The Mediterranean diet consists of fish, chicken, beans, nuts, seeds, fruits, and vegetables. Although this diet is held in high regard as an effective diet for weight loss and overall health, a recent study suggests that it can be particularly beneficial to lupus patients.
A recent study from the British Society of Rheumatology (2021) found that participants who adhered to a mediterranen diet had reduced disease activity than those who did not adhere to it.
Disease activity is generally described as reversible damage caused by the disease. Thus, the study also suggested that those who did not adhere to the diet suffered more lupus damage.
This study does not aim to argue that the Mediterranean diet can cure lupus, but it does provide a viable option for those looking to improve their condition.
Overall, those who follow the Mediterranean diet typically have better cardiovascular health, better weight management, and reduced lupus damage. These can all lead to a better quality of life for lupus patients.
The Mediterranean diet can be more sustainable than other popular diets (i.e. low carb, Keto, vegan, etc.) because the biggest food group it excludes is red meat.
Luckily, there are many alternatives to red meats like ground chicken or turkey, veggie patties, chicken breast, and other products. If you are interested in trying out the Mediterranean diet, remember to start slow and prepare.
Plan out a few meals per week beforehand and then make a grocery list. Also, don’t forget snacks! Below are some recipe ideas to start:
Hummus Toast: A quick and fresh breakfast, hummus toast is a good option if you want something simple. Either use store-bought hummus or make your own in the food processor.
This recipe is completely customizable but can be finished off with fresh or roasted veggies, cheese, and some seasonings on top.
Egg muffins: This recipe is full of protein from the eggs and ground turkey, if you choose to add some. Fully customizable, include anything you want in them.
This is especially helpful if you are cooking for a family or children! Kids can select what they want in their egg muffins to make it an interactive and healthy choice.
Try adding onions, roasted peppers, turkey sausage, and cheese. Then, mix it up from there!
Falafel sandwiches: Falafel is a traditional Middle Eastern food made of chickpeas and spices rolled into balls that are baked or fried.
You can learn how to make falafel from scratch and use warm pita bread to assemble your sandwiches.
Most falafel sandwiches also include tahini, fresh greens, cucumber, tomatoes, and pickles.
Salmon burgers: An alternative to beef burgers, salmon burgers provide the protein and flavor for a perfect burger.
You can buy salmon burgers from the store or learn how to make mouthwatering patties at home. To add a Mediterranean twist, top with tzatziki sauce, arugula, tomatoes, and onions.
Watermelon & Feta Salad: A refreshing and tasty dish for summer! Bring this salad to your next barbecue and impress everyone with your new Mediterranean diet.
Cut up watermelon and cucumbers into bite-sized pieces. Add mint and a dressing made up of honey, olive oil, and lemon juice. Finish off with crumbled feta.
Roasted potato and veggies: Another easy and customizable dish!
Preheat your oven to 425 degrees. Pick your favorite vegetables to roast – carrots, onion, tomato, broccoli, etc. – and lay them out on a sheet with your potatoes. Drizzle the potatoes and veggies with olive oil and top with your choice of seasonings.
You can try thyme, oregano, salt, and garlic. Roast the pan in the oven for about 25 to 30 or until veggies are browned.
This is a good list to start with, but there is an abundance of Mediterranean diet recipes on the Internet for you to discover! Try this way of eating for a week or two and take note of how you feel.
Are your symptoms less severe? Do you have more energy? If you see any improvement, then consider incorporating this way of eating in your life. As always, consult your doctor before making any drastic changes.
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