The Mediterranean Diet: Does it Actually Work?

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.
My Miracle Meal: • My miracle meal
Eat More of This in 2024: • Eat More of This in 2024
Olive oil playlist: • Olive Oil
Bread playlist: • Sourdough Bread
How to find good bread: • How to avoid getting d...
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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[@TrueFoodTV]

The Med diet doesn’t mean you only have to eat foods found in the Med region. You can eat any food that fits into those categories that characterize the diet. For example, there’s no salmon in the Med, but its nutrition profile as an oily fish makes it a good choice. Same with, say, Indian dahl. Get it? 🙌

[@harvestseason]

What would be alternatives to olive oil?

[@WhisperedDelightsASMR]

Thank you so much for this video. 🙏🏼

[@krispykruzer]

@@harvestseason talking strictly from a moral and ethic POV, it’s immoral to replace EVOO with anything else

[@jaywtube]

I joined the olive oil club based on your video. I love your content. And if I’m being honest, you have a knack for keeping my attention. So strange you posted this today. I just decided to switch back to Mediterranean eating after allowing low carb to wreck havoc on my system. What a great reinforcer. Thanks!

[@TrueFoodTV]

Thank you so much for the kind words!

[@klmjtr]

Oh wow! Can’t wait for the bean video! 😎

[@dwaynekoblitz6032]

As always. So fantastic. Things I've never given thought to. So spectacular. Thank you, Nicole! You are an angel among humanity.

[@TrueFoodTV]

You are a prince among men. Thank you, Dwayne!

[@janetkemper9177]

Loved this video. I’m looking forward to the bean video. We eat a lot of beans….. and I get a quarterly bean club box delivered. I also need to pay more attention to the olive oil that I buy. Thanks for a great video.

[@TrueFoodTV]

You're so welcome! I'd love to hear your favorite bean recipes!

[@janetkemper9177]

@@TrueFoodTV Mostly I make a big pot of beans on the weekend. Then we will eat beans and rice or I'll make soup with them, or use some of the beans and make a quesadilla. Lately, we make a bean mash and use as a dip for veggies. So many things to add beans to.

[@DouglasJWalker]

What a gift this video is to us. Thank you

[@TrueFoodTV]

You're so welcome!!

[@ahoorakia]

hi my dear Alyssia Milano's twin sister,glad to see you back😁

[@TrueFoodTV]

Hello!

[@thinktoomuchb4028]

Thanks so much for the info! Question: Isn't the glycemic index of regular pasta lower when it's left over.. after refrigeration?

[@TrueFoodTV]

You're talking about resistant starch which, yes, increases after cooling and then reheating. But it's the production of the pasta (the way it's cooked and dried) that already creates resistant starch before you cool/reheat. Here's some info if you're interested: www.ncbi.nlm.nih.gov/pmc/articles/PMC10217719/

[@klmjtr]

Can’t wait for your healthiest recipe video! Will it be soon?

[@TrueFoodTV]

YES! in just a few days!

[@jhossain1981]

Your too underrated you deserve more

[@michaelsylvester7272]

I sure support the Mediterranean with rich foods Thank you for sharing looking forward to seeing more.

[@TrueFoodTV]

More to come, Michael! Thanks for watching!

[@michaelsylvester7272]

@@TrueFoodTV looking forward to seeing more for sure.

[@ConstantChaos1]

A kinda elevated depression meal of mine is protein pasta with some of the oil and a few sardines from a tin with the flavour profile of your choice, if youre feeling up to it you can add some pre-chopped tomato to the mix when you stir the oil through, if youre tossing it in a pan (as if suggest) toss the tomatoes in before you drain the pasta with a little oil and salt, pepper, and maybe red pepper, a little mustard helps emulsify your pasta water and brings a little acid and a lot of health benefits if i recall correctly Its very cheap, is filling, and is incredibly easy Obviously you can improve it however you want but this dish works with just the pasta and a tin of sardines

[@TrueFoodTV]

A wonderful recipe! Thanks for sharing it!

[@sarahh.166]

So informative, thank you! I cannot wait for your recipe ♥️

[@wrightflyerb5]

Hi, I would be interested in a show explaining more about your assertions that pasta is good for you. What happens in the making of it that causes it not to spike blood sugar? Is it any off-the-shelf pasta, or should we look for certain types of pasta? Is wheat pasta not still loaded with gluten? What about the argument that most wheat these days is highly GMO and much less nutritious than older varieties? Thanks, and we love your show!

[@davetaddeo]

when i started making bread many years ago, i was trying to make the bread they're talking about in "give us this day our daily bread". that bread gives you the energy and nutrition to help you get through your day. it's rare to find that bread outside of your own baking.

[@roo_13]

Great video, definitely will make these changes. When it comes to fish I’m worried about mercury levels and micro plastics (yes I know micro-plastics are in everything but it is a concern of mine 😢).

[@TrueFoodTV]

That's why the small oily fish are the best -- they're at the bottom of the food change, so mercury levels are not of concern like in, say, tuna.

[@davideverett5214]

Charred zucchini and galic with blue cheese over pasta!

[@codewizstw]

I've never heard of mackerel sandwiches, although I loved the flavor when I discovered it as sushi, please make a video! I'm also interested in how you evaluate or reduce mercury risk in mackerel. Thanks!

[@TrueFoodTV]

I used canned mackerel -- use a fork to flake/break apart and either mix in a little mayo as you would a conventional tuna sandwich or some balsamic vinegar and olive oil. There are many kinds of mackerel, but the smaller varieties (Atlantic on down) are plankton eaters, and their relatively short lifespan means their mercury levels are low.

[@krisbrown9064]

My Doctor told me to go on this diet. It got all the good LDL Cholesterol's. He put me on a oil supliment that i can only get at the pharmacy so far. I need to do this on top of that. Thank you for the videos Ms. Jolly

[@julslatt6294]

*HDL Xtra Virgin 🫒oil “first, cold press”staple in Mediterranean diet, high in polyphenols, mono saturated fats (10mg to 11mg) on label, preferably in dark glass bottle, a heart healthy oil. ❤️‍🩹

[@NiX_aKi]

Spaghetti with some sardines-in-oil is delicious! Throw in some pine nuts or cheek peas, basil, sun-dried tomatoes, UGH 🤤🤤

[@TrueFoodTV]

Yessss... delicious!

[@nataa5133]

Great video love it 😍 may I ask you Nicole besides extra virgin olive oil what other oils are considered healthy to cook with or add to salads such as avocado oil or sunflower oils etc ? Can’t wait to find out what family meal you speak of 🤔 I’m guessing it includes legumes or beans 😉

[@allisonsummers8624]

I don’t know why you people pay membership fees to this channel just to get your comments ignored by the host! Check it out yourself. I’ve noticed that and it’s a red flag for wanting to support them.

[@TrueFoodTV]

I almost exclusively use extra virgin olive oil, but avocado oil is also healthful. I think you're on the right track with legumes.... ;)

[@TrueFoodTV]

@allisonsummers8624 Our sweet, wonderful TFTV members help keep the lights on over here! Since I have a family and a business to run, I can't always jump on comments within less than 24 hours, but I NEVER ignore my members.

[@allisonsummers8624]

NEVER? You’re delusional. Look at the stats for @nataa5133! 41 comments and you only acknowledged 8! You ignored her over 80% of the time! Anyone can see this for themselves if they click on the member. You didn’t know that your lies would be exposed, did you? Take their money but you should really stop lying. It’s bad for your health.

[@bluewave7120]

In a warm climate do you have to refrigerate the olive oil after opening the bottle ?

[@wartster7445]

I subscribed a couple yrs ago watching every episode. It seems like many months have passed without seeing u. Is everything ok or am I not receiving notifications?

[@TrueFoodTV]

I think you're not receiving notifications! Check out the shorts tab and the video tab, see if you've miss anything.

[@KK-WNY]

Do you have a link to the scientific research about the pasta? I love pasta, but don't eat much of it. I'd love to be able to change that.

[@TrueFoodTV]

Here's a good place to start: www.ncbi.nlm.nih.gov/pmc/articles/PMC10217719/

[@krispykruzer]

My take on this is, moderation, eat anything you like, but always in moderation and balance it out exercise and avoid a sedentary lifestyle which is also what the Mediterranean lifestyle about

[@DannerPlace]

Very much looking forward to the bean video. Your content is superb.

[@TrueFoodTV]

Thank you so much! Out this week!

[@chtahirmahmood7280]

Which brand of extra virgin olive oil is best to buy in Pakistani grocery store?

[@VideoRamin]

I only use Light Olive Oil for shaving! ;)

[@TrueFoodTV]

Ha! My husband uses olive oil for shaving too!

[@evanhadkins5532]

All true. And academia tends to be conservative - there may be lots of other diets just as good - but they just haven't been researched. Other places with similar life expectancy eat differently. And if people eating the standard western diet changed to the mediterranean diet we'd have lots of healthier and happier old people, and smaller health expenditure by our governments.

[@TrueFoodTV]

So true. Interestingly, what we call the "Mediterranean diet" is really just a set of principles that often fit other traditional diet models. For instance, in Japan where they eat lots of vegetables and complex carbs, tofu (beans!), fish, etc. -- basically the so-called Med diet but with foods native to their traditional cuisine.

[@Noone-rt6pw]

If you want the best beans, look up New Orleans Red Beans, which any bean as Navy beans can be cooked the same. Cook til soft and a bean gravy results. Tabasco sauce, corn bread over rice, Yes!

[@TrueFoodTV]

sounds great!!

[@greenkitty6482]

I understand the goodness of beans but they are usually associated with producing extra gas How do we lessen that effect?

[@TrueFoodTV]

I will absolutely cover this in my upcoming bean video! Stay tuned!

[@GeorgeWilsonJr]

How healthy is this approach with cancer patients??? Especially with starches etc????

[@klmjtr]

👍😃🙌🏼

[@dollyperry3020]

I LOVE chicken shwarma

[@dirkstarbuck6126]

You listed all of the fish I hate. lol. Can anyone give me some recommendations that tastes less fishy? lol! I know but I’m a 70s kid who grew up on McDonalds and TV dinners and lots of stews and casseroles.

[@l...]

It’s about processing from the beginning in earth to stomach

[@SoNewOrleans1]

Its not a diet, it’s a healthy way of eating

[@okxbaga5657]

I love your content, but as someone that lives & eats a Mediterranean diet, we NEVER EVER, fry our food in olive oil. A "true" person or the elders from the region know not to fry. We use it cold or lukewarm. But NEVER EVER FRY IT 😊

[@-htl-]

Like you health thinking a lot. One point of attention. Omega 6 fatty acids are inflamatory and should be consumed as much as possible in balance with the opposite omega 3's which you need more, for example at least 70% of your brain is made out of omega 3, and the bad oxydated ldl (the not oxydated is healthy) cholestrol comes mosly from oxydated omega 6. So you should limit them, only eat fresh including olive oil to consume within a month max 2 of opening the bottle and keep out of sunlight and max on room temprature. Except one all nuts have physic acids witch depletes you from minarales so if you like to eat thel a lot, daily, you need to soak them 24h with a bit of salt. Then peanuts ar legumes not nuts and they do feed candida so limit these as well. The only nut without physic acids is the pistachio, loved in Italy. The no brainer fruit is a brainer. Fruit still contains the worst sugar there is, fructose. We can eat a number of the bright colored fruits and our liver can break the fructose molucules down, like in fermented alcohol even worse for the liver, however it does need the pancreas needs to make insuline for it to first store it in fat, about 35% of all fruit sugar that comes into the blood circulation. There were no plains, cooler truck, refrigurators, until a 100 yearsago so our fruit consumptions was limited to the seasons. Now eating every day all year round and as sweet snacks pushing insuline is killing us just as much as all the high processed carbs. It is best to eat fruit at the end of a meal, not every day and limit the very sweet fruits and the more fiber the better.

[@dwaynekoblitz6032]

Y'all like my shiny badge? You can also get one.

[@deejewell4831]

But extra virgin olive oil has a really pungent taste...not my favorite.😢

[@timshel011]

I could live on Mackerel. The rest of the stuff meh...

[@TrueFoodTV]

Big fan of mackerel here too!

[@TMcB23]

Mackerel is the only thing on the list I can’t eat - my gut cant stand it and I’m not sure why… that being said, I’ve only ever had it from a tin and not fresh. Does anyone happen to know if that makes a difference?

[@dwaynekoblitz6032]

Okay. Hold on. Why haven't I already seen this??!! 💩

[@TrueFoodTV]

KZbin sucks. They're algorithm is so messed up now.

[@tinulson6799]

Common sense eating 🎉

[@TrueFoodTV]

Truly!

[@tufonkin2707]

Many people are suffering from food allergies, including gluten and histamine intolerances. Your recommendations are dangerous for those people (bread, fish, beans, nuts, etc.). Not making a disclaimer to consult with the dietitian right at the beginning of the video is highly irresponsible. Not making a disclaimer at all is dangerous. Shame on you!

[@TrueFoodTV]

If you suffer from allergies, you are already on top of this stuff.

[@Chef-Bret]

Nowhere in the video does Nicole say that you have to eat the foods that she is speaking of. The "food police" ae not going to show up to anyone's home. If an individual has a food allergy, they would obviously not choose to eat said food. Shame on you for assuming that people with allergies are stupid enough to eat something because someone on the internet talked about it. If you really think that people need a disclaimer telling them to do their own research before they put something in their mouth, perhaps Darwin was right after all.

[@DannerPlace]

Oh please!

[@mvadu]

If you know you have allergies and follow any food advice whether that's an youtube video or somewhere else it's on you.. Her advice for for all rest of the population who wants to live healthy lifestyle.