The Mediterranean Diet
The Mediterranean diet became a topic of discussion in the nineteen fifties when scientists started writing about the overall better health of individuals living around the coastal cities of the Mediterranean Sea. Researchers attributed the results to their social structure, lifestyle, and diet.
The Mediterranean Diet is categorized by a high percentage of plant-based meals consisting of whole grains, fruit, legumes, nuts, olive oil, avocado and other healthy fats. Animal protein is a smaller percentage of the diet, with seafood being the primary source and red meat consumption low.
There are many health benefits attributed to the Mediterranean diet. The American Heart Association credits the diet with preventing heart disease and stroke by reducing risk factors such as obesity, hypertension, and diabetes. It can help improve cholesterol, lower blood pressure, and help with blood sugar regulation. In addition, there is evidence linking the Mediterranean Diet to a wide range of benefits including: reduced risk of cognitive decline and Alzheimer’s disease, relief from Rheumatoid arthritis, lower risk of cancer, better sleep, and improved mental health.
Let’s further explore the factors that make the Mediterranean Diet a healthy choice.
Nutrient Dense Foods
The main foods that make up the diet: vegetables, fruits, legumes, whole grains, low fat dairy, seafood, lean meat and poultry, and nuts are all nutrient dense. Meaning they are rich in vitamins, minerals, and other nutrients important for health, without too much saturated fat, added sugars and sodium. Nutrient density means the amount of nutrients you get for the number of calories consumed. The typical American diet tends to be nutrient poor and energy rich.
Fiber
The Mediterranean Diet consists of many high fiber foods, including whole-grains, fruits, vegetables, legumes, nuts, and seeds. Fiber is the parts of the plant that the human body cannot break down into protein, fats, or carbohydrates. Fiber can be soluble or insoluble. Soluble fiber is dissolved in water and helps with cholesterol and glucose levels. Insoluble fiber does not dissolve and helps promote the movement of material through your digestive system.
Healthy Fats
The Mediterranean diet tends to favor unsaturated fats which are considered “healthy fats” and minimize saturated fats which are considered unhealthy. There are two types of healthy unsaturated fats.
Monounsaturated fats are found in avocados and peanut butter; nuts like almonds, hazelnuts, cashews, and pecans; and seeds, such as pumpkin, sesame, and sunflower seeds. It is also in plant oils, such as olive, peanut, safflower, sesame, and canola oils.
Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids. Polyunsaturated fats are found in plant-based oils like soybean, corn, and safflower oils, and they're abundant in walnuts, flaxseeds, sunflower seeds, and fish like salmon, mackerel, herring, tuna, and trout.
Saturated fats are the so-called "bad" fat. It is primarily found in animal products like beef, pork, and high-fat dairy foods, like butter, margarine, cream, and cheese. High amounts of saturated fat also are found in many fast, processed, and baked foods like pizza, desserts, hamburgers, and cookies and pastries. These fats tend to be more "solid" (think butter or lard) than healthier fats (think olive oil).
The types of fat in your diet influence your cholesterol levels. Saturated fats raise LDL (bad) cholesterol which can form plaque on arteries and lead to stroke and heart disease. Unsaturated fats on the other hand help to raise HDL (good) cholesterol. HDL picks up excess LDL and moves it to the liver where it is broken down.
There is a strong association between eating healthy fats and reducing saturated fats with improved cognitive function and lower rates of Alzheimer’s disease. The association between healthy fats and healthier brains may be related to inflammation. Diets high in saturated fats appear to raise inflammation, while eating unsaturated fats can dampen the inflammatory response.
Wine
While alcohol has many health risks, wine may be the healthiest option over beer, and liquor because there are polyphenols in wine which may be beneficial to health due to antioxidant, anti-inflammatory and anticarcinogenic properties. The “Mediterranean Way” of drinking wine is usually with meals and done in moderation, but there can be a fine line between moderation and consuming unhealthy levels. It should be noted that over-consumption of alcohol, including wine can have greater negative health consequences than any benefits and include greater risk of cancer, liver disease, chronic pancreatitis, sleep disorders and more.
A Way of Life rather than a Diet
Experts consistently rank the Mediterranean diet to be one of the best because it is filled with nutrient dense foods, family friendly, easy to maintain, and allows for divergence in moderation versus eliminating certain foods. It is relatively easy to follow and many like to think of it as a lifestyle change rather than a diet. Over years of studying communities in Southern Italy and Greece with higher life expectancies than the rest of the world, scientists have identified other lifestyle factors that are playing a role. These include being active physically with lots of walking, good stress management, strong family and social connections, and living with purpose and reason.
How to start the Mediterranean Diet
Avoid Processed Foods
They contain high amounts of refined grains, sugar, and saturated fat. Replace them with more plant-based foods. Use beans, lentils, and whole grains with vegetables to make filling and nutrient dense meals. Instead of ultra processed snacks like chips, reach for fruit and mixed nuts to curb the munchies. Replace white bread with sourdough bread, whole grain naan, and pitas. White bread is highly processed and acts like sugar when it digests in the body.
Use Olive Oil to Replace Your Fats
Extra virgin olive oil works well as a finisher. Drizzle it on items you would normally use butter or margarine for: bread, rice, and vegetables. Use olive oil (not extra virgin) to cook with. High heat will burn extra virgin, so it is best used unheated.
Make Beans the Primary Source of Protein
Beans are a low-fat source of protein so prioritizing them will help you reach protein needs without adding saturated fat to your diet. After beans, eat fish and seafood 1-2 times per week as your protein source. Many types of fish contain health omega 3 fats. Lean chicken and pork should be eaten in moderation. Save red meat like ground beef, steaks, and burgers as a treat and eat them a few times per month.
Limit Whole Fat Dairy
Avoid most processed cheeses in favor of cheeses like feta and parmesan. Use Greek yogurt and avoid milk and cream.
How to Implement the Mediterranean Way of Life
Be More Active
People who live in these regions stay physically active by walking, gardening, swimming, and other light activities. They often include light movement in social occasions with friends and family.
Keep Stress Low
Stress causes cortisol to rise which is not harmful in small amounts. It is part of the “fight or flight” mechanism that helps protect us from danger. However, when the body is under long term stress, prolonged cortisol exposure can cause a variety of negative health consequences such as anxiety depression, digestion problems, headaches, muscle tensions, heart disease, weight gain, and memory problems. The Mediterranean way of life places value on relaxation and taking time for yourself.
Strong Family and Social Connections
Mediterranean communities place a high value on spending time with friends and family. Meals are often a social event which helps strengthen social bonds. Research has shown that healthy interpersonal connections are beneficial to health and happiness.
Live with Purpose and Reason
Whether it’s religious faith or a personal sense of meaning, living with a sense of purpose and reason can contribute to overall happiness.
