Italian cuisine is known as one of the healthiest diets in the world. It focuses on simple, natural ingredients and the benefits of this Mediterranean diet can include weight loss, improved sugar levels, and a healthy mind. The best way to start is to stock up on the basic ingredients that are commonly used in your various dishes.
Olive oil is common to stock up. By replacing butter with olive oil, you will be replacing bad cholesterol with good cholesterol. It is high in monounsaturated fat and is the best cooking oil to use. Extra virgin olive oil is rich in polyphenols, antioxidants that have been linked to good heart health. Use olive oil to dress your salads with a little lemon or to sauté fresh vegetables.
Tomatoes are an essential ingredient for any Italian cuisine. They are used in a fresh salad or in an Italian red sauce and are packed with vitamin C and lycopene, another antioxidant that protects the heart and is also known to prevent some cancers. Additional nutritional ingredients in a tomato include vitamin A, potassium, and folate.
Garlic adds flavor to any Italian dish and is good whether fresh, dried, or powdered. It is a well-known natural health remedy used to treat certain ailments and can strengthen the immune system, as well as fight infection and lower cholesterol. Garlic can also prevent the growth of the candida fungus.
Seafood is low in fat and cholesterol and rich in protein, vitamins, minerals and omega 3 fatty acids. Fish is known to eliminate some problems associated with memory loss, cardiovascular functions, colon cancer, strokes and premenstrual syndrome. Omega 3s are healthy fats that are important for optimal immune function. They increase metabolism and help in the production of hormones.
Whole grains are the main ingredients in Mediterranean cuisine and are known to lower cholesterol, prevent constipation, and reduce the risk of many chronic diseases. The risk of type 2 diabetes, stroke, and heart disease is reduced by eating whole foods, and it also helps with weight control.
Beans are a huge part of Italian cuisine and are an inexpensive source of protein that can be very versatile. They are often substituted for meat and can be used in salads, soups, stews, pasta, side dishes, and sauces, to name a few. They are known to prevent health problems like heart disease, diabetes, and cancer. They contain protein, fiber, and almost no fat and are good for filling up as they contain almost no fat.
Dark leafy greens. Italians love their dark leafy greens which contain magnesium, calcium, potassium, manganese, and betaine. The vitamin K found in vegetables helps prevent blood clots and age-related problems, and not getting enough can lead to heart disease, brittle bones, and calcification of the arteries and kidneys. The best way to eat green leafy vegetables is in a salad or sautéed in olive oil with garlic.
Walnuts. Nut trees are almost as popular as olive trees in Italy and offer several health benefits. They are loaded with protein, fiber and essential fats and are good in salads, as an appetizer on their own or use pine nuts, hazelnuts or almonds to make a good pesto sauce.
Red wine. No Italian meal is complete without a glass of wine. Red wine is better for health, and a glass of red with food can be good for cholesterol, blood sugar, and help with digestion.
As they would say in Italy “Buon Appetito!”.