The Truth About the Mediterranean Diet

Is pasta good for you? How does olive oil affect the food it’s cooked in? Are legumes the secret to a healthy gut? After decades of research, we now have answers.

Olive oil playlist: https://youtube.com/playlist?list=PLv9GnIwtmHxA1ASwvqVKmfssqxD5BG0ON&si=v5DIVm2z3CqSMgGX
Bread playlist: https://youtube.com/playlist?list=PLv9GnIwtmHxCR5tWHPKD_9kxeK4qnLr5m&si=Wj0_uW3TDs6vcYCh
How to find good bread: https://youtu.be/XzH3uSsob2Q?si=_kJI_52B37sORb-F

00:00 The most researched diet on the planet
01:18 The six core principles
02:03 Extra virgin olive oil: the power of polyphenols
02:52 Light olive oil: good or evil?
04:10 Legumes: the secret to a healthy gut microbiome
05:14 Oily fish: omega 3 and brain health
05:54 Nuts & seeds: omega 6 and cholesterol
06:28 Is bread good for you?
07:00 Should you eat regular pasta?
07:40 My miracle meal: how to get started on the Mediterranean Diet

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When people ask me what my diet is I say three things whole Natural Foods mostly plants cook everything and extra virgin olive oil turns out that’s the Mediterranean diet in a nutshell the one diet that has Decades of data to back it up it’s not a fad cooked up by someone

Looking to make a buck but with Atkins you lose weight fast just use ketochow the magical meal replacement that makes keto easy I lost 6 in in 4 weeks the Mediterranean diet it’s a way of eating that’s evolved over centuries because it tastes great leaves you feeling good and

Happens to be healthy how healthy it’s linked to the world’s highest life expectancy it’s proven to lower blood pressure and cholesterol and reduce your risk for type 2 diabetes and that’s not even close to the complete list now I want to be clear we’re talking about

Diet here in terms of Lifestyle not a Get Slim Quick scheme the Mediterranean diet diet is a lifestyle change a way to eat to improve your quality of life for years to come and in this video we’re going to look at how if you want to know

My number one recommended dish then stay tuned to the end and if you have a favorite go-to meal that fits into the Mediterranean diet then drop a comment below okay lovely people the core principle of the Mediterranean diet is to eat whole unprocessed Foods foods that your grandparents would recognize

Here are the main categories extra virgin olive oil as your fat of choice legumes that’s beans peas chickpeas lentils fish that are rich in Omega fatty acids nuts and seeds fruits and vegetables of course and whole grains think whole grain bread and even pasta yes we’ll get to why regular pasta

Is a healthy Mediterranean staple so a lot of us have been led to believe that fat and carbs are the enemy multiple Studies have proven this to be false we have to get away from counting calories and instead focus on the quality of our calories let’s start with

Olive oil unlike butter or lard extrav virgin olive oil contains heart healthy monounsaturated fats and loads of antioxidants called polyphenols These polyphenols are responsible for olive oil’s flavor and Aroma and they also do amazing things in your body reduce inflammation improve the immune system boost brain power even guard against

Certain cancers so so many things I’ve got a whole playlist on olive oil how to choose it how to store it how to cook with it as well as my on location Deep dive into how olive oil is made in Spain links below but in terms of health I

Just want to highlight two quick things here first you always want to choose extra virgin because it’s the pure purest grade just straight up oil pressed right from the fruit the one you never ever want to choose is light olive oil this is the lowest grade and highly

Processed light has nothing to do with calories it just means the oil has been stripped of flavor color and Aroma using heat and chemicals basically they’ve stripped out all those amazing polyphenols so just in case there’s any doubt light olive oil is garbage second thing to note is that the stronger the

Flavor the higher it is in polyphenols I don’t know if you know this but extra virgin olive oil is not just one thing just like each bottle of wine is unique the same can be said for premium extra virgin olive oil you’ll find that video in my olive oil playlist too now here’s

Something I’m pretty sure you’ve never heard of cooking vegetables in extra virgin olive oil actually enhances their nutrition what I mean is that the Pol polyphenols in the oil actually help your body absorb more nutrients from the vegetables than if you had eaten those vegetables without the olive oil okay

Lovely people legumes remember that’s beans peas lentils chickpeas these are Big in the Mediterranean diet which is not just Italian and Greek food there are 22 countries spanning Europe Africa and the Middle East all bordering the Mediterranean Sea each with its own own distinct Cuisine so eating beans can

Mean hummus or Moroccan Hara soup or a Spanish fabada stew scientists are only beginning to unlock the full potential of beans but it’s clear that they are fundamental to a healthy gut microbiome beans contain a kind of fiber that our bodies can’t break down but which serve

As a primary energy source for one of the most important species of bacteria in our gut in fact beans are so important that I’m working on a whole video dedicated to all the ways they keep us healthy but in terms of the Mediterranean diet one more key thing to

Note is that beans are among the best sources for non-animal protein so protein chicken lamb sometimes goat all feature in modest amounts but the main animal protein of the Mediterranean diet is oily fish these are fish high in omega-3 fats which are essential to brain health they’ve been linked with

Improved concentration and are even being studied for how they might alleviate symptoms of ADHD I’m talking about mackerels sardines Anchovies and salmon one of the best things I ever did when my son was very little was introduced mackerel into his diet mackerel sandwiches are as normal to him

As peanut butter and jelly start them while they’re young guys okay nuts and seeds these are the incredible Omega 6 fats of the Mediterranean diet they help us regulate cholesterol and blood sugar and are found in walnuts peanuts almonds pistachios hemp seeds and sunflower seeds you can try adding these things to

Your oatmeal or granola the way we do it here in the Jolly house is that we make our own snack mix all our favorite nuts go into a jar along with raisins now fruits and vegetables we’ll take those two as no-brainers right right but we can’t forget to talk about the whole

Grain category anyone who knows this channel knows that I bake a lot of sourdough bread in some Diet circles bread is a dirty word but it all depends on what kind of bread you’re eating the wild yeast and bacteria of sourdough unlock the nutrition in whole wheat that

You simply can’t get from a loaf of processed bread I’ve got an entire video that demystifies bread labels and helps you decipher Between the Bread that’s actually good for your health and the junk that makes you you sick link below so what about pasta isn’t pasta a refined carbohydrate that you should

Avoid oh lovely people I come with Tidings of great joy studies show that pasta behaves like a complex carbohydrate I mean like a whole grain because of the way that pasta is made Pasta Production actually changes the molecular structure of the wheat turning it into slowly digestible starch which

Which is low on the glycemic index and doesn’t spike your blood sugar eat your pasta with lots of veggies and extra virgin olive oil and you’ve got a very healthy dinner indeed okay so where do you start with all this which dish should you try first to get you started

On your Mediterranean Journey well I have a recipe that I call my miracle meal it takes literally 10 minutes of prep and feeds the entire family for less than 10 bucks no joke it’s the healthiest one pot meal I make and it’s also one of my family’s favorites even

My eight-year-old devours it and you can click it right here when it goes live