The Mediterranean Diet: What’s the Hype?
What is the Mediterranean Diet?
The Mediterranean dietary pattern (MD) was inspired by observing the dietary patterns of people living in the Mediterranean Sea region, particularly Italy, Greece, and Crete, starting in the 1940s. Despite poverty and limited access to healthcare in this region, the rates of chronic disease were some of the lowest in the world; meanwhile, the life expectancy rates were some of the highest. Since then, researchers have studied the habits and traditions of this population to uncover the dietary factors that contributed to their superior health. In 1993, Dr. Willett of Harvard introduced the classic MD and MD pyramid, which included a whole foods diet rich in nutrients. Today, the MD is considered the gold standard of diets.
What Can I Eat?
The MD consists of high consumption of fruits, vegetables, whole grains, spices, nuts, legumes, and unsaturated fats, with a heavy emphasis on olive oil. It also includes moderate wine, fish, and poultry consumption, low to moderate dairy consumption, low red meat consumption, and little to no added sugar and processed foods consumption.
What are the Benefits?
An abundance of research exists showing the positive benefits of the MD. Studies have proven that adherence to a MD can significantly reduce the risk of cardiovascular events, morbidity, and mortality. It has shown to be beneficial for the prevention of both primary and secondary cardiovascular disease. The MD may reduce risk factors of metabolic syndrome by improving cholesterol, glucose and insulin regulation, blood pressure, and waist circumference. Nonalcoholic fatty liver disease (NAFLD), which is often considered to be associated with metabolic syndrome, may also be improved by following the MD. The MD can also reduce inflammatory markers and oxidative stress.
The benefits of the MD can be compared to medical interventions such as statins, aspirin, physical activity, and even antihypertensive medication like beta blockers or ace inhibitors. In fact, one of the side effects of statins is the risk of developing type 2 diabetes, whereas the MD may reduce the risk of type 2 diabetes.
The MD provides many other benefits like weight reduction/decreased risk of obesity; prevention or management of type 2 diabetes; protection against cognitive decline, dementia, Alzheimer’s disease, and Parkinson’s disease; prevention or treatment of depression; and prevention or improvement of various other conditions such as asthma, arthritis, digestive disorders, COPD, psoriasis, rheumatoid arthritis, chronic inflammation, cancer, and more.
The MD provides cancer protection by fighting cell degeneration and cancer cell proliferation, which is attributable to the high content of antioxidants and anti-inflammatory nutrients found in many of the foods on the MD.
Is it Appropriate for Everyone?
Even though the vast majority of people may benefit from adopting a MD, it may not be appropriate for everyone. While wine has been shown to possess antioxidant and anti-inflammatory effects in moderation, wine may not be suitable for everyone, such as alcoholics, people predisposed to binge drinking, pregnant or breastfeeding women, people under the legal drinking age, and people with liver disease. Further, certain religions and cultures practice alcohol abstinence. Last, excess alcohol consumption may increase the risk of many chronic diseases and is a leading factor of the burden of global diseases. However, the MD can be easily followed with the exclusion of wine.
Common food allergies, intolerances, or sensitivities include fish, nuts, gluten, wheat, and dairy, all of which are recommended on the MD and may present challenges for certain people. Further, people with Celiac disease must follow a gluten-free diet, which includes the avoidance of wheat, rye, and barley.
There’s good news though – research shows that no single component of the MD provides superior benefits than the diet as a whole; therefore, eliminating one component of the diet is unlikely to significantly reduce its overall benefits. In fact, the MD can be tailored to meet the dietary needs of most individuals.
Other challenges include: ·
The cost of some food such as fish, nuts, berries, and olive oil may be too great for some.
While many people experience weight loss and various research studies support its use for weight loss, the MD is not designed specifically for weight loss, nor does it limit calories or macronutrients, particularly carbohydrates. Therefore, macronutrient monitoring and restrictions may be needed depending on individual goals.
Following the MD typically requires cooking. Individuals with time constraints or lack of cooking skills may find the MD challenging to implement.
Tips for Implementation
1. Olive oil is a large component of the MD and quality matters. Cook with unrefined, cold-pressed extra virgin olive oil.
2. Print out the MD food pyramid, study it, and attach it to your refrigerator.
3. Work with a qualified nutritionist to create a personalized nutrition plan tailored to your own preferences and needs.
Conclusion
So what is all the hype? The MD provides ample benefits to most populations and is relatively easy to implement. It can prevent, manage, and treat many chronic diseases, and significantly reduces the risk of mortality from cardiovascular disease. As a result, the Mediterranean dietary pattern is considered the gold standard of all diets.
References:
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