The Benefits Of A Mediterranean Diet


Set in lush gardens that open out onto the beach and clear blue Mediterranean waters, the Marbella Club provides an all-encompassing wellness experience that emphasises the benefits of the Mediterranean principles. We recently sat down with their nutritionist Paloma Ruiz to discuss the Mediterranean diet and its many benefits.


1. What is the Mediterranean diet?

The Mediterranean diet is not a diet, it is a lifelong habit. Essentially, following a Mediterranean diet means eating in the way that the people in the Mediterranean region traditionally ate. A traditional diet from the Mediterranean region includes a generous portion of fresh produce, whole grains, and legumes, red wine in moderation as well as some healthful fats and fish.


2. Why are Mediterranean diets so healthy?

The Mediterranean diet is a great way of avoiding and preventing many diseases. The Omega 3 content in a Mediterranean diet makes it perfect for fighting health problems such as insulin resistance, cardiovascular problems, digestion problems and diabetes. Omega 3 EFAs (Essential Fatty Acids) are crucial for the correct functioning of cell membranes, which are made up of 60 per cent fat. They help the membranes to be more fluid and flexible and this results in the receptors on the cells being more sensitive to body impulses.

Essential fats really can help you to lose weight because they boost your metabolism. The Omega 3 (olive oil, walnuts, avocados, flax seeds) help with fat burning because they direct blood sugar towards the glycogen stores to be burned as fuel instead of being stored as fat. They also increase fat and cholesterol metabolism, meaning that less is available to clog up your arteries.


3. What benefits can you expect from following a Mediterranean diet?

Having said the above, with a little effort and a positive mind-set you can achieve your aims in just a few months. To do this you will need to look closely at your diet and also your lifestyle in general. With some help from specific vitamins, minerals and herbs that can make the whole “lose-your-belly” process faster and easier, you can help to change your health and shape.


4. How does the Marbella Club integrate the principles of the Mediterranean diet into the food it serves?

We try and integrate the principles of the Mediterranean diet into the food we serve by doing the following:

  • Sourcing fresh food from the market
  • Always souring local produce: tuna from Cadiz, almonds from Andalusia, vegetables from Coín, bread from local bakeries, olive oil from our lands and wine from the Spanish countryside
  • Using herbs from our herb garden.

If this blog has got you interested in undertaking a wellness programme at the Marbella Club then call our wellness advisors at 02078433597 or enquire here.



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