This Diet Is Believed To Be The Healthiest In The World
According to the US News & World Report, the Mediterranean diet was ranked No.1 on its 40 Best Diets for 2023, citing some health benefits such as weight loss, cancer prevention, heart health and diabetes prevention and control. (Image: AI-Generated)
The Mediterranean diet is a style of eating that is commonly followed in around 21 countries that border the Mediterranean Sea like Italy, France, Spain and Greece. It is also considered the most popular plan among dieticians because of the health benefits it offers. (Image: Pexels)
It is mainly a calorie-restricted diet that focuses on plant food, vegetables, fruits, nuts, seeds, whole grains, legumes, red meat, fish and eggs, mixed with olive oil and a moderate amount of dairy foods like yoghurt. On the other hand, the Mediterranean pattern focuses on avoiding processed foods that are high in sugar, refined carbohydrates and unhealthy fats including cookies, cakes, white bread and rice. (Image: Pexels)
Improves heart health: Following a Mediterranean diet supplemented with mixed nuts and olive oil lead to significant improvements in cholesterol and blood pressure levels, both of which are high-risk factors for heart diseases. It also reduces the prevalence of metabolic syndromes (a condition that may cause a heart stroke). (Image: AI-Generated)
Protects against diabetes: According to the reports, the Mediterranean diet could protect against type 2 diabetes, as one avoids eating processed food that is high in sugar and unhealthy fatty foods like white bread, cakes and cookies. Following this diet helps in lowering blood sugar levels, and also improves the body's ability to use insulin. (File Photo)
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News18
a day ago
- News18
This Diet Is Believed To Be The Healthiest In The World
1/8 According to the US News & World Report, the Mediterranean diet was ranked No.1 on its 40 Best Diets for 2023, citing some health benefits such as weight loss, cancer prevention, heart health and diabetes prevention and control. (Image: AI-Generated) The Mediterranean diet is a style of eating that is commonly followed in around 21 countries that border the Mediterranean Sea like Italy, France, Spain and Greece. It is also considered the most popular plan among dieticians because of the health benefits it offers. (Image: Pexels) It is mainly a calorie-restricted diet that focuses on plant food, vegetables, fruits, nuts, seeds, whole grains, legumes, red meat, fish and eggs, mixed with olive oil and a moderate amount of dairy foods like yoghurt. On the other hand, the Mediterranean pattern focuses on avoiding processed foods that are high in sugar, refined carbohydrates and unhealthy fats including cookies, cakes, white bread and rice. (Image: Pexels) Improves heart health: Following a Mediterranean diet supplemented with mixed nuts and olive oil lead to significant improvements in cholesterol and blood pressure levels, both of which are high-risk factors for heart diseases. It also reduces the prevalence of metabolic syndromes (a condition that may cause a heart stroke). (Image: AI-Generated) Protects against diabetes: According to the reports, the Mediterranean diet could protect against type 2 diabetes, as one avoids eating processed food that is high in sugar and unhealthy fatty foods like white bread, cakes and cookies. Following this diet helps in lowering blood sugar levels, and also improves the body's ability to use insulin. (File Photo) 8/8
Indian Express
2 days ago
- Indian Express
Whole wheat burgers, millet pasta: How Delhi schools are serving up healthier menus
Priti Bali works her magic in the kitchen by asking one question: How can a meal be more interesting? 'Kids love flavour, texture, variety,' says the Delhi-based award-winning food entrepreneur who consults for six private schools in the city. 'If the food looks exciting and tastes good, they're not going to ask whether it has maida or not.' Bali's approach aligns well with the Central Board for Secondary Education's recent directive to display oil and sugar boards in schools. The boards are to be installed in shared common spaces with the aim to educate students as well as the teachers on the harmful effects of high ocnsumption of fat, oil, and sugar. But for Bali, it's not just about nutritional transparency. It's going a little further by changing habits subtly. 'You can't just tell children what not to eat. You have to show them there's something better.' From millet-based pizzas to homemade corn chips, her menu reads like a chef's answer to a nutritionist's wishlist. 'I make dal makhani without cream… I use butter and crushed cashews and almonds,' Bali says. Burgers come on millet buns, coleslaw is made with hung curd, and homemade Mediterranean dips like tzatziki — a Greek-style yoghurt dip known for its gut-friendly properties — replace anything processed, especially Mayonnaise. 'You have to keep it fun,' she says. During winters, she introduces jaggery-based drinks that help clear the lungs. 'Healthy food doesn't have to come with warnings,' she says. 'It should come with flavour.' Schools, meanwhile, have taken a leaf out of her book by revamping canteen menus and introducing food-related projects. At ITL Public School, Ritu Sharma, academic coordinator, accompanied a group of Class 12 students to Shimla earlier this year. The students were given full freedom; some had money, others had access to kettles in their hotel rooms. But not one reached for instant noodles, Sharma says. 'They stuck to the school's planned meals. Some even brought home-packed food. That was new.' The school also tracks daily cafeteria feedback, conducts interdisciplinary projects around food labels and health, and ensures every student undergoes medical checkups twice a year. 'Fruit breaks, peer educator programmes, and now the CBSE's sugar and oil boards have all helped build awareness,' says Sumana Goswami, coordinator of Class 9 and 10 classes at the school. 'We have seen thyroid and ovarian issues in senior classes. Children do become stressed and tired. Physical activities in the school make a huge difference,' Sharma says. For Shalini Choudhary, headmistress at Mamta Modern School in Vikaspuri, the shift was noticeable at home. 'My son came back from school and said, 'Mama, kal lunch mein pickle dena (Ma, don't add pickle to my lunch tomorrow)',' she recalls. 'He didn't even know what a pickle was… we don't eat it at home. He'd tasted it from a classmate's tiffin.' That one sentence said everything about how children absorb food culture through their peers, and how schools influence the food choices, Choudhary realised. At her school, sugar boards are now displayed in the secondary wing, and fruit and vegetable theme days are held to nudge children towards healthier choices. 'In primary classes, parents still control the food,' she says. 'But by middle school, peer influence and coaching schedules take over.' At DPS Mathura Road, a revamped menu now features rajma rice, whole wheat burgers, semolina pasta, and drinks like chaach and coconut water. 'We've cut down on oily dishes like puri chole to once a week,' says Kamna Arora, coordinator for Classes 3 to 5. 'And we reserve one day when children can have what they like, French fries, honey chilli potato. But the rest of the week is clean.' In pre-primary classes, 'Healthy Tiffin Weeks' are now frequent, with games, story sessions, and reward charts encouraging children to bring fruits, vegetables, and homemade snacks. At Sri Venkateshwar International School, the canteen doesn't sit in a corner of the school; it is brought to the students. Each day, a mobile food stall is set up outside a different classroom. Trisha, a Class 12 student, loves (millet-based) pasta day. Her friends, Avni and Tuhina, say that between coaching classes and long school days, planning healthy meals at home is a struggle. 'At least here, we know the food's strictly healthy,' Avni says. 'We use palm oil instead of refined, limit spice, and constantly update our menu based on feedback,' says Ushma Kapoor, foundational years in charge. 'It's not just about what's in the food, but about teaching children how to think about food.' Doctors agree that the food boards are a step in the right direction in educating students. 'It is not about eating less food,' says Dr Nitin Verma, Director of Paediatrics at Madhukar Rainbow Children's Hospital. 'It is about eating the right food.' He warns that the early introduction of sugar can raise the risk of Type 2 diabetes, and says screen-heavy routines have led to a dangerous combination of sedentary lifestyles and junk food addiction. The CBSE boards, he says, are a good start, but he emphasises that more is needed: 'Schools should offer real alternatives: avocado toast, sprouts, protein-rich meals. Don't ban. Replace.' At Orchids International School, Gurgaon, Principal Dr Chaitini Kumar says, 'Binge-eating is a concern… When I was in Mumbai, a grade 2 student had obesity issues. Her parents were frustrated that she only eats aloo puri… we gave her a lot of options, but she wouldn't eat… So that happens a lot.' At the same school, a Class 9 boy says, 'When I was in Class 5, I was addicted to sugary food. After some time, when I entered Class 7, I understood the harm it has on the body. That's when I decided to reduce it.' Schools are also trying to balance health goals with student preferences. At Amity International School, Saket, the canteen menu includes familiar favourites like rajma chawal, chhole chawal, chana kulcha, idli sambhar, and vegetarian fried rice with manchurian. Among students, the most popular dish is vegetable chowmein. While the noodles are made using maida, the school has added more vegetables to enhance their nutritional value. Principal Divya Bhatia says, 'Chips and aerated drinks are not served. We are also contemplating adding sprout chaat, wheat kathis and beetroot rolls.' The canteen is open to students from Class VI onwards, while students of Classes IV and V are allowed to purchase food on specific days. At DPS Mathura Road, Kamna Arora, coordinator for Classes 3 to 5, explains, 'There are two kinds of parents. Some are very health conscious and support these changes. But others insist on keeping items their child likes — like noodles.' To find a middle ground, the school includes items like fries or veg manchurian once a week, while focusing on healthier options the rest of the time. On a Friday morning in her office, Arora flips through a student's notebook from Class IV, where she's checking diagrams of human teeth. One page, written in neat handwriting, poses the question: 'What is a balanced diet?' She explains that the lesson connects the two on how poor eating habits, like excess sugar or lack of nutrients, can lead to tooth decay and other oral health issues. 'These lessons are embedded across subjects,' she says. 'It becomes more detailed in Class V and above, but the foundation is laid early. Every moment in school is an opportunity to reinforce it.'
Time of India
3 days ago
- Time of India
Coconut oil vs olive oil: Which is better for heart health?
Walk down any health food aisle in the grocery store and you'll find bottles of different varieties of oil side by side, each flaunting health claims that promise a longer, better life. But when it comes to heart health, which of these trendy oils truly delivers? With so many cooking oils lining supermarket shelves, it's easy to get confused, especially when popular picks like coconut oil and olive oil claim several health benefits. T he answer lies not in marketing slogans, but in what science says, comparing their fat content, antioxidants, and long-term effects on your cardiovascular system. So, based on science-backed information, which one is better for your health? Olive oil Olive oil, particularly extra virgin olive oil (EVOO), has long been hailed as a cardiovascular champion due to its high levels of monounsaturated fats, antioxidants, and anti-inflammatory compounds. According to researchers from UC Davis and the American Heart Association, its rich content of oleic acid and polyphenols supports cardiovascular health, regulates blood pressure, reduces inflammation, and lowers the risk of diseases like type 2 diabetes and Alzheimer's. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like TV providers are furious: this gadget gives you access to all channels Techno Mag Learn More Undo Let's delve a little deeper. Rooted in the Mediterranean diet, which is consistently linked with lower rates of heart disease, one of EVOO's key ingredients is oleic acid, a monounsaturated fat that has been shown to reduce LDL (bad) cholesterol without affecting HDL (good) cholesterol. According to the American Heart Association , researchers found that those who ate more than half a tablespoon of olive oil each day had a 15% lower risk of having any kind of cardiovascular disease and a 21% lower risk of coronary heart disease. Replacing one teaspoon of butter, margarine, mayonnaise, or dairy fat with the same amount of olive oil lowered the risk of cardiovascular disease by 5% and coronary heart disease by 7%. Moreover, EVOO is rich in polyphenols, natural antioxidants that help reduce inflammation, improve blood vessel function, and protect LDL cholesterol from oxidative damage (a major trigger for atherosclerosis). Compounds like oleocanthal (acts like a natural ibuprofen, blocking enzymes that fuel inflammation), found only in extra virgin varieties, have even been compared to ibuprofen in their ability to reduce inflammation. A landmark 2013 study published in the New England Journal of Medicine found that people who consumed a Mediterranean diet rich in olive oil had a significantly lower risk of heart attack, stroke, and death from cardiovascular causes. Another study reveals that higher olive oil consumption correlates with lower risks of heart disease, stroke, and overall mortality, which are the key benefits of Mediterranean-style diets. Coconut oil Coconut oil, on the other hand, has gained popularity thanks to its high content of medium-chain triglycerides (MCTs), which, as per studies , are believed to be more easily metabolized by the liver and used as a quick energy source. While that may sound promising, the issue lies in the type of fat that coconut oil is mostly made of: saturated fat. Now, the saturated fat in coconut oil is typically 80–90%, with much of it being lauric and myristic acid. These fats increase both HDL ('good') and LDL ('bad') cholesterol. However, rising LDL remains a key risk factor for heart disease. A 2020 meta-analysis found that coconut oil raised LDL cholesterol levels more than unsaturated fats and vegetable oils, without clear evidence of long-term cardiovascular benefit, with no evidence of anti-inflammatory or blood sugar benefits. On the other hand, randomized trials provide mixed results. One BMJ Open study showed coconut oil didn't significantly raise LDL compared to olive oil, and even boosted HDL. However, the long-term benefits of coconut oil remain unclear. The American Heart Association has strongly advised against the use of coconut oil as a heart-healthy alternative. So while coconut oil may be better than trans fats or butter in limited quantities, it doesn't hold up against oils like EVOO when it comes to protecting your heart. Why olive oil is a clear winner Cholesterol control: A key advantage of olive oil lies in its fatty acid profile. EVOO is rich in monounsaturated fats, which lower LDL cholesterol and raise HDL cholesterol, striking a protective balance for the heart. EVOO also contains plant sterols and phenols that may interfere with cholesterol absorption and protect against oxidative damage. On the contrary, as per research , coconut oil elevates LDL significantly, by about 10 mg/dL or more, when compared to non-tropical oils. Stability under heat: When it comes to cooking, EVOO isn't just heart-healthy, it's heat-stable. Its phenolic compounds prevent degradation at high temperatures, making it a safer choice for sautéing and roasting than commonly believed. Meanwhile, coconut oil scores well in stability tests, but lacks the antioxidant protection EVOO offers, making it a poor choice in comparison to olive oil. Inflammation and beyond: Chronic inflammation is one of the silent drivers of heart disease. Olive oil's antioxidants and oleocanthal reduce inflammatory markers, supporting cardiovascular and mental health over the long term. Coconut oil, on the other hand, does not provide these anti-inflammatory compounds and may worsen inflammation by raising LDL. Which one to use in the kitchen? In terms of smoke point and cooking stability, both oils have their place: EVOO has a moderate smoke point (~375°F) and is excellent for sautéing, roasting, and salad dressings. Its antioxidants actually make it quite stable for most home cooking methods. It is ideal for dressing, drizzling, or low-to-medium heat cooking. Additionally, as EVOO is rich in heart-supportive fats and antioxidants, it makes it one of the healthiest pantry staples. However, consuming too much olive oil, despite its health benefits, can lead to weight gain, digestive issues, and potentially exacerbate inflammation. Additionally, the high fat content can upset the digestive system, causing discomfort like diarrhea, bloating, and flatulence. Coconut Oil, with a higher smoke point (~450°F for refined versions), is better suited for high-heat cooking and baking. It also has a strong flavor, which can be a plus or a minus depending on your dish. However, consuming too much coconut oil, which is high in saturated fat, can lead to increased levels of LDL (bad) cholesterol, potentially raising the risk of heart disease and stroke. It's also high in calories, and excessive intake without dietary adjustments could contribute to weight gain. Coconut oil is great for adding flavor to tropical, Asian, or baking recipes. Choose virgin or unrefined versions for better benefits, and limit intake to occasional use to avoid excess saturated fat. The final verdict? To sum it up in one line: use coconut oil sparingly, olive oil liberally. If heart health is your priority (as it should be), extra virgin olive oil should be your #1 choice. With decades of evidence supporting its ability to lower cholesterol, reduce inflammation, and decrease the risk of cardiovascular disease, EVOO is not just a kitchen staple; it's a medical recommendation. Coconut oil, on the other hand, while flavorful and trendy, should be seen more as an occasional indulgence than a daily go-to. If you enjoy the taste, use it on special occasions or maybe on weekend cooking. However, turning it into your daily cooking oil might not be in the best interest of your health. This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet or using any product for health purposes.
