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Mediterranean diet: What do we talk about?

Cretan diet

Mediterranean diet: What do we talk about?

The Cretan diet is derived from the model of traditional Cretan diet, the inhabitants of the Mediterranean island living longer and in better health than Westerners.

The exceptional longevity of the inhabitants of the island of Crete, many of which are centuries old, is related to their frugal diet rich in antioxidants and essential polyunsaturated fatty acids (omega-3), which allows a low rate of cardiovascular disease Disease and fewer cancers.

Is there a difference between the Mediterranean diet and the Mediterranean diet?

The Mediterranean diet is a Mediterranean-style diet, that is to say, emphasizing vegetables, fruits and olive oil.

The particularity of the Cretan diet is to be based on consumption
- Mainly vegetables, including salads with wild purslane that grows on the island (linolenic acid rich, precursor of omega-3) and herbs rich in antioxidants;
- Food in its raw state (grain);
- Small snails Crete (rich in omega-3 because they consume themselves purslane);
- Fish, eggs and dairy products made ​​from goat's milk or sheep;
- Very little red meat (3-4 times per month);
- A little red wine.

What are the main principles of the Mediterranean diet?

The Mediterranean diet is based on a simple diet, cooking methods that do not require fat and regular consumption:

- Olive oil, olives and oilseeds;
- Bread and whole grains and plenty of raw foods, including cereals old as buckwheat, barley, millet, rye ...;
- Fresh vegetables and legumes;
- Fresh fruit, dried fruit;
- Cheese and yogurt made from milk of goat or sheep;
- Wild salads rich in omega-3, including purslane (the Cretans consume raw) or salad, seedlings mixed salad ...
Cretan diet - practical information

What are the effects of the Mediterranean diet on health?

Whole grains and legumes are an important source of carbohydrates and fiber. Legumes (lentils, split peas, corn, chickpeas ...) are also rich in minerals (iron, magnesium, phosphorus).

They calm the hunger, provide energy and are involved in the prevention of colon cancer, gallstones, blood levels high cholesterol, obesity and diabetes.
In addition, ancient grains are a good source of vegetable protein and vitamin B.
Fruits and vegetables provide vitamins C and E (antioxidants) and minerals (particularly potassium) and fiber.

They promote satiety, ensure good bowel and play an important role in the prevention of certain cancers.
Fish are rich in high quality protein and good fats.
Eggs are a nutritional model because of their richness in many micronutrients.
Dairy milk of goat or sheep are rich in unsaturated fatty acids and good rich in calcium and protein.
Wine consumed in small doses plays a role in preventing cardiovascular diseases and contains tannins rich antioxidants (flavonoids) protective cells.
This type of diet based on these foods has shown interest in the prevention of cardiovascular disease (myocardial infarction, arteritis, hypertension, stroke ...) and certain cancers.
What should be wary in the Cretan diet?

Cretans consume wine, but in moderation, and that is not a reason to wine as the first criterion of the Cretan diet.

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