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Mediterranean Diet Basics

The basics of the Mediterranean diet can be broken into 9 important areas of change for your health:

1. Vegetables - This one's pretty easy. It’s hard to eat too many vegetables...
2. Legumes - Making beans your choice for a starch...
3. Fruits and nuts - Fruit is the perfect snack...
4. Cereals - Whole grains are really good for you...
5. Fish - More fish, less meat...
6. Olive oil - This really means eating more monounsaturated fat...
7. Dairy products - The traditional Mediterranean diet doesn’t have dairy products as a major focus...
8. Meats - Less meat and lean meats...
9. Alcohol - There is good evidence that moderate use of alcohol is good for you...

Need more information? Read about the research!

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The Mediterranean Diet

No. 9 - Alcohol



WineThere is good evidence that moderate use of alcohol is good for you and this research supports that. Interestingly, the alcohol consumed by the Greek participants in this study was more often with meals.

About Alcohol

Alcohol in Recipes
Is Alcohol Good for You?
Choosing Wine
Cooking Wine
Cooking with Beer
Extracts vs. Oils
Extract, Vanilla
Sake
Sherry
Sherry, In Soup
Vodka in Cooking

Research Articles - Alcohol in The Mediterranean Diet

You can read more about the science of why alcohol with meals is still good for you in these articles:

To help prevent diabetes, take... wine? One of the interesting things about scientific research is that sometimes you start out to discover one thing and end up finding something else. Recently a group of scientists from the University of Minnesota set out to investigate whether a diet rich in flavonoids (an antioxidant found in fruits, vegetables, and beverages like tea or wine) might help reduce the risk of Type 2 diabetes.

Alcohol is good for your heart: Studies have noted that moderate alcohol use is associated with a lower risk of heart attack in those persons with known cardiovascular disease or in higher risk populations. Yet no studies are focused specifically on alcohol use and whether it is by itself a protecting factor.