A Mediterranean diet has common characteristics shared by countries that border the Mediterranean Sea. According to the American Heart Association, these characteristics include a high consumption of fruits, vegetables, whole grain cereals and breads, beans, potatoes, seeds, nuts, olive oil, low to moderate amounts of fish, dairy and poultry, little red meat, eggs less than four times per week, and low to moderate amounts of red wine. A Mediterranean diet has several health benefits.
Heart Disease
The incidence of heart disease and death rates are lower in Mediterranean countries than the United States, according to the American Heart Association. The Mediterranean diet is low in saturated fat, a risk factor for coronary artery disease and atherosclerosis. One reason for this is the high consumption of olive oil, a food high in monounsaturated fats that doesn't increase blood cholesterol levels. Research by T.T. Fung published in "Circulation" in 2009 shows that women who adhere to a Mediterranean diet have a lower incidence of coronary heart disease compared with women on other diets. A Mediterranean diet also is high in soluble fiber, particularly from fruits and whole grains. Research by L.A. Bazzano published in "Current Atherosclerosis Report" in 2008 reviewed epidemiological studies and confirmed that dietary fiber may lower LDL cholesterol, the bad cholesterol, and reduce the risk of coronary heart disease and other types of cardiovascular diseases.
Diabetes
A Mediterranean diet consists primarily of whole foods with a low glycemic index, and minimal processed foods. Low glycemic foods have sugars that are digested and absorbed slowly, so they do not abruptly increase blood sugar levels. Research by M.A. Martinez-Gonzalez published in "British Medical Journal" in 2008 found that adherence to a Mediterranean diet reduces the risk of diabetes. Furthermore, research by J. Salas-Salvado published in "Diabetes Care" in 2010 discovered that Mediterranean diets without calorie restriction reduce the incidence of diabetes by 52 percent and are effective in prevention of diabetes in people who have high risk for cardiovascular disease.
Weight Loss
Achieving weight loss involves diet and exercise. A Mediterranean diet is low in calories and provides sufficient nutrition for people that want to lose weight. Research by I. Shai published in the "New England Journal of Medicine" in 2008 showed that a Mediterranean diet may be an effective alternative to low-fat restricted calorie or low-carbohydrate diets. A Mediterranean diet has a larger amount of dietary fiber and higher ratio of monounsaturated to saturated fat compared to low-fat restricted calorie or low-carbohydrate diets. Furthermore, a Mediterranean diet leads to greater weight loss compared with the low-fat low calorie or low-carbohydrate diets.
References
- American Heart Association: Mediterranean Diet
- "Circulation"; Mediterranean Diet and Incidence of and Mortality from Coronary Heart Disease and Stroke in Women; Fung, T.T.; Mar 3 2009
- "Current Atherosclerosis Reports"; Effects of Soluble Dietary Fiber on Low-Density Lipoprotein Cholesterol and Coronary Heart Disease Risk; Bazzano, L.A.; Dec 2008
- "BMJ"; Adherence to Mediterranean Diet and Risk of Developing Diabetes; Martinez-Gonzalez, M.A.; Jun 14 2008
- "Diabetes Care"; Reduction in the Incidence of Type 2-Diabetes with the Mediterranean Diet: Results of the Predimed-Reus Nutrition Intervention Randomized Trial; Salas-Salvado, J.; Oct 13 2010
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