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There’s a lot of hullabaloo around the
Mediterranean diet
as one of the best diets that can take you to the prime of your health. Nutritionists, dieticians, and health enthusiasts alike are touting this diet as a complete meal plan with all the essential nutrients for the body. However, most people consider that this diet may burn a hole in their pockets due to the expensive ingredients in it. The most prevalent obstacle to adopting a healthier diet, according to a nationwide Cleveland Clinic survey, is that nearly half of Americans (46%) believe that nutritious food is more expensive. Other typical excuses include not having enough time to make healthy meals (23%) and not knowing how to cook with the ingredients healthily (20%). Even though some of the diet's components can be pricey, there are several ways to keep your food spending in check. Here's how to get on a
Mediterranean
diet without draining your wallet: The Mediterranean diet has been at the top of U.S. News & World Report's annual diet rankings for five years running. According to a Harvard study, eating a Mediterranean diet can help you live longer, slow down cognitive decline, reduce your chances of diabetes and cancer, and protect your heart. Fruits, vegetables, nuts, seafood, whole grains, and olive oil are all abundant in the diet.
Benefits of a Mediterranean diet
Before we go down the list of affordable foods you can add to your Mediterranean diet, here are some benefits that will impress you enough to get on one:See Also9 crucial nutrients for optimal gut health | - Times of India
Weight loss: The high fiber content of the diet aids with weight management and feelings of fullness. Brain health: Antioxidants and good fats in the diet can help preserve cognitive function and lower the risk of Alzheimer's and cognitive decline. Gut health: Fibrous foods like beans, lentils, apples, and brown rice can help lower blood pressure, cholesterol, and blood sugar levels while also promoting regular bowel movements.
Decreased risk of chronic diseases: Dietary changes can help lower the risk of heart attacks, strokes, and other cardiovascular conditions. Reduced cancer risk: Dietary changes may help reduce the risk of developing several cancers. Better blood vessel function: The antioxidants, phytonutrients, and fiber found in fruits, vegetables, and whole grains can help enhance blood vessel function. Reduced levels of bad cholesterol: The diet's focus on unsaturated fats can help reduce levels of bad triglycerides and LDL cholesterol.
Foods to add to your Mediterranean diet
SpinachA staple of the Mediterranean diet, leafy greens provide vitamins, antioxidants, calcium, and fiber. Of these, spinach is arguably the most readily available and easiest to prepare. It can be added to a smoothie, ground up and used to bake items, added to soup, or thrown into an omelet. It won't even taste to you. Additionally, you can use whatever leafy vegetable you choose, such as turnip greens, mustard greens, chard, chicory, dandelion, or kale.
OatsA wide range of affordable whole grains, including popular choices like barley, bulgur, farro, millet, and wheat berries, are part of the Mediterranean diet. However, when it comes to cost and ease of use, oats are the best option. They are a nutrient-dense whole grain that has been demonstrated to lower blood pressure, cholesterol, and the risk of type 2 diabetes. You can eat oats for more than breakfast. They can also be used to make meatloaf or burgers or used as a breading for poultry or fish. They can even be served as a savory side dish after being sautéed with veggies. Oats cause your blood sugar to rise more slowly because they take longer to digest.BeansA mainstay of the Mediterranean diet, beans are a very economical and adaptable source of protein, whether they are canned or dried. They're also referred to as superfoods; according to one study, you lower your chance of dying by 8% for every 20 grams (about a quarter cup) more of legumes you eat each day. Try adding a cup of cooked chickpeas or lentils to a salad, or use black beans in place of ground meat in pasta sauce, tacos, or chili. Additionally, you can mash any kind of bean to create delectable dips and spreads like hummus and fava.GarlicFor generations, garlic has been an essential component of Mediterranean cuisines, valued for its anti-inflammatory and therapeutic qualities. To add a burst of flavor to salad dressings, soups, or sauces, a garlic press makes it simple to mince a clove. In a food processor, combine garlic, almonds, basil, salt, and olive oil to produce fresh pesto, a tasty and nutritious pasta sauce. You'll be astounded at how heat turns this spicy root into a buttery, caramelized spread if you've never roasted garlic.Fruits and vegetablesEating a lot of fruits and vegetables—ideally two cups each day—is part of the Mediterranean diet. As a result, purchasing seasonal, fresh produce might be economical. One of the best ways to save money is to purchase locally and in season. Try peaches, apricots, pears, berries, apples, or mangoes in place of avocados and celery.
Greek yogurtCompared to the average American diet, dairy products are consumed in smaller amounts, even though they constitute a component of the Mediterranean diet. Greek yogurt is without a doubt the dairy star of the Mediterranean diet since it contains roughly twice as much protein as other yogurts. Additionally, it offers probiotics, calcium, and minerals that support intestinal health and reduce inflammation.Seeds and nutsNuts and seeds have been associated with a decreased incidence of diabetes, heart disease, and cancer. They are also excellent providers of protein, minerals, and omega-3 fatty acids. Almonds, cashews, chestnuts, hazelnuts, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts are among the many nuts and seeds that are a part of the Mediterranean diet.But purchasing prepackaged nuts and seeds can easily increase the cost of your groceries. Purchase open-bin nuts from seasonal markets instead, and remember that a handful of nuts is always a satisfying and healthy snack.
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