The Mediterranean diet is a diet high in consumption of monounsaturated fats, fruits and vegetables. It is based on the dietary habits of people living in the more than 20 countries that border the Mediterranean Sea. Over the years, researchers have discovered numerous health benefits associated with the Mediterranean diet.
History
The Mediterranean diet was first discovered by Dr. Ancel Keys in the 1940s after he landed in Crete during World War II as adviser to the U.S. Department of Defense. Observing that the people of Crete were very healthy despite being poor, Dr. Keys recognized the potential benefits of their dietary habits. Over the next several years, Dr. Keys researched his hypothesis and began building the base of evidence that exists today regarding the diet's health benefits
Components
Although coined a diet, the Mediterranean diet is really a pattern of eating that involves nine main components. The Huntington's Outreach Project for Education, at Stanford University, or HOPES, describes these components as: a high consumption of monounsaturated fats, legumes, nuts, seeds, non-refined cereals and breads, and fruits and vegetables; moderate to high consumption of fish; regular and moderate consumption of red wine; low to moderate consumption of dairy products; and low consumption of meat and poultry.
Benefits
With being low in saturated fats, the Mediterranean diet is believed to be heart-healthy. However, researchers have found that the Mediterranean diet has benefits beyond heart health. MayoClinic.com reports that, in addition to reducing the risk of heart disease, following a Mediterranean diet also reduces the incidences of cancer, Parkinson's disease and Alzheimer's disease.
Recent Findings
A meta-analysis of studies on the benefits of the Mediterranean diet was published in the American Journal of Clinical Nutrition in September 2010. This study was designed to update a previously published meta-analysis by including in the review studies that had been published in the past two years. The researchers found that, in addition to the benefits that had already been discussed, the Mediterranean diet was also associated with reduced risk of stroke and mild cognitive impairment.
Considerations
While studies have indicated a number of possible benefits for following the Mediterranean diet, the American Heart Association advises that about half of the calories consumed with this plan come from fat. While not saturated fat, high consumption may be contributing to increasing obesity rates in the countries of the Mediterranean, warns the AHA, and more research is needed to better understand the benefits of the diet in conjunction with other lifestyle factors.
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