Mediterranean Diet
So how good is the Mediterranean Diet for you?
The Mediterranean diet emerged out of the countries of the Mediterranean area. This diet is rich in fruit and vegetables, bread, olive oil, fish, nuts and seeds, and moderate quantities of red wine. So, why do many people go for the Mediterranean Diet? Well, let’s take a look at what the diet consists of:
- High consumption of olive oil (emphasis on consuming monounsaturated fat).
- High consumption of fruits, vegetables, breads, cereals (such as pasta, beans, nuts and seeds).
- Moderate consumption of fish and poultry.
- Moderate consumption of wine (two to three times a week).
- Low consumption of eggs and red meat.
Mediterranean-style diets have a relatively high percentage of calories from fat. As a result, the diet is not conclusively proven to result in weight loss unless used along with strict portion control.
Benefits
- This diet is balanced and includes all major food groups.
- A wide variety of foods is permitted.
- The majority of calories in the Mediterranean diet come from monosatured fats, which are considered to be the "good" type of fat, as opposed to saturated fats that are widely considered to be harmful. Additionally, the majority of the fat comes from olive oil, which is known to lower blood sugar levels.
- Mortality and, in particular, heart disease are typically lower in Mediterranean countries. This, however, may not be a direct result of the diet.
Risks
- There are no actual risks associated explicitly with this diet,
however, you should keep in mind that:
- There is no wide consensus with regards to whether it is the diet or the lifestyle that has the predominant effect on the health of the inhabitants of Mediterranean countries.
- There is no conclusive evidence for this diet to be effective for the prevention of heart disease.
What do experts say about the diet?
Francisco Pérez Jiménez, M.D., Ph.D., states that it is possible that "the beneficial effect of the Mediterranean diet on cardiovascular disease and arteriosclerosis depends on the synergistic effects of the different nutrients that constitute complete foods and, as an example, virgin olive oil is more than fat because it is a real juice with other healthy micronutrients."
According to a study that tested the effectiveness of a Mediterranean-type diet with respect to recurrence of heart malfunction in those who have a history of heart attacks, the diet appears to be effective as a preventative measure.
A separate study found the Mediterranean diet reduces the risk of Alzheimer disease.
Sources
- American Heart Association. Mediterranean Diet. Retrieved Nov 2, 2006
from http://www.americanheart.org/presenter.jhtml?identifier=4644 - American Heart Association. Lyon Diet Heart Study. Retrieved Nov 2, 2006
from http://www.americanheart.org/presenter.jhtml?identifier=4655 - Bamia, C. Costacou, T. Trichopoulou, A.Trichopoulos, D. The New England Journal of Medicine.
Adherence to a Mediterranean Diet and Survival in a Greek Population . Retrieved Nov 3, 2006
from http://content.nejm.org/cgi/content/abstract/348/26/2599 - ScienceDaily. Mediterranean Diet Associated With Reduced Risk Of Alzheimer's Disease.
Oct 12, 2006. Retrieved Nov 6, 2006
from http://www.sciencedaily.com/releases/2006/10/061010022729.htm - Wikipedia. Mediterranean Diet. Retrieved Nov 2, 2006
from http://en.wikipedia.org/wiki/Mediterranean_diet - WebMD. Olive Oil's Heart-Healthy Secret. Nov 11, 2005. Retrieved Nov 2, 2006
from http://onhealth.webmd.com/script/main/art.asp?articlekey=56362