More Evidence About the Mediterranean Diet

News and articles about the Mediterranean Diet are everywhere nowadays, and an entire section of DrGourmet.com is devoted to this style of eating. For those who might not have been paying attention, the Mediterranean Diet is based on the pattern of eating seen in the countries around the Mediterranean Sea. It stresses vegetables and fruits, legumes (beans), nuts and whole grains. The diet is high in fish but low in other meats, recommends cooking with monounsaturated fats like olive oil, is sparing with dairy products and includes alcohol in moderation.

Researchers in Italy recently pooled the results of 12 previously performed studies of the effects of the Mediterranean Diet on people’s overall health. These studies included over 1.5 million people; each study lasted between 3 and 18 years.

Generally speaking, the participants in each study were given a score between 0 and 9, ranking their usual diet against the nine elements of the Mediterranean Diet. Those with a score of 7 to 9 were considered to have a high adherence to the Mediterranean style of eating, while those with scores of 0 and 1 were considered to not be following that style of eating very well at all.

The researchers looked at the incidence of several diseases and conditions in people with a low score; they then compared the results to those of people with a high score. Overall, the researchers found that study participants with a high score had a 6 percent lower risk of cancer, a 9 percent lower risk of heart disease and a 13 percent lower risk of Alzheimer’s Disease. This was true even when taking into account the risk factors of all of these conditions, including age, gender and smoking status.

It’s easy to improve your own adherence to the Mediterranean Diet. Have beef only once or twice a month, and try some fish dishes instead. Eat nuts for a snack instead of chips from the vending machine. The results will be well worth it.

Timothy S. Harlan, M.D., a.k.a. Dr. Gourmet

LiveStrong Advisory Board Member

Drgourmet.com