence that saturated fats increase the risk of heart disease. In reality, dairy products have healthy fats and oils. Also, there are healthy alternatives such as coconut milk, shrimp, yogurt, cheese and shrimp. They are a good source of slowburn energy and make food taste better. Consuming healthy oils improves the absorption of fat soluble vitamins such as A, D, E and K.
Vinegar also assists in reducing weight and improve insulin sensitivity. The details as to what is involved in the Mediterranean diet is controversial because of different countries variations.