The Mediterranean Diet
The Mediterranean diet is based on the cuisine and eating patterns of ancient civilizations that developed around the Mediterranean basin. It is considered one of the healthiest dietary patterns worldwide and is associated with a reduced risk of cardiovascular disease, type 2 diabetes, obesity, metabolic syndrome, neurodegenerative diseases and cancer. It was first brought to the attention of the medical public in the 1960s during the Seven Countries Study, which showed that populations such as Greece and Southern Italy, who followed this dietary pattern presented with very low levels of cholesterol in the blood, and a reduced incidence of cardiovascular disease. This was shown to be due to the high intake of plant-based foods such as fruits, vegetables, cereals, nuts, legumes and olive oil, with moderate comsumption of fish, seafood or dairy, and limited intake of meat and animal fats.
The origin of different foods and cooking methods ranged from ancient Rome’s bread, wine, oil and cheese to the Arab world’s addition of foods such as rice, eggplant, spices, almonds and pomegranate. Although the cooking methods and food choices differ between the countries and cultures, they share a common set of basic features. The staple foods in this diet are rich in fibre, antioxidants and unsaturated fats, and low in saturated fats and cholesterol. The basic components of a Mediterranean-style diet include:
- A high intake of fruits, vegetables and legumes. Must be strictly seasonal and as fresh as possible in order to enhance taste and quality. Fruit and veg contain important fibre, vitamin A, vitamin C and other vitamins and minerals, like potassium. They are also high in antioxidants, which protect the body from inflammation and damage. Fibre is important for improving intestinal transit and moderating blood glucose and cholesterol. A high intake of fruits and vegetables is also shown to prevent obesity due to their high fibre and water content and low calorie content.
- Consumption of extra virgin olive oil is a key element. Is it used in cooking to enhance flavors and also provides essential fats for absorption of fat-soluble vitamins. Phenols found in olive oil are powerful antioxidants with anti-inflammatory properties.
- Cereals and tubers – include bread, pasta, rice, corn, oats, barley and potatoes. These types of foods are consumed daily in several portions, preferably in their whole form to ensure optimal fibre content.
- Moderate to high consumption of fish (3-4 times per week), especially oily fish for essential fatty acids.
- Eggs are consumed 2-3 times per week, as well as chicken 1-4 serves per week.
- Moderate consumption of milk, cheese and yoghurt – 1-2 serves daily to provide highly bioavailable calcium and additional proteins
- Red meat is consumed a few times per month to provide protein, B vitamins, trace elements, iron, zinc and copper.
- One handful of nuts daily as a snack.
- Moderate wine consumption equating to approximately 1 glass (120mL) of red wine daily with a meal.
- Movement – the health benefits associated with this dietary pattern are also attributed to an active lifestyle.
The success of the Mediterranean diet is its composition: it incorporates a wide variety of different foods that are derived from the land to avoid the risk of nutritional imbalances, while still being rich in taste and flavors. It is widely considered a “way of living” or a lifelong habit, rather than a diet. Unfortunately, the impacts of globalization, adoption of Western habits, lifestyle changes and modern civilization have brought a heavy toll on the traditional Mediterranean diet in the countries where it originated. Paradoxically, it is recommended in healthy eating guidelines, and is prescribed by medical professionals around the world due to the evidence of its major health benefits and ability to prevent metabolic diseases.