The Mediterranean diet
What do you think of when you hear the word Mediterranean? Most of us associate it with a warm summer vacation in southern Europe surrounded by deep blue water of the Mediterranean sea. Inspired by the culinary traditions of Greece, Italy, Spain and other countries bordering the sea, the Mediterranean diet has become a global symbol of healthy eating.
History and Origin
The Mediterranean diet originates in the food cultures of ancient civilizations living in the Mediterranean area during the 5th century. Historically, it was very simple and predominantly influenced by the agricultural practices, climate, and lifestyle of the region. Essentially dependent on the products that grew spontaneously along the shores, it was based on the “bread - olive oil - wine” triad, integrated with fish, legumes and cheeses. This very poor alimentary style progressively changed over time following historical events that took place in Europe. The invasions of the Roman Empire by barbarian populations, arrival of Arabs in Italy and the discovery of the Americas introduced new products, spices and recipes that enriched and diversified the Mediterranean diet, leading to the vibrant cuisine known today.
Components of the Mediterranean Diet
The Mediterranean diet emphasizes the following food groups:
Fruits and Vegetables, including leafy greens: Foundation of the diet rich in vitamins, minerals and fiber.
Whole grains: Include foods like barley, oats, brown rice, and whole wheat, providing essential nutrients and fiber.
Legumes and nuts: Important source of protein, fiber and healthy fats consisting of beans, lentils, chickpeas, almonds and walnuts.
Olive oil: Primary source of healthy fats, contains large amounts of antioxidants , beta-carotene and monounsaturated fatty acids.
Fish, Seafood and Poultry: Source of protein and omega -3 fatty acids.
Dairy: Mainly cheeses and yogurt.
Red wine : Consumed in moderation, often with meals.
The Mediterranean diet pyramid organized the food components into sections to provide a visual representation. As you will notice, the base of the pyramid incorporates physical activity, social activities and adequate water intake which are integral parts of a healthy lifestyle. The higher sections of the pyramid show which of the food groups are encouraged and which one should be consumed in limited quantities.
Health Benefits
The health benefits of the Mediterranean diet are supported by numerous studies and clinical trials. Current research has highlighted the following:
Cardiovascular Health: Significant reduction in the risk of cardiovascular diseases such as heart attack and stroke. This is due to a variety of ingredients that support the proper functioning of the heart, regulate blood pressure, reduce the level of bad cholesterol (LDL) and increase the level of good cholesterol (HDL).
Weight Management: Effective strategy for weight loss and reduction in the risk of obesity. The combined action of fiber, olive oil and physical activity contributes to increased satiety and faster metabolism.
Diabetes Prevention and Management: Improvement in blood sugar control due to presence of antioxidants, poly-unsaturated fatty acids and a variety of amino acids that reduce inflammation, stimulate the release of GLP-1 hormone and increase glucose metabolism.
Enhanced cognitive function: Although the mechanism is not fully understood, the diet has been associated with a lower risk of cognitive decline, dementia and Alzheimer's disease. This could be due to the presence of omega-3 fatty acids and antioxidants which improve the blood flow to the brain and exert anti-inflammatory and antioxidant properties.
Implementation and Practical Tips
Adopting the Mediterranean diet involves making practical changes. Don’t stress about looking for Mediterranean products, instead choose fruits, vegetables, whole grains, and lean proteins that are available in your area. Begin changing your eating habits gradually by introducing fresh ingredients and limiting processed foods. Mostly have fun by experimenting with new recipes.
Check out the following cookbooks for inspiration for your next meal!
1 -
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day.
by America's Test Kitchen
2 -
Zaytinya: Delicious Mediterranean Dishes from Greece, Turkey, and Lebanon.
by José Andrés
3 -
Mediterranean: Naturally nutritious recipes from the world's healthiest diet.
by Susie Theodorou
4 -
Claudia Roden's Mediterranean: Treasured Recipes from a Lifetime of Travel.
by Claudia Roden
5 -
Nistisima: The Secret to Delicious Mediterranean Vegan Food from the Mediterranean and Beyond.
by Georgina Hayden
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5. Ceriello, Antonio et al. “The protective effect of the Mediterranean diet on endothelial resistance to GLP-1 in type 2 diabetes: a preliminary report.” Cardiovascular diabetology vol. 13 140. 19 Nov. 2014, doi:10.1186/s12933-014-0140-9
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7. Petersson, Sara Danuta, and Elena Philippou. “Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence.” Advances in nutrition (Bethesda, Md.) vol. 7,5 889-904. 15 Sep. 2016, doi:10.3945/an.116.012138
