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THE MEDITERRANEAN DIET
modificaThe Definition
The Mediterranean diet is a diet followed in many places of the world because, coupled with physical activity, reduces the risk of heart disease, certain cancer, diabetes, Parkinson's and Alzheimer disease. It is composed by many types of foods from various countries of Mediterranean basin.
The History
The Mediterranean diet is inspired by the dietary patterns of Greece, Southern Italy and Spain in the 1940s and 1950s. (Wikipedia) The contacts between the differents cultures, in ancient times, changed the lifestyle and the eating habits of Romans and the conquered lands. We can see also the influence of Barbaric habits and that of Arabic world. The new food culture born is unique in its kind.(The Mediterranean Diet: a history of health)
Ancel Keys
The man who discovered this diet was Ancel Benjamin Keys. He was an American scientist who studied the influence of diet on health.(Wikipedia) Keys also studied the relationships between dietary patterns and the prevalence of coronary heart diseases in the Mediterranean regions. He popularized the Mediterranean diet with his wife Margaret. (Seven Countries Study)
The components of the Mediterranean diet
There are a lot of "Mediterranean diets" in the different countries of the Mediterranean basin because of the differences between them, but they are linked with the same key components which are:
• Olive oil
• Legumes
• Unrefined cereals
• Fruits
• Vegetables
They are divided into three groups:
1) High intakes of:
• Extra virgin olive oil,that is the principal source of fat
• Vegetables (leafy green vegetables)
• Fresh friuts (for snacks or desserts)
• Cereals (mostly wholegrains)
• Nuts
• Legumes
2) Moderate intakes of:
• Fish (marine blue species)
• Seafood
• Poultry
• Dairy products (cheese and yogurt)
• Red wine
3) Low intakes of:
• Eggs
• Red meat
• Processed meat
• Sweets
In Northen Italy lard and butter are commonly used is cooking and olive oil is reserved for dressing salad and cooked vegetables. In North Africa and the Middle East, sheep's tail fat and rendered butter are traditional main fats.
The Mediterranean diet benfits The history of the Mediterranean diet comes from the regions around Greece, Turkey, Spain and southern Italy. It is a tasty, good and healthy way to eat, drink and live, but also a way to reduce disease-causing inflammation. Many nutrition experts consider it one of the most heart-healthy ways of eating in the world. The Mediterranean diet is based on anti-inflammatory foods, on plant-based foods and healthy fats. According to the Harvard School of Public Health, many health problems can be avoided by following this diet. It is very low in sugar and pratically free of all GMOs or artficial ingredients, thanks to its food which is really natural, like olive oil, beans and peas, fruits, vegetables, cereals and small portions of animal products ( that are always "organic" and locally produced).
So this particular diet :
• improves heart health thanks to healthy fats and omega-3 foods ;
• is composed by plant foods, fruits and vegetables which fight cancer providing antioxidants, lowering inflammation, stopping cell mutation, protecting DNA from damage and delaying tumor growth;
• prevents or treats diabetes because it is low in sugar, but the only one used comes from fruits, wine and a few local dessert;
• reduces the risk of Alzheimer's and Parkinson's disease;
• can improve your mood and help you relax, de-stress and live longer!
25 Jump up Lin PH, Aronson W, Freedland SJ (Jan 8, 2015). "Nutrition, dietary interventions and prostate cancer: the latest evidence". BMC Med (Review). 13: 3. doi:10.1186/s12916-014-0234-y. PMC 4823849 . PMID 25573005. Jump up ^
26 Davis C, Bryan J, Hodgson J, Murphy K (Nov 2015). "Definition of the Mediterranean Diet; a Literature Review". Nutrients (Review). 7 (11): 9139–53. doi:10.3390/nu7115459. PMC 4663587 . PMID 26556369. /wiki/Category:CS1_maint:_Multiple_names:_authors_list^ Jump up to: a b c
27 Willett WC; Sacks, F; Trichopoulou, A; Drescher, G; Ferro-Luzzi, A; Helsing, E; Trichopoulos, D (June 1, 1995). "Mediterranean diet pyramid: a cultural model for healthy eating". American Journal of Clinical Nutrition. 61 (6): 1402S–6S. PMID 7754995. Jump up ^
28 Massimo Alberini, Giorgio Mistretta, Guida all'Italia gastronomica, Touring Club Italiano, 1984
29 \l "Tapper, Richard; Zubaida, Sami (2001). A Taste of Thyme: Culinary Cultures of the Middle East. Tauris Parke Paperbacks. p. 43. ISBN 1-86064-603-4.