Diet researchers have studied the eating habits of North Americans and groups living near the Mediterranean to determine the relationship between diet and health for the past decade. The Mediterranean Sea is surrounded by more than a dozen countries that share common approaches to diet. Culture, growing conditions and the local economy influence both Mediterranean and English diets. Religion or tradition also affect those diets. The 2010 Dietary Guidelines for North Americans includes recommendations associated with Mediterranean diet, which has been associated with a healthier lifestyle.
Fiber
Mediterranean diets are characterized by meals that include whole grains, fresh fruits and vegetables high in fiber and nutrients. The English diet is typically low in whole grains, fruits and vegetables. Approximately 85 percent of grains consumed by North Americans are depleted of fiber during the manufacturing process. Recommended daily fiber intake is 25 to 30 grams; the average English diet contains approximately 15 grams.
Protein
The majority of proteins in the Mediterranean diet are consumed as beans, nuts and seeds. Residents of the Mediterranean eat dairy products, fish, poultry and eggs in moderate amounts and red meat rarely. English consumption of protein traditionally favors red and processed meat. In a study of 500,000 U.S. men and women over a 10-year period to determine the risk of death associated with red or white meat consumption, the National Institutes of Health found an increased mortality rate associated with eating read and process meat. White meat consumption was not associated with an increased mortality risk in both men and women.
Fat
A Mediterranean diet is traditionally high in olive oil and nuts. More than 50 percent of the Mediterranean diet is monounsaturated fats. Foods containing monounsaturated fats do not increase cholesterol. According the 2005 American Journal of Nutrition, English diets are traditionally 30 percent fat including modified and saturated fats. Processed fats contribute to high cholesterol and heart disease. The 2010 Dietary Guidelines for Americans recommends reducing saturated fats in the diet to less than 7 percent and avoiding foods with hydrogenated fats.
Sugar
Traditional Mediterranean diets include a small percentage of foods containing sugars or sweeteners. Sugars, modified sugars such as fructose and sweeteners represent approximately 15 percent of the typical English diet. A National Health and Nutrition Survey conducted by researchers at Emory University from 1999 to 2006 found the average American consumed an average of 359 calories from sugar daily. The 2010 USDA Dietary Guidelines recommends limiting sugar-sweetened beverages and desserts as part of a healthy diet plan.
References
- "American Journal of Clinical Nutrition"; Origins and evolution of the Western diet: health implications for the 21st century; Loren Cordain et. al.; February 2005
- Archives or Internal Medicine; Meat Intake and Mortality; Rashmi sinha PhD et. al.; March 2009
- Science Daily: Higher Amounts of Added Sugars Increase Heart Disease Risk Factors, Study Finds
Member Comments