Medical professionals across multiple specialties, from nutrition to cardiology, to geriatrics, endocrinology and weight management, recognize the evidence-based positive health results that the Mediterranean diet produces.
The food plan, which is more of a lifestyle than a diet, emphasizes eating mostly plant-based whole foods, limited and lean animal-based protein and healthy fats.
Study after study has shown that people whose nutrition plans meet that criteria have a reduced risk of cardiovascular disease and a reduction in weight, blood pressure and glucose levels.
One such study ended early because its results “clearly place the Mediterranean diet at the forefront of preventative cardiovascular medicine,” according to four doctors from the Mayo School of Graduate Medical Education who studied isolated components of the Mediterranean diet and the whole diet.
Equally crucial to selecting foods that the Mediterranean diet incorporates is the cooking methods for the lean proteins and vegetables. There is considerable research on how vegetable preparation affects their nutritional value.
A study that evaluated the effect of preparation on nutrient retention found that cooking methods influence how well bile acid binds with vegetables. And “it has been demonstrated that bile acid binding lowers the levels of cholesterol in the blood, helping to reduce the risk of heart disease,” according to research published by two members of the Harvard T. H. Chan School of Public Health.
Plants are the foundation of the Mediterranean diet. To maximize their benefits, preserve the nutrients and enhance natural flavors, consider these cooking techniques that embrace and align with the Mediterranean style of eating:
Grilling
Grilling and roasting caramelize natural sugars in fruits and vegetables and amplify their flavors.
The primary fat source in the Mediterranean diet is olive oil. Its antioxidant properties help reduce inflammation, and its monounsaturated fat benefits the heart, according to a University of California at Davis publication.
Grilled vegetables, such as zucchini, eggplant and bell peppers, can be drizzled with olive oil and seasoned with herbs such as rosemary, basil, oregano and thyme, which are used frequently in the Mediterranean region.
Roasting
Using olive oil in marinades for lean protein adds more healthy fat to food, as does using it to coat root vegetables before roasting. Roasting carrots, tomatoes and sweet potatoes will caramelize the sweetness in the produce.
The Mediterranean diet emphasizes healthy fats. Roasting lean meat reduces its fat content even further by allowing fat in the muscle tissue to render, or liquify, and drip away.
Sautéing and steaming
These two methods help vegetables retain their nutrients and vibrant colors. For dark, leafy and light vegetables such as kale and spinach, quick sauté them in olive oil over medium heat.
Nutrition research indicates that sautéing “was the cooking method with the most health potential (binding bile acids) for mustard greens, kale, broccoli, cabbage and green bell pepper,” according to a 2012 study on bile acid binding.
That same research team found that using steam improved bile acid binding by cauliflower, carrots, green beans, asparagus, beets and eggplant.
For fish, steaming allows preparation without having to add fat to retain moisture. Wrapping fish in parchment paper with fresh herbs to steam is a frequently used Mediterranean method. Combinations of either lemon, olives, oregano, thyme, red onion, garlic, tomatoes and basil – favored herbs and vegetables from the region – are popular choices for white fish and salmon.
