Review: The Mediterranean Diet
We’ve all heard of the Mediterranean diet, right? Well in this case, the term “Mediterranean Diet” may actually be a misnomer, since there is no one single diet favored by the 16 countries bordering the Mediterranean Sea.
In fact, diets vary not only between countries but also within different regions of the same country. The differing diets are based upon culture, ethnicity, religion, economic factors, and agricultural production. However, there are some common threads that run through the kitchens of the Mediterranean.
The Mediterranean diet is generally high in the consumption of fruits,vegetables, breads and cereals, potatoes, beans, nuts, and seeds. Olive oil, a monounsaturated oil with many demonstrated benefits, is the main source of fat—and a major source of antioxidants.
Dairy products,fish, and poultry are maintained in low or moderate amounts and red meat consumption is negligible. On the other hand, fish is eaten on an average of three times a week, increasing the Omega-3 fatty acids content in the Mediterranean diet. Eggs are eaten anywhere from zero to four times weekly and wine is consumed in low to moderate amounts.
Mediterranean-style diets closely resemble the American Heart Association’s dietary guidelines. However, Mediterranean diets contain a high percentage of calories from fat which can contribute to obesity—a major risk factor for heart disease, cancer, and diabetes.
However, more than half the fat calories in the Mediterranean diet come from monounsaturated fats which do not raise blood cholesterol levels like saturated fats do. Interestingly enough, the incidence of heart disease is lower in Mediterranean countries than in the U.S.—a fact which can be attributed to diet.
Still, other factors may also play a role, such as greater physical activity and extended social support systems. And one can’t dismiss all those heart-healthy fish oils that are present in this diet as well.
But perhaps the diet’s greatest resource is its reliance on olive oil. Research has shown that olive oil is beneficial to the digestive system, reducing the creation of ulcers. Olive oil is also believed to sustain human metabolism at a good balance, improving the health of children in particular. In addition, olive oil is a good source of vitamin E, which can combat the effects of aging. It has even been called the healthiest type of oil because it contains 0 percent cholesterol.
The Mediterranean diet also has a good track record when it comes to longevity. Until the 1960s—when diets changed—the people of Greece had the longest life expectancy in the world, followed by Southern Italy, Spain, and France—all countries which relied heavily on a Mediterranean diet.
A basic Mediterranean menu would begin with an appetizer, such as Moroccan olive salad, Nicoise salad, or stuffed grape leaves. Bread is ever present, whether in the form of Cyprus olive bread or Egyptian bread rings. The main course may be soup or pasta accompanied by fish or meat. Much of the secret of the Mediterranean menu lies in its simplicity.
But there are disadvantages to the Mediterranean diet. The heavy reliance on pasta could cause weight gain for some; for others, the presence of large amounts of bread could increase waist lines. While the diet may be heart-healthy, it may not be the most effective at reducing weight.
