Traditional Mediterranean diets are associated with a variety of critical health benefits. According to MayoClinic.com, Mediterranean diets are associated with lower rates of cardiovascular disease, Alzheimer's disease, cancer and overall mortality. The American Heart Association notes that dietary practices vary between Mediterranean cultures. However, most cultures bordering the Mediterranean Sea consume low amounts of dairy products and higher levels of plant-based foods.
Types
Several dairy products comprise a traditional Mediterranean diet. Milk, cheese and yogurt may be consumed alone or as components of other dishes. In some Mediterranean cultures, milk from goats, sheep or buffalo may be used in lieu of cow's milk. MayoClinic.com emphasizes the importance of choosing low-fat dairy products whenever possible as part of a Mediterranean diet, although full-fat products are acceptable in moderation.
Frequency
People in the Mediterranean region generally consume less dairy than people living in North America. MayoClinic.com reports that plant-based lipids, such as nuts and olive oil, act as a primary source of dietary fat within Mediterranean cuisine. Some people eating a Mediterranean diet may eat one serving of dairy each day, while others consume milk products roughly once per week. Eggs are also consumed sparingly in a Mediterranean diet; the American Heart Association recommends eating eggs no more than four times weekly.
Misconceptions
Americanized Mediterranean foods generally contain significantly larger quantities of dairy than their traditional counterparts. For example, American pizzas generally contain very large amounts of cheese, while classic Italian pizzas include considerably less cheese -- or none at all. MayoClinic.com notes that Mediterranean dieters use olive oil instead of butter, and eat full-fat dairy products only sparingly. Understand that Americanized Mediterranean restaurants may not serve foods that truly reflect that region's culinary traditions.
Benefits
Milk products offer some nutritional benefits when they are eaten in moderation. Dairy products provide dietary protein and naturally occurring calcium, and many milk products have added micronutrients such as vitamin D. Additionally, cultured dairy products such as buttermilk and yogurt may contain probiotics, which are "friendly" bacteria associated with several health benefits. Full-fat dairy products can be useful for people who are underweight, because they act as a concentrated source of dietary calories.
Drawbacks
The health benefits associated with a Mediterranean diet may relate to its relatively limited use of dairy products. Milk products are often rich in saturated fat and may elevate cardiovascular risk factors by negatively influencing triglyceride and cholesterol levels. The American Heart Association recommends that adults consume no more than two servings of milk-based products each day. If you have preexisting heart disease, your health care provider or dietitian may recommend that you reduce your dairy intake by following a Mediterranean diet.
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