salmon and the mediterranean diet: a healthy and delicious way of eating
The Mediterranean diet is a healthy and delicious way of eating that has been around for generations. It has gained popularity in recent years as it has been named the healthiest diet for six years in a row (1). And for good reason! The Mediterranean diet is high in fiber and packed with healthy fats from things like olive oil and Atlantic salmon. Even better — the Mediterranean diet is more than a diet, it’s a lifestyle that promotes balance through natural movement, purpose, and community. In this blog post, we'll explore the basics of the Mediterranean diet and lifestyle, its many health benefits, and how you can follow it in your daily life.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating that is inspired by the traditional diets of countries that border the Mediterranean Sea, such as Greece, Italy, and Spain. It’s characterized by its emphasis on healthy fats, such as olive oil, nuts, seeds, and fatty fish like MOWI salmon. The diet emphasizes whole, unprocessed foods, with a focus on seafood and plant-based foods like fruits, vegetables, whole grains, legumes, and nuts. It includes moderate amounts of fish, poultry, and dairy products, and small amounts of red meat and sweets. Naturally, it promotes low consumption of saturated and trans fats.
Here are a few key foods to eat on a Mediterranean diet:
Extra virgin olive oil: High in mono and polyunsaturated fats, extra virgin olive oil (EVOO) can protect against heart disease. Its high omega-3 content has been shown to reduce blood pressure and prevent coronary artery disease by improving lipid panels. EVOO decreases total cholesterol, LDL cholesterol (lousy), and triglycerides while increasing HDL cholesterol (healthy) more than other oils (2). It’s great for roasting, sautéing, and finishing vegetables, meat, dips, and dressings.
Salmon: Atlantic salmon is a great source of omega-3 fatty acids and vitamin B-6, both of which are extremely beneficial for overall health. Omega-3s decrease insulin resistance by making the body more sensitive to insulin. This helps the body take up glucose in the blood, a huge benefit to those living with type 2 diabetes (T2DM) or pre-diabetes (3). Additionally, omega-3s reduce triglyceride levels, aiding in the prevention of heart disease. Vitamin B-6 is an essential nutrient, meaning it needs to be consumed through diet. It’s important for creating red blood cells and metabolizing proteins, fats, and carbohydrates. Salmon is a great option to increase your intake of both omega-3 fatty acids and vitamin B-6. It’s a perfect addition to sheet pan meals, salads, and grain bowls. Pre-portioned MOWI Atlantic salmon fillets are a simple and approachable option to add more healthy fat and high-quality protein to your diet.
Whole grains: Whole grains are higher in fiber, vitamins, and minerals. Their high-fiber content helps with satiety and blood sugar regulation. Farro, brown rice, bulgur, buckwheat, whole wheat bread, and oatmeal are all great options. Add whole grains to salads, bowls, soups, and stews. They’re also a great base for a warm porridge bowl. Top your grain with some milk, fresh fruit, nut butter, and seeds for a balanced and delicious breakfast.
Beans: Beans are a great source of plant-based protein and they’re incredibly high in fiber. Garbanzo beans, also known as chickpeas, contain most essential amino acids and 14.5 grams of protein per cup (4). They’re perfect for soups and salads. You can also blend them with extra virgin olive oil, lemon juice, tahini, and salt to make homemade hummus!
Leafy greens: Leafy greens are nutrient powerhouses. Small amounts of spinach can quickly surpass the recommended daily values of vitamin K (important for blood clotting) and vitamin A (important for vision). Kale is also a great source of vitamins K and A, as well as vitamin C (important for collagen formation and iron absorption). Spinach and kale, and many other leafy greens like chicory and arugula, are very common in the Mediterranean diet.
In addition to the specific foods included in the Mediterranean diet, it's also important to pay attention to cooking methods and portion sizes. Here are some tips to keep in mind:
Use olive oil as your primary cooking oil, and limit your use of butter and other saturated fats.
When it comes to fish, choose fatty fish like MOWI salmon for its heart-healthy omega-3 fatty acids.
Choose lean cuts of meat and poultry, and avoid processed meats like bacon and sausage.
Focus on whole grains like brown rice, quinoa, and whole-wheat bread instead of refined grains like white rice and white bread.
Enjoy plenty of fruits and vegetables in a variety of colors to get a wide range of nutrients.
Limit your intake of sweets and processed foods.
It's worth noting that the Mediterranean diet is not a strict set of rules, but rather a flexible and adaptable way of eating that can be customized to your individual needs and preferences. This is great because it makes the diet approachable and sustainable. Experiment with different recipes and ingredients to find what works best for you, and don't be afraid to make substitutions or modifications as needed.
What are the health benefits of the Mediterranean diet?
The Mediterranean diet has been associated with numerous health benefits, including:
Reduced risk of heart disease: The Mediterranean diet has been shown to reduce the risk of heart disease by lowering cholesterol levels, reducing inflammation, and improving blood sugar control. In the Lyon Diet Heart Study, those who implemented a Mediterranean diet saw a reduction in myocardial infarction and cardiovascular death by 50%-70% compared to the control group (5). This study ran for almost four years, and during that time 204 control subjects maintained their regular diets and 219 experimental subjects followed a Mediterranean-style diet low in saturated fats and high in fruits, vegetables, nuts, grains, and olive oil.
Improved brain function: The Mediterranean diet has also been linked to improved cognitive function and a reduced risk of cognitive decline in older adults. We know EPA and DHA promote brain health as they provide protection against inflammation in the brain, which means, they could be instrumental in reducing the chances of cognitive decline and neurodegenerative diseases like Alzheimer’s as we age (6). The Mediterranean diet, with its emphasis on seafood, is perfect for providing EPA and DHA. Try incorporating MOWI Atlantic salmon in your diet once or twice a week to ensure your getting enough healthy fats to protect your brain!
Lowered risk of cancer: Studies have shown that the Mediterranean diet may lower the risk of certain types of cancer, such as breast and colorectal cancer. EVOO acts as an antioxidant reducing the risk of genetic mutations and carcinogenesis, which promote cancer formation. Both olives and olive oil contain substantial amounts of other compounds deemed to be anticancer agents (e.g. squalene and terpenoids) as well as the peroxidation-resistant lipid oleic acid (7).
Weight loss and weight management: The Mediterranean diet is a healthy and sustainable way of eating that can lead to weight loss and help with weight management. In the DIRECT RCT study, researchers followed 300 moderately obese individuals, each assigned to either a low-fat, low-carb, or MedDiet plan, and after six years, those individuals following the MedDiet lost almost twice as much weight as those in the low-carb group and five times as much as those in the low-fat group (8). This overview looked at numerous studies and what researchers found, again and again, is that people who adhered to the Mediterranean diet didn’t put on excess weight, and in fact, most saw some weight loss.
Reduced risk of diabetes: The Mediterranean diet has been shown to improve insulin sensitivity and blood sugar control, reducing the risk of T2DM. In a recently published review of eight studies, researchers noted a 20% reduction in the onset of T2DM by those who followed the Mediterranean Diet (9). This is likely a result of the diet’s high-fiber content. Fiber is digested slowly by the body, helping with satiety and blood sugar regulation. The fiber content in the Mediterranean diet prevents major fluctuations in blood glucose levels, which ultimately lowers the risk of type two diabetes (10).
How to follow the Mediterranean diet?
If you're interested in trying the Mediterranean diet, here are some tips to get started:
Focus on whole, unprocessed foods: Aim to eat plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds.
Choose healthy fats: Use EVOO as your primary cooking oil, and include nuts, seeds, and avocado in your meals.
Focus on fish and poultry: Aim to eat MOWI salmon and poultry a few times per week, and choose lean cuts of meat.
Limit red meat and sweets: While the Mediterranean diet does include these foods in moderation, it's important to limit their consumption for optimal health.
In conclusion, the Mediterranean diet is a healthy and delicious way of eating that has been associated with numerous health benefits. By following the tips above, you can incorporate the principles of the Mediterranean diet into your daily life and enjoy the benefits of this nutritious way of eating.
This post was written by Registered Dietitian and Culinary Nutritionist Kelly Powers, MA, RDN. It was sponsored by MOWI in an effort to educate readers on the many health benefits of salmon.
Get more recipes and resources — join my substack newsletter!
Paying subscribers receive:
Exclusive recipe drop every Saturday morning
Once monthly one-week meal plan
Nutrition education and resources
Weekly Five Things post
Access to all past recipes on the website
Unpaid subscribers receive a recipe drop once monthly and my weekly Five Things post.
This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.