More cheese makes the Mediterranean diet healthier

You know the greatest thing about the Mediterranean diet?

Cheese.

The Mediterranean diet is one healthy diet where you don’t have to give up cheese.

Some diets make you ditch dairy altogether, while others make you cut fat. Either way, cheese is out of the picture.

Now, in the spirit of full transparency, I must mention that traditional Mediterranean diet guidelines recommend that you limit dairy. You can eat it. But not much of it. That means you only get to satisfy your cheese cravings occasionally.

But if you’re a cheese lover like me, don’t worry… a newer version of the Mediterranean diet is bringing dairy back in a big way. And the health benefits are just as good…

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The MedDairy diet improves heart health and more

A new study from the University of South Australia found that a dairy-enhanced Mediterranean diet is great for your health. It improves:

• Blood pressure
• Heart rate
• Cholesterol
• Mood
• Cognitive function

In fact, it improved these health measures better than a low-fat diet. Now, for many years, low-fat diets were the gold standard of heart-healthy eating. But here’s more evidence that a diet with more fat comes out on top.

But what about the traditional Mediterranean diet? How does the dairy-enhanced version compare to that?

Well, there haven’t been studies comparing a dairy-enhanced Mediterranean diet and a traditional Mediterranean diet yet. But there’s one problem with the traditional Mediterranean diet that adding a bit of dairy solves…

Calcium.

The traditional Mediterranean diet doesn’t always meet calcium intake requirements for people of all ages. Enhancing the diet with extra dairy, however, solves that problem.

Basically, this study proves that adding several servings of dairy per day to your Mediterranean diet is a healthy choice. And it makes the diet a lot tastier too, because, like I mentioned earlier… cheese. What more do I have to say?

“When it comes down to it, people want to be able to enjoy a colorful, tasty and nutritious diet. And if you’re one of the thousands of people seeking to improve your cardiovascular and cognitive health — look no further than the MedDairy diet,” said study researcher and University of South Australia Ph.D. candidate Alexandra Wade.

The healthy way to do MedDairy

So, how much dairy can you really get away with in your MedDairy diet?

In this study, people ate three to four servings of dairy per day. That means you can eat a serving of dairy with every meal if you want… and then some. That’s more than double the amount you’re allowed to eat in a traditional Mediterranean diet — plenty of opportunities to get your fill of gouda, gruyere, and gorgonzola.

So, eat up and enjoy! But remember, when it comes to dairy, quality is key. Always choose organic or grass-fed, so you don’t get a dose of antibiotics and growth hormones with every serving.

In case you’re not familiar with the Mediterranean diet, here are the other foods you can eat:

• Extra virgin olive oil
• Fruits
• Vegetables
• Nuts
• Seeds
• Legumes
• Wholegrain breads, pastas, and cereals
• Fish
• Red wine (in moderation)
• Minimal amounts of red meat, sweets, and processed foods

Sources:

1. Yes, please to yogurt and cheese: The new improved Mediterranean diet — MedicalXpress
2. A Mediterranean diet supplemented with dairy foods improves markers of cardiovascular risk: results from the MedDairy randomized controlled trial — American Journal of Clinical Nutrition
3. Dietary Calcium Intake and Adherence to the Mediterranean Diet in Spanish Children: The ANIVA Study — International Journal of Environmental Research and Public Health