In a recent study, researchers compared a Mediterranean low-carb diet with a low-fat diet in moderately obese individuals to find that the low-carb diet was better for heart health.
Over the course of 18 months, 80 participants were randomly assigned one of the two diets–a Mediterranean style low-carbohydrate diet plus 28 grams of walnuts per day and a calorically equal low-fat diet. The mean age of the participants was 48 and their mean BMI was 31 percent.
Both groups had some moderate weight loss but the low-carb group lost more waist circumference, which is important for lowering risks associated with heart disease. The low-carb group also improved their cholesterol levels and had a reduction in pericardial adipose tissue, which is fat that can gather on the heart, increasing heart disease risks.
The researchers concluded in their study abstract that “The Mediterranean diet, rich in unsaturated fats and restricted carbohydrates, is superior to a [low-fat] diet in terms of the [intrapericardial fat] burden reduction.”
How to Eat a Low-Carb Mediterranean Diet
- Get your animal protein from foods like eggs, fish, chicken, and lamb.
- Fill your plate with non-starchy vegetables.
- Use herbs, spices, vinegar, and lemon to add flavor to foods.
- Eat a handful of heart healthy nuts like walnuts, almonds, and pistachios every day.
- Have legumes if you can handle them. They make great additions to soups and salads.
- Don’t be afraid of olive oil. Get extra-virgin cold pressed olive oil and use liberally on foods. (Don’t cook in medium/high or high heat. For cooking use regular olive oil or avocado or coconut oil)
- For snacks try foods like olives, sardines, nuts, berries, avocado, cucumber, and hummus with vegetables.
- For fruits, have berries, apples, pears instead of high sugar fruits like grapes or mangoes.
- Have plain yogurt with nuts or berries or for creamy vegetable dips.
- Use cheese to enhance meals in moderate quantities.
- If you’re used to a sugary coffee with milk, try black coffee with some whipped cream, topped with cinnamon.
- Instead of sweet alcoholic drinks or beer, try a little dry red wine with a special meal.
- Save desserts for special occasions and when you do have them, have very small portions or make your own low-carb versions. Check out this low-carb Tiramisu with all real ingredients and only 3 grams of carbs per serving!
There is a resource for all things Mediterranean diet you can check out.
Dr. Steve Parker is an Internal Medic who writes a an active blog and constantly updates us about the latest research. He writes about the original Mediterranean diet, a low-carb Mediterranean diet, and even a ketogenic mediterranean diet, the latter of the two he regularly recommends for people with prediabetes and diabetes. Visit his site to learn more.
Photo Credit: Djpresc16 (Pixabay)