Bringing a diet in the Mediterranean style is very favorable for pregnancy. If included 30 grams of nuts per day and extra virgin olive oil These benefits are achieved: A 35% reduction in the risk of developing gestational diabetes And an average of 1.25 kilos less weight gain In pregnancy.
It is the first investigation that states The Mediterranean diet can benefit pregnant women High metabolic riskat the Reduce gestational diabetesnext to Help to control the weight.
In the diet of pregnant women it is recommended to include these foods in their menus:
- High consumption of walnuts (30 grams per day)
- Olive oil Extra Virgin (with abundance)
- Fruitvegetables and legumes daily
- Cereal
- Consumption of fish moderate to high
- Meat from Birdsin moderation
- Dairytake them carefully
A study led by researchers from the clinic idibaps in collaboration with Ciber and made with the support of the “La Caixa” foundation, shows that that The pregnant women who follow the Mediterranean diet have a reduction of between 25 and 28% at anxiety levels and have better good and sleep quality and a healthy life.
Previous studies in Niet -Pregnant had related the Mediterranean diet with an improvement in well -being. This is the first study in pregnant women to evaluate and demonstrate. Anxiety disorders and stress are increasingly common in pregnant women And it is estimated that 1 in 5 future mothers can suffer them.
Various studies indicate that the Mediterranean diet, which promotes the intake of plant food that are rich in antioxidants, such as fruits, vegetables, extra virgin olive oil and integral grains, is associated with better pit berries and mental health.
Mediterranean Diet + Mindfulness
“The Impact Study, developed from 2016 to 2022 with the support of the” La Caixa “foundation has already shown that Mediterranean diet or mindfulness during pregnancy reduces to a third party to get a baby with a low weight. However, The influence of the Mediterranean diet on stress, fear, mental state, the quality of life and the dream of women during pregnancy was not yet known“, Explains Fatima Crispi, researcher at BCNATAL and the Idibaps Group Fetal and Perinatal Medicine, both led by Eduard Gratacós, head of the Ciber Group.
Crispi Leaders Influence In which 1,221 pregnant women with a high risk participated, randomly distributed in groups other than 19-23 weeks of pregnancy.
A group followed an intervention for the promotion of Mediterranean diet By personalized visits with nutritionists. The researchers encouraged future mothers to increase the intake of whole grains (5 rations per day), dairy vegetables and products (3 portions per day), fresh fruit (2 portions per day), legumes, nuts, fish, fish and white meat (3 portions per week), as well as the use of olive oil for cooking and aliñar.
The Mediterranean diet reduces elasture and stress of mothers
Another group received usual attention during pregnancy, according to established institutional protocols, but without a special intervention.
According to the data published in the magazine NutrientsThe intervention based on The Mediterranean diet reduced between 25 and 28% fear and mother stress, in addition to improving the typing and the quality of the sleep of pregnant womenwith regard to the subgroup that has not received an intervention.
The researchers came to this conclusion after analyzing the stress questionnaires filled in by the participants themselves and measuring the levels of stress -related metabolites, such as cortisol and cortisone, in urine monsters.
“Some previous studies, such as The Predimed had related the Mediterranean diet with an improvement of PUT certificates and a reduction in stress levelsBut they were studies in not -pregnant, “Crispi adds. This is the first test for pregnant women who evaluates and demonstrates. The study also concludes that the beneficial effects appear after a short time from the start of the intervention.
Mediterranean diet ‘adapted’ to pregnant women
«Taking into account the The growing importance of the role of mental health during pregnancyThese results can be the Promotion of the Mediterranean diet adapted to pregnant women As a powerful strategy for public health, “says Crovetto.
However, the authors point out that the work results in some restrictions. “A large part of the participants was white ethnicity, with a medium socio -economic level,” says Crovetto. “The finding may therefore not be extrapolated to other populations with different characteristics. We will have to conduct new studies with a larger population diversity, which also evaluates The mechanisms responsible for the effects of the observed Mediterranean dietS “.