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MILLIONS claim to follow the famous Mediterranean diet – but experts say most people in Spain don’t actually eat it anymore.
The Mediterranean diet has been hailed as a healthy way to eat by many around the world. It is based on traditional cooking, simple ingredients and lifestyles that have defined life in the Mediterranean region for generations.
The Mediterranean diet is based upon the traditional eating habits of countries like Spain, Italy, and Greece where fresh seasonal foods and home-cooked meals were traditionally served.
Extra virgin olive oils are used every day to cook, flavour meals, and dress salads.
Fruit and vegetables play an important role in preventing disease. The average recommendation is to eat two portions of fruits and vegetables per day.
The inclusion of whole grains, legumes, and nuts in the diet is another important pillar, as they provide fibre and plant protein.
The majority of the time, fish, poultry, and pulses, are consumed throughout the week. Red and processed meats, however, are limited.
READ MORE: A study conducted in Spain found that the Mediterranean Diet reduces cancer associated with obesity
Traditional Mediterranean cuisine also heavily relies on sofrito. This is a mixture of tomato, garlic, and onion cooked in olive oil. It forms the basis of many dishes.
Researchers created the MEDAS index to measure how closely someone adheres to these habits. It is a 14-point survey that measures adherence.
The test looks at factors like the amount of olive oil consumed, how many servings of fruits and vegetables you eat each day, your weekly intake of fish, beans and nuts and if you limit processed foods or butter.
A higher score indicates a stronger adherence to a Mediterranean diet. Studies have consistently shown that a Mediterranean diet is associated with better heart health, and fewer long-term deaths.
Nutritionists often note that many Spaniards do not follow the traditional Mediterranean diet.
This recipe is closer to the daily meals of the 1950s or 1960s. At that time, the main ingredients were vegetables, lentils, breads, olive oil, and very little meat.
The traditional Mediterranean diet is not influenced by many modern foods, such as refined white bread, sugary breakfast cereals and heavily processed food.
The 14-point MEDAS Test allows readers to calculate how closely their diet matches that of the Mediterranean lifestyle.
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