The Mediterranean diet is considered the healthiest and most nutritious there is, but how do you give it an extra twist? Here is the perfect weaving.
The mediterranean diet is the most famous diet, backed by decades of research showing it improves brain health, reduces the risk of heart disease and even cancer risk. For nothing else, it is recognized as the best meal plan. Inspired by the eating habits of Mediterranean countries such as Greece and Italy, it’s packed with healthy nutrients from fruits, vegetables, legumes, olive oil and fish.
The standard Mediterranean diet is rich in extra virgin olive oil, green leafy vegetables, fruits, legumes, nuts, and whole grains. It is also low in added sugars and saturated fats. Some of these foods are difficult to find outside the Mediterranean area. However he can model easily depending on what part of the world you are in. For example, you can give the Mediterranean diet an extra twist by turning it into a Caribbean one.
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Mediterranean diet with the addition of Caribbean ingredients: how to give it an extra twist
Many health benefits of the Mediterranean diet have been attributed to high amounts of olive oil. In the Caribbean Regions, where olive oil is imported, making it expensive and less accessible, it is possible to continue to enjoy cultural foods that provide a range of health-promoting nutrients. In fact, the foods grown and eaten in the Caribbean are rich in essential nutrients found in the Mediterranean diet. For this reason, you can easily substitute ingredients based on seasonality, cost, and preference.
- Ditch the olive oil forlawyer: Oleic acid, the main monounsaturated fatty acid in olive oil, gives it most of its beneficial properties for health. In particular, avocado has been shown to have a similar ratio of oleic acid to saturated fat as olive oil. Avocado is a seasonal fruit in the Caribbean. When they are not in season, it is recommended to use other sources of oleic acid, such as avocado oil, olives, olive oil and nuts.
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- Eat tubers instead of whole grains: they are a staple in the Caribbean diet. Sweet potato, cassava (yucca), dasheen (taro), eddoes, yams and potato are eaten in dishes alongside salted fish and as a supplement to game meat dishes. Tubers are underrated sources of gluten-free complex carbohydrates, such as dietary fiber and starches. Plus, they have anti-inflammatory properties and can help lower blood sugar and cholesterol levels.