There are many health benefits associated with a vegetarian Mediterranean diet, including lowering blood triglycerides and cholesterol levels.
The vegetarian Mediterranean diet can help lower blood triglycerides and cholesterol while providing a range of health benefits. Moreover, it can help reduce your risk of bone fracture and disability.
Here are some of its advantages: Read on to learn more. Getting enough protein from plant sources
Advantages of a vegetarian Mediterranean diet
Get enough protein from plant sources
If you are eating a vegetarian Mediterranean diet, you are likely wondering how to get enough protein. While meat and dairy products are important sources of protein, they are not the only way to obtain this crucial nutrient.
There are many other plant-based foods that can help you meet your protein requirements. These include soy products, meat substitutes, nuts and seeds, and whole grains.
Studies of the traditional Mediterranean diet have shown that the protein intake is at least 20% lower than in the Western diet, with most of the protein coming from legumes and whole cereals. The average daily intake of vegetable protein is about 40 grams.
In addition to being a healthy way to increase protein intake, this diet is also associated with a reduced risk of chronic diseases and obesity.
Lowering triglyceride levels
The vegetarian Mediterranean diet and the lacto-ovo vegetarian diet both help reduce triglyceride levels in the blood. However, the vegetarian diet has a higher impact on lowering LDL cholesterol.
In this study, lacto-ovo vegetarians and the Mediterranean diet were compared for three months.
The Lacto-Ovo vegetarian diet consists of grains, fruits, vegetables, legumes (dried beans, peas, lentils), seeds, nuts, dairy products, and eggs, as explained by the Icahn School of Medicine at Mount Sinai.
Participants were randomized to the VD or low-calorie MD, and were observed for changes in their body weight, body mass index, and fat mass. Secondary outcomes included changes in circulating cardiovascular disease risk factors.
A new study compared the effects of the Mediterranean diet on LDL cholesterol and triglyceride levels in people with high triglyceride levels. Both diets were effective in decreasing triglycerides, and both diets reduced body weight and fat mass.
In addition, the diets decreased inflammatory markers and vitamin B12 levels.
Lowering risk of bone fractures
There are numerous health benefits to the Mediterranean diet, and one of these is lower risk of fractures. The diet is rich in antioxidants, vitamins, and bioactive components, which can counteract oxidative and inflammatory responses in the body.
A recent study found an association between eating more fruits and vegetables and a decreased risk of fractures. The authors attributed this association to bioactive antioxidants in the diet.
In a study, researchers from the University of Oxford looked at five thousand men and women over a period of 18 years. They found that meat eaters had a lower risk of hip fractures, but were still at high risk of bone fractures.
In addition, vegans had a higher risk of leg and hip fractures than meat eaters.
Lowering the risk of disability
The Mediterranean diet is associated with a reduced risk of cardiovascular disease and cancer, and lowers the risk of disability, including cancer.
However, the traditional diet has undergone dramatic changes in the last decades, resulting in more processed, energy-dense foods high in refined carbohydrates, partially hydrogenated fats, and sugar. These changes are among the main contributors to the obesity epidemic.
While consuming a vegetarian or vegan diet may seem like an extreme change, studies have shown that it can help lower the risk of disability and improve overall health.
The Mediterranean diet limits red and processed meat and allows vegetarians to avoid gluten-containing grains. It also promotes high-fiber, grain-free eating to boost fiber intake.
Halal meats are acceptable and are also part of the Mediterranean diet. Be sure to stay away from alcohol and pork.
Weight loss
The Vegetarian Mediterranean diet promotes the eating of plant-based foods. It is low in saturated fat and contains little salt.
However, the diet does include fish, poultry and dairy products in moderation. The diet is also rich in nuts, seeds and olive oil, which are beneficial in combating inflammation.
It is important to drink plenty of water, but you can also drink coffee or tea. You can also eat whole fruits, which are a good source of fiber.
Drinking milk or yogurt with meals is a common practice. Wine is also a good choice. Coffee and tea should be consumed in moderation, but should never replace water.
Vegetarians should also focus on protein. Ideally, they should consume 50-75 grams of protein a day. A vegetarian should also consume nuts, which provide good amounts of protein.
Greek yogurt is also a good source of protein. It contains twice as much protein as ordinary yogurt.
Is Oatmeal Allowed on Mediterranean Diet?
The Mediterranean diet encourages the consumption of whole grains, and oatmeal is a great choice for this diet. It is an excellent source of plant-based protein, iron, and potassium. It is recommended that you eat three servings a week. You can also add it to salads, soups, or pasta.
The Mediterranean diet also encourages the consumption of legumes, such as chickpeas, which can be blended with tahini to make hummus.
The Mediterranean diet has numerous benefits, including preventing heart disease and strokes. This diet is based on plant-based foods, and replaces high-fat foods such as butter with healthy fats such as olive oil, feta cheese, and Greek yogurt. It also allows for moderate amounts of red wine.
However, women should limit themselves to one glass of wine a day, while men should limit themselves to two glasses. In addition, women with a history of breast cancer should avoid alcohol and consult a doctor before beginning this diet.
Oatmeal is usually served as a breakfast food, and is often recommended for people following the Mediterranean diet. It is packed with protein, vitamins, and minerals, and it can be combined with different ingredients, including fruit, vegetables, and toppings.
