You've probably heard of the Mediterranean diet. But what exactly does it entail? Why is this diet good for you and your kidney? You will learn about this and much more in this blog article.
What is the Mediterranean diet anyway?
The Mediterranean diet comes, as the name suggests, from the countries around the Mediterranean Sea. In these countries, a lot of cooking is done with olive oil, fish, fresh vegetables and fruits. The Mediterranean diet has gained great fame in the past mainly because of the general health of its population. In terms of the total population, most 100-year-olds live in the mountains of Sardinia - an island in the Mediterranean Sea. That is, something they seem to do particularly well. It is believed that a healthy diet and simple lifestyle are some of the reasons why these people remain healthy in old age.
However, the Mediterranean diet is not just for increasing your lifespan to a hundred years. It is also recommended by many medical societies for kidney disease - whether you have early stage kidney disease, are on dialysis or have had a kidney transplant. But it doesn't just have a positive effect on your kidney function. The Mediterranean diet also protects your blood vessels and cardiovascular system and helps you live a healthier life in general. Let's take a look at what the Mediterranean diet entails.
What does the Mediterranean diet look like?
The core of the Mediterranean diet is to cook as much as possible yourself. That way, you know best what's in your food and don't fall for hidden sugars and fats in ready-made and processed foods. But what's the best thing to use for cooking?
1. Reduced intake of meat
The Mediterranean diet mainly avoids red meat and sausage. If you still have a craving for meat, go for light meats such as chicken.
2. Fish
Fish is a super healthy source of protein and is a great alternative to meat products. As part of the Mediterranean diet, it is recommended to eat fish twice a week.
3. Vegetable fats
Vegetable fats are generally healthier than, for example, animal fats in meat and sausages. Vegetable fats have a positive effect on our fat metabolism. The Mediterranean diet uses mainly vegetable fats from vegetable oils (e.g. cold-pressed olive oil) and nuts. So you can use sunflower oil or olive oil rather than butter for frying. As a snack in between meals, a few unsalted nuts are perfect.
However, after a kidney transplant you should be careful with eating nuts. They may be contaminated by mold that you can't see.
4. Fresh produce
Many delicious fruits and vegetables grow in the Mediterranean region. Thus, they are a big part of the Mediterranean diet. If you want to live extra healthy, it's best to also look at which fruits and vegetables ripen in which season. This means that you should buy seasonally. In autumn and winter, for example, these are mainly cabbage varieties and citrus fruits such as oranges and tangerines. You can find many great seasonal calendars online that list fruits and vegetables by month.
5. Whole grain products
Whole grain products, as the name implies, use the "whole grains." That means the hull as well. Whole grain products not only make you feel fuller longer, they also raise your blood sugar less than white flour products, for example.
All carbohydrates, which include whole grain flour and white flour, consist of small sugar molecules. These are absorbed into the blood through the intestinal mucosa, where they can be measured as blood sugar levels. Too high blood sugar is bad for your blood vessels and kidneys.
That's why you should use more whole grain products as part of the Mediterranean diet. These include, for example: whole grain bread, rice, pasta, whole grain flour and oatmeal. Again, after a transplant, be sure to prepare whole grain products properly to keep the germ load as low as possible.
6. Less is more
If you cook for yourself, you can also decide how much salt goes into your food. Since table salt can increase your blood pressure, the motto here is: less is more. This is because too high blood pressure damages your blood vessels and kidneys. Instead of salt, use a few herbs or tasty spices to give your food more pep.
In general, you should consume a maximum of 5 - 6 g of table salt per day.
What are the benefits of the Mediterranean diet for your health?
Cooking for yourself, using whole grains, less meat...this may sound like a big change for some people at the beginning. So that you can start fully motivated, you get here again an overview of the benefits of the Mediterranean diet.
1. Cardiovascular system
Through the Mediterranean diet you can avoid high blood sugar levels and have a positive influence on your fat metabolism. This protects your blood vessels in particular. Too high blood sugar values and blood fats can lead to hardening of the vascular walls (=arteriosclerosis). If your blood can no longer flow as usual in your vessels, then your organs can no longer be sufficiently supplied with "food" and oxygen. Your brain, heart and kidneys are particularly sensitive to circulatory disorders.
Do you have risk factors for cardiovascular diseases (e.g. heart attack, stroke) such as high blood pressure or diabetes mellitus? Then your risk of having a heart attack or stroke, for example, is reduced by up to 30% by following the Mediterranean diet. A change is therefore worthwhile for your health!
2. Early stage kidney disease, dialysis or after kidney transplantation
The Mediterranean diet not only protects your blood vessels. By eating the Mediterranean diet, you are also implementing almost all the nutritional recommendations that apply to people with early stage kidney disease, who are on dialysis or who have had a kidney transplant. Researchers have even found that the Mediterranean diet can have a positive effect on the survival of your new kidney after kidney transplantation.
Here is an overview of the exact benefits for your kidney:
- If you have early stage kidney disease, the Mediterranean diet contains exactly the recommended amount of protein. That is 0.8 g per kilogram of body weight per day. For example, if you weigh 70 kg, that would be 0.8 g x 70 kg, or 56 g of protein per day. Protein comes mainly from vegetables, fish and white meat. However, during dialysis, protein is often lost from the body. Then you need more protein, between 1.2 g and 1.5 g per kilogram of body weight. So you can eat a little more vegetables, fish and white meat.
- The Mediterranean diet keeps your blood sugar in balance and has a positive effect on your fat metabolism. Normal blood sugar levels and blood lipids protect your kidneys and blood vessels.
- Due to the high amount of plant products, such as vegetables and vegetable oils, your body absorbs many vitamins and other healthy substances. These can even counteract inflammation in your body.
An important part of the Mediterranean diet is: cooking yourself and using fresh ingredients. By doing this, you can reduce the amount of table salt and phosphate you take in through your food. Less table salt can lower your blood pressure and thereby protect your kidneys. Less phosphate has a positive effect on your bones.
As you can see, there are quite a few benefits that come with the Mediterranean diet.
What do you need to watch out for with a Mediterranean diet and kidney disease?
What you need to watch out for with the Mediterranean diet is your potassium levels. This is especially important if you are on dialysis or have chronic end-stage renal disease. Potassium is found in your body in many different places and does a number of important jobs. Your kidneys make sure there is always just the right amount of potassium in your body. When you go to dialysis, they make sure that balance is maintained. Nevertheless, the main danger is that your potassium levels become too high. Too much potassium can have dangerous consequences - such as cardiac arrhythmias. Through your diet, you can keep your potassium levels under control even with kidney disease.
1. Potassium in fruits & vegetables
Most potassium comes from fruits and vegetables. Particularly if you are on dialysis, you should make sure to use vegetables and fruits that contain little potassium. For example: lettuce, cucumbers, zucchini, apples, pears, tangerines and strawberries. If you decide to follow a Mediterranean diet, you should also have your potassium levels checked regularly by your doctor. This applies whether you have early stage kidney disease, are on dialysis or have had a kidney transplant.
2. Low-bacteria diet after transplantation
If you have a transplanted kidney, there are a few additional things you should keep in mind. In order to prevent your body from rejecting your kidney after the transplant, your immune system must be slowed down. This is done with drugs called immunosuppressants. Of course, this also makes you more susceptible to diseases. One way to get infected is through bacteria and fungi on food. To give these pathogens no chance, you should not eat raw meat or fish. Always make sure your meat and fish are well cooked. Also, stay away from raw eggs and fresh, unpasteurized milk from the farmer. For more tips on eating a germ-free diet after transplant, check out other articles on the Mizu App.
One of the most important hygiene measures after kidney transplantation is regular hand washing, especially before cooking and eating as well. If you prepared meat or fish on a kitchen board, put it in the dishwasher and it's best to use a new one for your other foods. If a food item is expired, throw it away. Always wash vegetables and fruits thoroughly.
So, now you know quite a bit about the Mediterranean diet. Since the diet has such a big impact on your kidney function, it is best to consult a nutritionist and discuss everything with your medical team. The nutritionists are experts in the field of nutrition and can certainly give you even more tips on how to implement the diet that is best suited to you.
