Lent: The Ingredients of Fasting and Their Benefits
Olive oil, vegetables, legumes, seafood, nuts… When we break down the fasting diet into its core components, we discover that all of its basic ingredients provide multiple benefits for our health.The principles of fasting align closely with those of the traditional Mediterranean diet. It is a diet rich in vegetables, legumes, fruits, nuts, olives, bread, and seafood. Since it is plant-based, its health benefits are significant. Fasting meals are high in fiber, magnesium, folic acid, vitamin C, vitamin E, iron, and phytochemicals. Additionally, the foods included in this diet are low in saturated fats and cholesterol.
Legumes
Legumes are also a food group that is characteristic of both the Mediterranean diet and the diet during fasting. They are a good source of protein, fiber, B vitamins and minerals, including magnesium, phosphorus, selenium and potassium. Specifically, they contain 7 of the 8 B vitamins, except for vitamin B12, which is usually found in foods of animal origin. In addition, they are a rich source of phytochemicals, specifically isoflavonoids and anthocyanins. They are also low in fat and contain no cholesterol or saturated fatty acids. With the presence of all these substances, legumes are a food that not only has antioxidant activity, but also acts as a support for the immune system, has a protective cardiovascular effect and finally acts as a protector against various forms of cancer,
mainly the gastrointestinal system.
Research has shown that in people with type II diabetes, there was an improvement in both their lipid and glycemic profiles after a diet based on plant foods, including legumes. Due to their high content of potassium, magnesium and fiber, they have a positive effect on the control of arterial hypertension. During fasting, it is good to combine them with rice, to provide protein of high biological value.
Olive oil
Olive oil is used either raw in salads or in cooking fasting dishes. It is rich in monopolyunsaturated fatty acids, vitamin E, vitamin K, carotenoids and polyphenols, substances that give it its antioxidant and anti-inflammatory action. It has been found that extra virgin olive oil contains 36 phenolic elements. More specifically, studies have shown that the consumption of olive oil high in polyphenols results in a reduced risk of heart disease, as well as a reduced incidence of certain types of cancer, preventing the oxidation of LDL and neutralizing free radicals respectively. The European Food Safety Authority (EFSA) has validated the health claim, in which it states that extra virgin olive oil reduces the oxidation of LDL cholesterol if “at least 5 mg/day of hydroxytyrosol and its derivatives are consumed”.
Studies have shown that oleocanthal, a phenolic compound found in olive oil, has neuroprotective properties and reduces markers of inflammation implicated in Alzheimer's disease. Typically, large epidemiological studies examining the health benefits of olive oil do not distinguish between raw and cooked olive oil.
Vegetables
The vegetable group is the one that dominates the traditional Mediterranean diet and of course during the fasting period. Vegetables are consumed either raw, usually as a salad, or cooked. The preparation of complex fasting meals is based on olive oil and for this reason they are called "ladera".
In general, the salads we consume, since they usually contain other ingredients along with the vegetables, such as herbs, vinegar or lemon and of course olive oil, are dishes of high nutritional value with a high antioxidant activity. In addition to raw salads, vegetables are also consumed as boiled salads, such as boiled greens, which, together with the olive oil and lemon that accompany them, have a similar antioxidant activity to raw salads.
It is noted that herbs have a particularly high content of antioxidant and anti-inflammatory substances. They are usually consumed in small quantities, however, because their use is very frequent, whether in salads or in main meals, it seems that their contribution to the total intake of polyphenols is large.
"Ladera" is the main way to consume vegetables in Greece. By combining seasonal vegetables with olive oil, onion, garlic, tomato and various herbs, we have dishes of high nutritional value with many benefits for our health. Each of the ingredients of ladera is rich in fiber, vitamins, minerals and phytochemicals. Research has shown that olive oil acts in synergy with the vegetables and herbs contained in the dish, resulting in the vegetables absorbing significant amounts of the antioxidants of olive oil. However, in addition to their antioxidant effect, ladera have anti-inflammatory and anti-cancer effects and cardioprotective properties. They constitute a balanced meal with generally few calories.
Seafood
Seafood is divided into two categories: shellfish and molluscs. Shellfish include mussels, shrimp, lobster, scallops, and crabs. Molluscs include octopus, cuttlefish, and squid. In
traditional Greek cuisine, there are many ways to cook seafood, either on its own or combined with vegetables or pasta. Seafood is low in calories and rich in protein, with all the essential amino acids for growth and maintenance of life. In addition, it is rich in omega 3 fatty acids and low in saturated fats. It is a good source of vitamins, more specifically vitamins A, D, E and vitamin B12, which we have difficulty absorbing when we do not eat meat. This is of great importance, as studies have shown that reduced intake of vitamin B12 leads to high levels of homocysteine, a protein associated with an increased risk of heart disease. Seafood is also rich in minerals, such as iron, zinc, magnesium, calcium and iodine.
Shellfish, such as shrimp and crab, contain astraxanthin, a substance belonging to the carotenoids. Due to the presence of all the above substances, shellfish have many health benefits. There is evidence that they act protectively both in brain health and in the proper functioning of the heart and exhibit antioxidant activity. It should also be mentioned that, although they have a high cholesterol content, the concentration of blood cholesterol is not affected, since this is also increased by the consumption of saturated fats (e.g. meat).
It should be emphasized that, due to the high content of protein of high biological value, they should be consumed during the fasting period, since the intake of animal foods is not allowed. Caution is needed in case of any allergies.
Olives
Table olives are another food that is consumed during fasting days. Olives are also rich in monounsaturated fatty acids and vitamin E. Although they contain a small amount of protein, it is of high biological value, since it contains all the essential amino acids. They are also a very rich source of polyphenols. Olives mainly contain oleuropein and hydroxytyrosol, and hydroxytyrosol is actually contained in higher levels in olives compared to extra virgin olive oil.
Due to the above substances, the consumption of table olives contributes to the reduction of risk factors for cardiovascular diseases, as they also have antioxidant and anti-inflammatory effects. The only negative aspect of table olives is their high salt content, due to their processing, although olives with a low salt content are currently on the market.
Nuts
Nuts are another common food during fasting. Most nuts are rich in monounsaturated fatty acids, except for walnuts, which are rich in polyunsaturated fatty acids. They are also a good source of arginine protein, fiber, and many vitamins and minerals, including vitamin E, folate, magnesium, and calcium. Nuts are also a source of antioxidant phenols, with some of them having extremely high levels of proanthocyanidins. It is preferable to consume them with their skins and raw, since a large part of the substances they contain are found in it and can be destroyed by cooking. For all the above elements, nuts also have significant benefits in combating cardiovascular diseases, as well as diabetes.
Tahini
Tahini is another food that we consume during fasting. It is rich in polyunsaturated and monounsaturated fatty acids and does not contain cholesterol. It is also high in protein, but, like all plant foods, it is good to combine it with a legume or nut to provide protein of high biological value. It is a good source of B vitamins, mainly B1, B2, B3, B6, folic acid and vitamin E. It contains calcium, magnesium, phosphorus, iron, selenium and copper. It is a food with a low glycemic index, due to its high content of fiber. It also contains lignans, which are known for their antioxidant, antihypertensive and hypolipidemic effects.
Despite its high nutritional value, it should be consumed in moderation, because it has a high caloric value. We should prefer tahini without added sugar or chocolate, since these products reduce some of the benefits that tahini offers us. Finally, caution is needed for people with allergies (especially to sesame).
