Following the Mediterranean diet might be beneficial to your health, according to Medline Plus, a division of the National Institutes of Health. The Mediterranean diet is based on the traditional diet of that region. It differs from a traditional western diet in that it contains fewer saturated fats and meats and more seafood and vegetables. Consult your doctor before starting any new diet.
History
Today's Mediterranean diet has roots in ancient Greece and Rome, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." In 1953, interest revived in the classic diet when researcher Leland Allbaugh published a study on the dietary habits of the inhabitants of underdeveloped regions of Crete, a Greek island. Allbaugh found that their traditional diet included large amounts of olive oil, fish, and fruits and vegetables that grew on the island.
Potential Benefits
Shirley Perryman, MS, RD, from Colorado State University Extension, advocates the Mediterranean diet as a way to reduce bad cholesterol, or LDL, while also reducing the risk of developing type II diabetes and heart disease and controlling blood sugar. Perryman says that other conditions, including Parkinson's and Alzheimer's, might respond to a Mediterranean diet, although clinical testing is necessary to confirm those benefits.
Recommended Foods
On the Mediterranean diet, eat at least one serving of fruits and one serving of vegetables at every meal, according to the "Gale Encyclopedia." Eat vegetables of various colors. Eat a handful of nuts per day, either as a snack or in food preparation. Eat only whole-grain breads, pastas and cereal products. Eat fish and poultry a few times a week, and select aged cheeses to accompany meals. Use olive oil in food preparation.
Restricted Foods
The Mediterranean diet limits consumption of some foods. You can have only four eggs per week, including those used to make food, and red meat is restricted to two or three times per month. You should avoid sweets that contain sugar. Although red wine is allowable on the diet, the U.S. Department of Agriculture says women should limit their consumption of wine to one 5-ounce glass per day, and men should drink no more than two 5-ounce glasses of wine daily.
Considerations
Patients taking MAOI inhibitors should not follow the Mediterranean diet unless directed to do so by their physicians. Tyramine, a natural substance in aged cheeses and red wines, can interfere with the function of MAOI. Dieters should purchase only high quality olive oil. According to the "Gale Encyclopedia" olive oil produced in some European countries might contain toxins from mold found on olives, although this is not usually a problem in the United States.
References
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe, 2008
- Medline Plus: The Mediterranean Diet
- Colorado State: Mediterranean Diet
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