The Mediterranean diet has become a popular eating pattern due to the association with health benefits. Sixteen countries border the Mediterranean Sea, each with its own eating habits. Italy is one such country often referenced when discussing the traditional Mediterranean-style diet. Consumption patterns differ, however, within this country depending on region.
North versus South
Aldo Lupo wrote a paper published in the "American Journal of Clinical Nutrition" in 1997 discussing the eating patterns of Italy. He noted the dietary pattern with health-promoting qualities is actually consumed in the Southern portion of Italy. The eating pattern in Northern Italy is closer to that of northern Europe and has led to an increasing trend of morbidity, overweight and obesity, particularly among children and teens. He also states that the consumption trend in the Southern part of Italy is moving away from the traditional, healthful diet as well.
Healthful Eating Patterns
The traditional, beneficial, Southern Italian diet is high in plant foods and low in animal fat and protein. Whole grains such as rye, wheat, barley and rice are consumed regularly. Vegetables are an important staple cooked or drizzled with olive oil. The principal fat in the Southern region is olive oil used for cooking, baking and flavoring. Nuts and beans are used in Mediterranean recipes to add flavor and texture. Cheese, yogurt, fish and shellfish are consumed regularly, but in moderate amounts. Herbs and spices are used liberally. Lean cuts of meat and poultry are eaten in small portions. Wine is consumed regularly, but in moderation.
Importance of Fat
The American Heart Association notes that more than half of the fat in a Mediterranean-style diet comes from heart-healthy monounsaturated fat, mainly in the form of olive oil. Unsaturated fats help to improve blood cholesterol levels, ease inflammation and and stabilize heartbeats, according to the Harvard School of Public Health. Solid fats, like butter and margarine, are rarely used in the traditional diet.
Impact on Disease
MayoClinic.com reports that following a Mediterranean-style diet has been shown to reduce the risk cardiovascular disease. Reduced incidence of cancer, Parkinson's and Alzheimer's diseases has also been associated with the consuming a Mediterranean-style diet. The American Heart Association notes, however, that further studies are needed to determine if the diet or other lifestyle factors are responsible before advising individuals to follow the Mediterranean diet.
References
- American Heart Association: Mediterranean Diet
- "American Journal of Clinical Nutrition"; Nutrition in General Practice in Italy; Aldo Lupo; June 1997
- Oldways Preservation Trust: The Traditional Mediterranean Diet
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- MayoClinic.com: Mediterranean diet for Heart Health
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