Imagine yourself on the island of Crete in early 1960s. The sky is turquoise, the ocean air is salty and clean and spread across your picnic table is a smorgasbord of fresh foods indigenous to the area. Freshly caught fish seared in olive oil and lemon, whole grain salads with dried fruit and nuts, beautiful produce straight from the farm, a salty bowl of olives with small wedges of cheese and, of course, a fabulous bottle of red wine in the center of it all. Welcome to the Mediterranean diet.
History
According to the authors of "Nutrition and Metabolism," the Mediterranean diet is a way of eating that follows dietary patterns and certain lifestyle habits typical of less affluent residents of Greece, Spain and Southern Italy in the 1960s. While culture, ethnicity, religion, personal wealth and agriculture all influenced the food choices of the people during that time, as a group they also had one particular characteristic in common. The people of this region had the highest adult life expectancy and the lowest incidence of heart disease worldwide. Researchers believe their diet had a great deal to do with their longevity.
Types of Foods
Foods that are featured in the Mediterranean diet feature fresh, minimally processed, locally grown foods. It focuses on whole grains, beans, nuts, seeds, bread, fruits, vegetables and fish. Red meat is only eaten once or twice a month, poultry once or twice a week and fish as much as four times a week. Eggs are generally limited to no more than 4 a week, low to moderate intake of dairy usually in the form of cheese and yogurt and a low to moderate intake of red wine. The predominant fat is extra virgin olive oil. Desserts are generally fresh fruits, with more concentrated sweets made with nuts and honey for special occasions. The diets varied; for instance the Spaniards ate more fish, the Italians more carbohydrates and the Greeks more monounsaturated fat, but all together they made a powerful cocktail for health.
Benefits
One study in "Thorax" examined the eating habits of poor children in Crete who historically had few issues with allergy-related wheezing and stuffy noses. Eighty percent of these children ate at least two servings of fruit a day and their research demonstrated a connection between their diet and the lack of symptoms. "Nutrition and Metabolism" authors state that a diet high in foods found readily in the Mediterranean diet have been especially protective for people with both diabetes and cardiovascular disease. They also discuss how the replacement of animal fat with olive oil has demonstrated benefits for cardiovascular disease. Even recommendations for cancer prevention are remarkably in line with the dietary patterns of the Mediterranean diet.
Concerns
The concerns are few, but they do exist. Nutrition experts with Medline mention that weight gain can be a concern if people are not prudent with the olive oil and nuts. The low intake of dairy could lead to reduced calcium intake and the reduced intake of red meat may lead to lower than desirable iron levels. Finally, not everyone can drink wine safely. If you have a tendency to abuse alcohol, are pregnant, have a high risk for breast cancer or your physician advises you against it, leave out this aspect of the diet.
Potential
Thinking of these foods as a temporary diet change is really missing the point. It is about simple food preparation using affordable and readily available ingredients and enjoying the natural flavors of the meal. But it is also about relaxing and spending time with the people we care about after an active day. While the foods exemplified in the Mediterranean diet are delicious, perhaps one of the most valued benefits is a return to a time when eating was more of an event rather than just filling your stomach with food.
References
- American Heart Association: Mediterranean Diet
- "Thorax"; Protective Effect of Fruits, Vegetables and the Mediterranean Diet on Asthma and Allergies Among Children in Crete; Leda Chatzi, et. al; 2006
- "Nutrition and Metabolism: Underlying Mechanisms and Clinical Consequences"; edited by Christos Mantzoros, MD; 2009
- Medline: The Mediterranean Diet
Member Comments