The Mediterranean diet It stands out in the world for its plant-based meals with lots of fish and seafood. It also has more servings of whole grains, fresh fruits and vegetables, nuts and legumes. Includes foods that naturally contain high amounts of fiber.
It is part of a lifestyle, which includes a set of knowledge, practical skills and rituals, and is within the Representative List of the Intangible Cultural Heritage of Humanity of the UNESCO.
Since the 1960s, benefits of Mediterranean diet for the prevention of cardiovascular diseases in countries of Europeas Greece and Italy. Now, a researcher at the prestigious Harvard University gave details of how this eating plan can be adapted to the particularities and foods which are available in Latin America.
For Josiemer Matteiassociate professor of nutrition at the Harvard TH Chan School of Public Health In the United States, “the basic guidelines of the Mediterranean diet can be adapted to any cuisine.”
He specified how to do it: “The key is to choose, above all, healthy foods. vegetable origin and sources of healthy fats that conform to the different cultures traditional from around the world.
While, Pilar Quevedohead of the Nutrition division of the José de San Martín Clinical Hospital of the Buenos Aires’ Universityagreed that the Mediterranean diet can be adapted.
“As part of a balanced diet, you can incorporate more fruits and vegetables, olive oil, cereals (whole grains) and legumes, fish and lean meats (pastured) in small portions,” she said when asked by Infobae.
For example, Quevedo pointed out, “olive oil and olives from the Argentine provinces of Mendoza and The Rioja or deep-sea fish Patagonia that provide omega 3″. Furthermore, in Andean regions, the consumption of shelled tubers that provide fiber is recommended.
There is also the Plate for Healthy Eating, which was created by nutrition experts at the Harvard School of Public Health and the editors at Harvard Health Publications. It can be combined with the Mediterranean diet. For this, it is recommended to consider:
- The type of carbohydrates in the diet is more important than the quantity. Because some sources of carbohydrates, such as vegetables (other than potatoes), fruits, whole grains, and legumes (kidney beans), are healthier than others.
- Sugary drinks should be avoided, because they only provide calories with little nutritional value.
- Use more healthy oils
To amalgamate the Mediterranean diet and the Harvard Healthy Eating Plate, with foods from Latin America, the expert Mattei detailed what to consume, here is the detail:
The latin american cuisine It is known to include beans, which are a good source of protein and fiber. Americans are most familiar with pinto and black beans.
But in Puerto Ricopink and red beans are more common, along with pigeon peas (which are also known as pole bean, bean or pea bean). Different varieties of beans have slightly different nutritional profiles. For example, some have more folate (vitamin B9), while others contain more iron.
“I am in favor of eating various legumes, as well as nuts, which provide healthy fats,” Mattei clarified. Various nuts, such as peanuts, cashews, and Brazil nuts, originate from South America.
Fish and seafood are popular in Mexico and other Latin American countries, especially near the coast. A popular preparation method is the Veracruz style: white fish fillets cooked in a mixture of tomato, onion, garlic, olives and capers.
The Harvard expert also recommended another specialty of animal origin, the chicken with poblano molewhich is a culinary cultural specialty of the city of Puebla.
It has a tasty sauce made with chocolate, chilies or peppers and other spices. Some restaurants prepare so-called Mexican or Latin food with gooey, processed cheese, but that is not part of the traditional dishes, Mattei warned.
Instead, use moderate amounts of queso blanco or queso fresco, a soft, crumbly white cheese similar to feta cheese, but with a milder, less salty flavor.
Whole or minimally processed grains or other starchy plants are some of the healthiest sources of carbohydrates. In Latin AmericaAs in many cultures around the world, white rice is a staple food.
White rice is often eaten with beans, which are rich in fiber. It is suggested to serve at least as much beans as white rice on the plate to obtain a healthier proportion.
You can also change white rice for brown rice or corn. The latter is usually ground into corn flour to make tortillas or tamales, it can provide added nutritional benefits.
Plantains (which are firmer and juicier fruits than bananas) are especially popular in Caribbean cuisine. One of Mattei’s favorite meals consists of green plantains fried in vegetable oil and mixed bean stew.
Tropical fruits such as mango, pineapple and papaya are found throughout Latin America and also in the United States. Also exist more exotic options, such as açaí, guava and passion fruitwhich can be tasty and nutritious options.
Latin diets include many vegetables, such as cabbage, carrots, tomatoes, and peppers. For variety, try jicama (a crunchy, mild-flavored root vegetable), chayote (similar to summer squash), or nopales.
Olive oil is available in Latin American countries. But you can also use other oils rich in unsaturated fats, such as soybean and canola, they are just as healthy, according to Mattei.
Fish such as grouper and snapper, and avocados, which are native to the region, are also rich in healthy unsaturated fats.
