Mediterranean Diet Synopsis
As we are on a never-ending
search for a healthier diet, it is not unusual for us to
look to other countries for inspiration. One particular
diet which is gaining momentum is the Mediterranean
Diet. A dieter’s dream and the antithesis of most diets;
the Mediterranean diet is easy to follow, requires a
high consumption of (monounsaturated) fat and red wine!
The Mediterranean Diet is
a nutritional concept which states that consuming olive
oil and wine will lower the risk of heart disease and
will combat obesity. The Mediterranean diet derives its
name from the countries which border the Mediterranean
Sea. There are many variations of Mediterranean diet due
to social, political and economically differences
between Mediterranean countries. However, the
Mediterranean diet
does share one common characteristic - the large
consumption of olive oil, which dominates all
Mediterranean meals.
How Does The
Mediterranean Diet Work?
The Mediterranean Diet
seems a contradiction in itself; it encourages
individuals to eat more mono-saturated fats to become
healthier. Does this concept have any merit to it? The
Mediterranean diet works on the notion that most of
their meals consist of monounsaturated fats (ie.
olive oil)
which counteracts the animal fats. Unlike animal fats,
monounsaturated fats do not raise blood cholesterol
levels. Monounsaturated fats are the ‘good’ fats which
are required for the body in order to function properly.
Advocates of the
Mediterranean diet also contend that
red wine,
which is consumed frequently in Mediterranean diets, is
also a significant factor in reducing heart disease.
Although this has not been proven yet, red wine is
renowned for their antioxidant qualities and contains
bioflavonoid, which helps to eliminate bad toxins in the
body.
Characteristics of the
Mediterranean Diet
Although there are
several variations of the Mediterranean diet, however
all share the same characteristics. The Mediterranean
diet consists of:
- High consumption of
olive oil (emphasis on consuming monounsaturated
fat)
- High consumption of
fruits, vegetables, breads, cereals (such as pasta,
beans, nuts and seeds).
- Moderate consumption
of fish and poultry.
- Moderate consumption
of wine (two to three times a week).
- Low consumption of
eggs and red meat.
As a result of low
incidents of heart disease and death rates in
Mediterranean countries, more and more countries are
looking to their Mediterranean neighbors to help them
with their diet.
It is a curious
phenomenon that Mediterranean countries like France and
Italy have a few reported cases of heart disease
compared to their American counterparts, which share a
very similar diet. Both America and France consume high
levels of animal fat but France has comparatively lower
cases of heath related disease. Admittedly this could be
due to other factors such as lifestyle.
Current studies are
investigating how close the Mediterranean style diets
are to the AHA (American Heart Association) dietary
guidelines. It is evident that those who follow the
Mediterranean diet consume less saturated fats then
those who are on the average American diet. However,
there are some key similarities. For instance, the USDA
food guide pyramid comprises many of the foods that are
emphasized in the Mediterranean diet.
If these studies prove
that the
Mediterranean diet is an effective way of reducing
heart disease then it will have significant
repercussions for the health community.
|
Mediterranean Diet Articles
|
|
|
|
|
|
Home -
Disclaimer
-
Blog
-
Archives
-
Affiliates
