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Olives and olive oil provide the principle sources of fat in a Mediterranean diet. (Fotolia.com / March 13, 2013) |
Fresh-cooked pasta tossed with olive oil, basil, garlic and tomatoes ... local fish grilled with lemon and capers ... fresh figs and pistachios for dessert ... a glass of red wine ... Sounds easy and delicious, right? This style of eating is the very foundation of the Mediterranean diet, the traditional diet in at least 16 countries surrounding the Mediterranean Sea, including Italy, Spain, Greece and Morocco.
The Mediterranean diet has been the subject of intensive research for more than 50 years, ever since Ancel Keys, Ph.D., a professor from the University of Minnesota, undertook his legendary, post-World War II Seven Countries Study, which examined the health outcomes of nearly 13,000 middle-aged men in the U.S., Japan, Italy, Greece, the Netherlands, Finland and what was then Yugoslavia (now broken up into seven countries, including Croatia and Serbia).
His research team found that men from the island of Crete experienced lower cardiovascular disease rates than their counterparts in other countries--a link they attributed to the men's postwar "poor" diet, which focused on fruits, vegetables, grains, beans and fish.
"The Mediterranean diet is a traditional diet that evolved over 5,000 years. It was developed by people who used local resources and prepared food from almost nothing. It was shaped by the regional environment, culture and religious habits. People always believed that the Mediterranean diet was good for you, but it hadn't been documented before. It is a way of living--it respects the environment and religions. The focus is on seasonal foods, traditional options and local products," reported Antonia Trichopoulou, M.D., Ph.D., a professor at the University of Athens and one of the leading Mediterranean diet researchers, at the International Mediterranean Diet Symposium in Pantelleria, Italy on September, 2012.
Since Keys' first observation decades ago, hundreds of studies have documented the array of health benefits linked with the Mediterranean diet, including increased life span, healthy weight; improved brain function, improved symptoms of rheumatoid arthritis, fertility and eye health; lower risks of certain cancers, heart disease, Alzheimer's disease and diabetes; and lower levels of blood pressure and LDL ("bad") cholesterol.
Kathy McManus, M.S., R.D., Director of the Nutrition Department at Brigham and Women's Hospital, Boston, Mass., highlighted some of the major clinical findings at the symposium.
"The Lyon Diet Heart Trial in 1998 showed that after three years on the Mediterranean diet subjects had a 56 percent lower risk of dying and 70 percent lower risk of myocardial infarction (heart attack). In the Gissi Prevenzione Trial in Italy, which involved more than 11,000 men and women, the diet was associated with a 50 percent reduced death rate. In the SUN study in Spain, results showed a 30 percent reduced risk associated with the Mediterranean diet. Now the diet is the medical standard for weight loss in diabetes," McManus reported.
A major factor behind the benefits of the diet appears to be a reduction in inflammation and oxidative stress--the root of many chronic diseases, such as heart disease and cancer. The diet is high in whole plant foods, which have an abundance of anti-inflammatory and antioxidant properties, and rich in healthy fats, such as the monounsaturated fats found in olive oil and nuts, and omega-3 fatty acids in fish.
The benefits of the Mediterranean diet aren't confined to the sunny region around the Mediterranean Sea. The positive effects of the diet have been documented by researchers in various populations around the world, from Sweden to the UK. But how can you adapt the Med diet in your locale? It's simple; just apply some of the Med diet characteristics to your own diet, such as powering up on whole grains, lentils, beans, nuts, seeds, olives, fruits and vegetables, and fish.
A MEDITERRANEAN SHOPPING LIST
1. Fish and shellfish: clams, crab, halibut, lobster, mussels, salmon, scallops, shrimp, sole, tilapia, trout, tuna
2. Fruits (fresh, dried, frozen, or canned without sugar): apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates
3. Vegetables (fresh, frozen, or canned without salt): artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn (sweet yellow), cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips
4. Grains: barley, brown rice, buckwheat, bulgur, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries; whole grain or stone-ground breads, rolls, tortillas, and pasta
5. Legumes, nuts, and seeds: almonds, black-eyed peas, cashews, chickpeas (garbanzo beans), hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts
6. Herbs and spices (fresh or dried): basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper (black or red), rosemary, saffron, sage, tarragon, thyme
7. Dairy products: low-fat yogurt, reduced-fat cheese
8. Oils: extra-virgin olive, grapeseed, and sesame
PORTRAIT OF THE MEDITERREANEAN DIET
The Mediterranean diet has been the subject of intensive research for more than 50 years, ever since Ancel Keys, Ph.D., a professor from the University of Minnesota, undertook his legendary, post-World War II Seven Countries Study, which examined the health outcomes of nearly 13,000 middle-aged men in the U.S., Japan, Italy, Greece, the Netherlands, Finland and what was then Yugoslavia (now broken up into seven countries, including Croatia and Serbia).
His research team found that men from the island of Crete experienced lower cardiovascular disease rates than their counterparts in other countries--a link they attributed to the men's postwar "poor" diet, which focused on fruits, vegetables, grains, beans and fish.
"The Mediterranean diet is a traditional diet that evolved over 5,000 years. It was developed by people who used local resources and prepared food from almost nothing. It was shaped by the regional environment, culture and religious habits. People always believed that the Mediterranean diet was good for you, but it hadn't been documented before. It is a way of living--it respects the environment and religions. The focus is on seasonal foods, traditional options and local products," reported Antonia Trichopoulou, M.D., Ph.D., a professor at the University of Athens and one of the leading Mediterranean diet researchers, at the International Mediterranean Diet Symposium in Pantelleria, Italy on September, 2012.
Since Keys' first observation decades ago, hundreds of studies have documented the array of health benefits linked with the Mediterranean diet, including increased life span, healthy weight; improved brain function, improved symptoms of rheumatoid arthritis, fertility and eye health; lower risks of certain cancers, heart disease, Alzheimer's disease and diabetes; and lower levels of blood pressure and LDL ("bad") cholesterol.
Kathy McManus, M.S., R.D., Director of the Nutrition Department at Brigham and Women's Hospital, Boston, Mass., highlighted some of the major clinical findings at the symposium.
"The Lyon Diet Heart Trial in 1998 showed that after three years on the Mediterranean diet subjects had a 56 percent lower risk of dying and 70 percent lower risk of myocardial infarction (heart attack). In the Gissi Prevenzione Trial in Italy, which involved more than 11,000 men and women, the diet was associated with a 50 percent reduced death rate. In the SUN study in Spain, results showed a 30 percent reduced risk associated with the Mediterranean diet. Now the diet is the medical standard for weight loss in diabetes," McManus reported.
A major factor behind the benefits of the diet appears to be a reduction in inflammation and oxidative stress--the root of many chronic diseases, such as heart disease and cancer. The diet is high in whole plant foods, which have an abundance of anti-inflammatory and antioxidant properties, and rich in healthy fats, such as the monounsaturated fats found in olive oil and nuts, and omega-3 fatty acids in fish.
The benefits of the Mediterranean diet aren't confined to the sunny region around the Mediterranean Sea. The positive effects of the diet have been documented by researchers in various populations around the world, from Sweden to the UK. But how can you adapt the Med diet in your locale? It's simple; just apply some of the Med diet characteristics to your own diet, such as powering up on whole grains, lentils, beans, nuts, seeds, olives, fruits and vegetables, and fish.
A MEDITERRANEAN SHOPPING LIST
1. Fish and shellfish: clams, crab, halibut, lobster, mussels, salmon, scallops, shrimp, sole, tilapia, trout, tuna
2. Fruits (fresh, dried, frozen, or canned without sugar): apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates
3. Vegetables (fresh, frozen, or canned without salt): artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn (sweet yellow), cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips
4. Grains: barley, brown rice, buckwheat, bulgur, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries; whole grain or stone-ground breads, rolls, tortillas, and pasta
5. Legumes, nuts, and seeds: almonds, black-eyed peas, cashews, chickpeas (garbanzo beans), hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts
6. Herbs and spices (fresh or dried): basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper (black or red), rosemary, saffron, sage, tarragon, thyme
7. Dairy products: low-fat yogurt, reduced-fat cheese
8. Oils: extra-virgin olive, grapeseed, and sesame
PORTRAIT OF THE MEDITERREANEAN DIET
