What diet is closest to Mediterranean diet?

The DASH Diet DASH (Dietary Approach to Stop Hypertension) is similar to the Mediterranean diet in that it focuses on eating fruits, vegetables, whole grains and low-fat dairy, and minimizing red meat and sweets.

What are the types of Mediterranean diet?

The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fiber breads and whole grains, nuts, and olive oil. Meat, cheese, and sweets are very limited. The recommended foods are rich with monounsaturated fats, fiber, and omega-3 fatty acids.

What is the diet of the Blue Zones?

Although food choices vary from region to region, Blue Zone diets are primarily plant-based, with as much as 95\% of daily food intake coming from vegetables, fruits, grains, and legumes. People in Blue Zones typically avoid meat and dairy, as well as sugary foods and beverages. They also steer clear of processed foods.

What diet is better than the Mediterranean diet?

As per a new study, a low-fat vegan diet has better outcomes for weight, body composition, insulin sensitivity and cholesterol levels, compared with a Mediterranean diet.

How many eggs can you eat on the Mediterranean diet?

Older adults can include up to two eggs per day, and vegetarians who do not consume cholesterol from animal foods may include more eggs in their diet, in moderation.

Is oatmeal OK on Mediterranean diet?

Tubers: potatoes, sweet potatoes, yams. Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries. Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats.

What kind of bread do you eat on the Mediterranean diet?

Look for a loaf made with whole grains. It’s got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

Do blue zones eat Greek yogurt?

Small amounts of sheep’s milk or goat’s milk products—especially full-fat, naturally fermented yogurt with no added sugars—a few times weekly are okay in a Blue Zones diet. Goat’s and sheep’s milk products do figure prominently in the traditional menus of both the Ikarian and Sardinian Blue Zones.

Do blue zones eat honey?

In Ikaria, Greece, one of the original blue zones that are home to the world’s longest-living people, many older residents eat honey at least twice a day. They stir it into their coffee in the morning and prior to dinner.

What is the difference between a plant based diet and a Mediterranean diet?

The main differences between the two diets is that the Mediterranean allows for low amounts of red meat, small amounts of chicken, eggs, and dairy, and fish as the primary animal protein, while a vegan diet excludes all of these animal foods.

What foods are not allowed on the Mediterranean diet?

People on a Mediterranean diet avoid the following foods:

• refined grains, such as white bread, white pasta, and pizza dough containing white flour.
• refined oils, which include canola oil and soybean oil.
• foods with added sugars, such as pastries, sodas, and candies.
• deli meats, hot dogs, and other processed meats.

Is peanut butter good on the Mediterranean diet?

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating.

What are the Blue Zones diet?

Whole Grains. The Blue Zones Diet’s food guidelines recommend eating 100 percent whole grains,including farro,quinoa,brown rice,oatmeal bulgur,and cornmeal.

Beans. Beans,legumes,and pulses dominate the diet of blue zone dwellers.

Nuts.

Leafy Greens.

Why is Mediterranean diet so popular?

The Mediterranean diet is one that has managed to maintain popularity through changing fads, and for good reason. A number of studies have confirmed its health benefits — most of which are likely due to it being low in sugars, moderate in protein and high in fresh fruits and vegetables, along with healthy fats.

What is the diet plan for the Mediterranean diet?

Breakfast: Steel-cut oatmeal with apples or raisins

Lunch: Minestrone soup with whole-grain bread; side salad with sliced almonds and olives

Dinner: Cauliflower crust pizza with vegetables,green bean salad with balsamic dressing; fruit salad for dessert