Best Food diet

5 Best Food Swaps To Help You Follow A Mediterranean Diet

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According to National Library of Medicine the Mediterranean diet is often considered the best food diet in the world and is thought to be one of the healthiest ways to eat because it’s good for your heart and lowers the chances of certain diseases like Parkinson’s and diabetes.

This best food diet includes lots of veggies, beans, seafood, olive oil, and a bit of wine. It’s best to eat less processed and fried foods, red meat, sugary stuff, and fats that aren’t so good for you.

The main idea of this diet is to eat fresh, seasonal fruits and veggies, mostly plant-based foods, and good fats like those in olive oil, said Rhiannon Lambert, a nutritionist. Studies show it might help prevent heart issues, some cancers, control blood sugar, and keep your brain sharp.

Lambert also gave five simple food swaps to try if you want to start eating more like the Mediterranean way.

Swap out some meat and dairy for beans and nuts

Lambert suggested replacing animal-based proteins like red meat and dairy items with plant-based options such as beans, lentils, nuts, and seeds. According to her, this change will enhance the fiber in your diet, which is crucial for digestion and overall gut health.


Swap butter for olive oil

Instead of using butter, which has a lot of unhealthy saturated fat, try using olive oil—especially extra virgin oil. Lambert suggests this because too much saturated fat is connected to heart disease, while consuming unsaturated fats, like those found in olive oil, may actually lower the risk of serious diseases such as heart disease or diabetes.


Swap white carbohydrates for wholegrain alternatives

Lambert suggests exchanging white bread, pasta, and rice with wholegrain options. According to her, this change can boost your fiber intake and keep your energy and blood sugar levels steady throughout the day. It helps avoid the ups and downs in blood sugar that might make you feel low in energy, lack concentration, or crave more energy-packed foods.


Replace sugary snacks with nuts or fruit

Instead of grabbing sugary, processed snacks like cookies, Lambert suggests having a handful of nuts or a piece of fruit. According to experts, nuts provide plant-based protein and healthy fats, while fruit offers fiber which is one of the best food diet, helping you avoid reaching for more snacks between meals.

Swap out some meat for vegetables

Lambert suggests adding vegetables and plant-based proteins like beans to meals with meat to reduce the amount of meat you eat. For instance, try including lentils in a bolognese sauce.


“Not only will this stretch your meals and make them more budget-friendly, but you’ll also get more essential nutrients like vitamins, minerals, fiber, and antioxidants. These are crucial for the body’s optimal functioning,” she explained.

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