Diets Decoded: The Mediterranean Diet

Is the Mediterranean Diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any) is right for you. We’ll explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life (with recipe suggestions). The One-Liner The Mediterranean Diet is inspired by the traditional diets of people who live around the Mediterranean Sea, particularly in Greece and Southern Italy. It emphasizes plant-based foods like fruits and vegetables, whole grains, and legumes, plenty of extra-virgin olive oil, and fresh fish. True followers focus on eating seasonally (although depending on where you live, the seasonal foods available may not exactly be those that are available near the Mediterranean). How you eat also matters: preferably with friends and family while enjoying red wine and each other’s company. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? What You Eat Tons of fresh veggies, some fruit, whole grains like brown rice, beans, and nuts. Fish and chicken are key, especially flavored with fresh herbs and spices. Dairy is included occasionally—in the form of fresh cheeses and yogurt—as are eggs. While pasta is a staple, it’s usually consumed in small portions at the start of a meal and freshly prepared. Picture a vibrant Greek salad with greens, juicy tomatoes, cucumbers, and feta tossed in EVOO and herbs and topped with a piece of grilled chicken or fish. RELATED: 7 Healthy Chicken Dinners That Actually Aren’t Boring What You Don’t Eat You generally stay away from processed, packaged foods made with added sugar or refined grains and oils. Red meat is limited to an occasional option (i.e. a few times a month), and you stick to olive oil in lieu of other cooking fats like butter and canola oil. Pros and Cons The basics of this diet mirror the basic principles of good nutrition: whole foods, tons of veggies, and healthy fats. (Win, win, win!) Its health benefits are also the most well-documented (of ALL diets, seriously) by research studies. It’s particularly powerful when it comes to heart health. It’s been linked to lowering heart disease risk factors like high LDL cholesterol levels and high blood sugar and to reducing heart attacks and death from heart disease. The diet may also protect your brain as you age. Bonus: the Mediterranean Diet recognizes the importance of enjoying meals (and a really nice bottle of red) with family and friends, which comes with additional mental health benefits. The only potential con is that it may be hard to recreate while trying to eat locally depending on where you live, and some of the benefits may stem from the broader Mediterranean lifestyle. (In other words, if you can move to a gorgeous, remote Greek island, we highly recommend it.) You can also overdo it: it’s easy to go a little overboard on portion size when picking at olives and cheese while sipping red wine. 3 Mediterranean Diet-Approved Recipes Broccoli Rabe Pesto Hummus Salmon and Feta Omelet with Asparagus Cucumber Feta Greek Yogurt Dip Next Up: Is the Paleo Diet healthy?

Olive Oil vs. Coconut Oil: Is One Healthier Than the Other?

When it comes to healthy ways to make magic in the kitchen, olive oil and coconut oil are two of your closest friends. Olive oil is the friend you’ve known since grade school who’s completely dependable and always supportive. Coconut oil is the friend you made in your early 20s who’s always up on the latest trends. You need both of them—but what happens when your schedule gets really busy and you’ve only got time for one? Translation: When you reach for a bottle at Trader Joe’s, which should you carry home if your grocery tote is too full for both? (Reminder: Quality always matters. We’re talking about extra-virgin, cold-pressed olive oil vs. virgin, cold-pressed coconut oil.) We’ve got the facts on which is healthier: olive oil or coconut oil? Olive oil vs. Coconut Oil: The Skinny on Different Kinds of Fat Olive oil contains some saturated fat as well as minimal omega-3s and omega-6s, but the star of its fatty acid profile is monounsaturated fat, most of it in the form of oleic acid. Monounsaturated fats are linked to decreased risk of high blood pressure and a decrease in LDL (“bad” cholesterol)—both of which are good for your heart. In fact, research shows extra virgin olive oil (EVOO) benefits heart health in multiple ways. Researchers have amassed pretty robust evidence that it reduces heart disease and stroke. RELATED: Why Healthy Fats Don’t Make You Fat Coconut oil, on the other hand, is made up primarily of saturated fat in the form of molecules called medium-chain-triglycerides (MCTs). Saturated fat used to be demonized for raising heart disease risk, but recent research has altered that thinking. The saturated fat in coconut oil has actually been found to raise your HDL (“good” cholesterol) and lower triglycerides (fats that raise the risk of heart disease). MCTs are also quickly metabolized and turned into energy, which means less stored fat. Some research suggests that coconut oil might be superior for weight loss. Preliminary evidence even suggests coconut oil’s fat profile helps prevent Alzheimer’s disease, although the research is far from conclusive. As for the actual nutritional value of the two oils, they’re much the same. Comparing a one-tablespoon serving of each, extra virgin olive oil has 120 calories in 14 grams of fat (with zero protein and carbs). Virgin coconut oil matches these macronutrient amounts exactly. The difference, as stated above, comes in the saturated fat levels: Olive oil has 2g; coconut oil, 13g. Olive Oil vs. Coconut Oil: Antioxidant and Anti-Bacterial Advantages Olive oil has earned its reputation for being rich in antioxidants. It’s filled with bioavailable phenolic compounds that have been found to have multiple, varied positive health effects, such as decreasing oxidative damage to DNA and lowering inflammatory markers. RELATED: Why Is Inflammation Such a Buzzed-About Health Term? Coconut oil has been linked to some antioxidant activity, but not nearly to the extent of olive oil. It does, however, contain some anti-bacterial compounds that play a role in preventing acne, supporting immune function and fighting infection. Olive Oil Vs. Coconut Oil: How to Cook with Them So, both oils have their own benefits when it comes to nutrition. But what about how they perform in the kitchen? You may have heard that because olive oil has a lower smoke point, you shouldn’t use it for cooking at higher heats. The concern here is that intense heat will cause it to break down, becoming carcinogenic. Most research actually shows olive oil is very resistant to oxidation, even at high heats (likely due to those incredible antioxidants!). Still, there’s a reason olive oil is a go-to choice for salad dressings, or for dipping your fresh bread into (as a side to some scrumptious Italian dish)—this Mediterranean marvel tastes great at room temperature, which is what you should store it at, preferably in a tinted bottle. The flavor compounds in EVOO are delicate, and some will evaporate when overheated. Coconut oil even looks different: Unless you live in a very warm climate (and don’t use the AC much), the coconut oil inside that jar in your pantry is solid at room temperature. That’s an indication of the oil’s higher smoke point, or the temperature at which it begins to break down and oxidize. That’s one reason coconut oil is good for sauteing and baking. If you want to err on the side of caution, choose olive oil primarily for cold foods, coconut for hot. RELATED: Does Grilling Make Food Carcinogenic? The Bottom Line When it comes to research-backed health benefits, high-quality extra-virgin olive oil wins. Consider this: It’s a cornerstone of the Mediterranean diet, which has been studied at length and is linked to reduced risk of heart disease, some cancers, diabetes and more. Coconut oil is amazing for your health, too. It has multiple benefits for your heart, weight, and more; they’re just not as well-studied yet. It also wins when it comes to versatility. (You can use it outside the kitchen for dental health, to take off makeup and moisturize, and so much more.) At the end of the day, it’s nice to have one option for savory flavors and another for sweet. Just look for extra-virgin and cold-pressed varieties from trusted brands, and stock your pantry with both options. (Image: Shutterstock)