A Mediterranean Diet is Simple, Sane and Works

A Diet Based on Fresh Fruits and Vegetables, Fish, Nuts, Oils, Pasta

Jun 25, 2009

A Mediterranean diet style is one of the well-documented, large population, studied diets. The diet is relatively simple, easy, nutritious and worthy to be considered.

What should one think about diets that show statistically valid reductions in the incidence of cancer, and heart, Alzheimer's and Parkinson's diseases? How impressive is a study that reviewed multiple studies containing data obtained from 1.5 million subjects over period 3-18 years? Why are not more people using this diet? Are some people using a Mediterranean style diet without knowing it? So, take a trip to some of the places that border, or are immersed in, the Mediterranean Sea — Italy, Greece, Corsica, Crete, Sicily, Sardinia, France, Spain — enjoy the food, family and life styles, and read here what a Mediterranean diet is and can do for someone.

Mediterranean Diet Medical Analyses and Significant Results

Dr. Francesco Sofi and associates, from Florence, Italy, analyzed prospectively the relationship of adherence to a Mediterranean diet and incidence of mortality and disease. They assessed different research studies: 8 studies for overall mortality, 4 for cardiovascular mortality, 6 for mortality from neoplasm, and 3 for incidence of Parkinson’s and Alzheimer’s diseases.

This recent study is helpful for making healthy, personal diet choices.

Reference: Sofi et al., Adherence to Mediterranean diet and health status: meta-analysis., BMJ 2008;337:a1344, doi: 10.1136/bmj.a1344 (Published 11 September 2008)

The research team reported that:

there was a significant reduction in risk for overall mortality due to heart disease and cancer, and a decreased incidence of Parkinson's and Altzheimer's diseaseswith increasing adherence to a Mediterranean diet.
diet scores, based on a theoretically defined Mediterranean diet, are effective preventive tools for measuring the risk of mortality and morbidity in the general population.
Mediterranean diets have a beneficial effect for prevention of disease occurrence in industrialized and non-industrialized countries.
major scientific associations such as WHO, American Heart Association and the U.S. Centers for Disease Control, encourage people to consume Mediterranean-style diets to reduce risk of the alluded to human diseases.

Recent analyses suggest that more people in regions bordering the Mediterranean are choosing potentially less healthy diets. This may not be a good trend.

Mediterranean Diet Study Variations and Limitations of Study

The Mediterranean diet is not a homogeneous diet. Differences are noted among the selected studies regarding legumes, nuts, milk, dairy products, varieties of meat, and alcohol intake. Nevertheless, key characteristics of a Mediterranean diet were present in all the studies. Overall, different Mediterranean diet studies did not show significant differences with regard to reductions in disease and mortality. Further, WHO, the American Heart Association and the U.S. Centers for Disease Control support Mediterranean diets.

Mediterranean Diet Food Types and Variety, Components and Nutrients

The major components of a Mediterranean type diet are:

fresh fruits and vegetables, 5-9 servings/day.
nuts, walnuts, pecans, almonds, Brazil and hazelnuts that are high in good lipids. Small portions only, since fat content is high with up to 80% good fat calories. Nuts should have no salt, sugar or honey added.
fish (mackerel, herring, tuna, trout are among the best types), 2-3 servings a week.
olive oil (virgin and extra-virgin types) that contains much healthy oleic acid, an omega-3 fatty acid, plus linoleic and linolenic acids; or, canola oil containing oleic, linoleic and alpha-linoleic fatty acids. Both olive and canola unsaturated fatty acids help lower LDL cholesterol.
no trans (hydrogenated oils) fats.
herbs and spices seasonings, instead of salt.
pasta and rice as carbohydrates within the diet.
red wine at about 5 oz./day — not recommended for alcoholics, abusers, liver and heart patients.
red meats restrictions, lean types only; limited processed meats (baloney, hot dogs, salami, etc.).
enjoyable community eating atmosphere with family, or good friends, or both.
appropriate exercise, compatible with one's age and ability.

See more diet ideas and concepts under logical diets, basic diet ideas and calories.

Sources

Web: Mediterranean diet at Mayo Clinic

The copyright of the article A Mediterranean Diet is Simple, Sane and Works in Scientific Inquiry is owned by Donald Reinhardt. Permission to republish A Mediterranean Diet is Simple, Sane and Works in print or online must be granted by the author in writing.