The Mediterranean diet includes elements of the 16 culinary styles of countries that border the Mediterranean Sea. Unlike fad diets that come and go, people have followed versions of the Mediterranean diet for centuries with proven success. Although this diet has won props for its many health benefits, some suggest the diet alone should not get all the credit.
Health Benefits
In 2008, the "British Medical Journal" published a compilation of Mediterranean diet studies analyzing more than 1.5 million people over the course of 18 years. The analysis found those who followed the Mediterranean diet experienced less cardiovascular death and incidence of Alzheimer's disease. This may be in part because the diet is associated with lower LDL, or "bad" cholesterol, levels that contribute to heart disease.
Key Components
Key elements of the Mediterranean diet include eating a variety of fruits and vegetables, grains, beans, nuts and seeds. Olive oil is a primary source of healthy fat, and dairy, eggs, fish and poultry are a small portion of the diet. Red meat is also rare, making this diet low in saturated fat that can raise blood cholesterol levels. In addition, people who eat a Mediterranean diet consume wine in low to moderate amounts, or the equivalent of two or fewer 8-oz. glasses per day for men, and one for women.
Mediterranean Diet vs. SAD
The Standard American Diet, or SAD, lacks basic vitamins and minerals and does not meet the USDA's nutritional guidelines as indicated on the Food Pyramid. SAD is loaded with simple carbohydrates in the form of refined cereals, breads, cookies and pasta and processed meats. It is also low in fruits and vegetables and filled with nutrient-poor food additives like hydrogenated oils, high fructose corn syrup, phytic acid, acrylamide, sodium nitrate and monosodium glutamate (MSG). The Mediterranean diet, on the other hand, is a healthy alternative to SAD, because it turns it upside down.
The Lifestyle Factor
While the incidence of heart disease and death may be lower with the Mediterranean diet, this may not be solely attributable to the diet. Lifestyle factors in countries surrounding the Mediterranean Sea, including greater physical activity and extended social support systems, may also play a role in the diet's success stories.
References
- Mayo Clinic; Mediterranean Diet: Choose this Heart-Healthy Diet Option; June 19, 2010
- American Heart Association: Mediterranean Diet
- New York Times; What's the Healthiest Diet of All?; October 3, 2008
- Natural News; Is the Standard American Diet (SAD) Bad for Your Health?; Sarah Aitken; December 6, 2007
- Women's Heart Foundation: The Mediterranean Diet
- American Heart Association; Know Your Fats; January 29, 2010
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