This is the first in a series of Diets that we like. As you are only too well aware, there are hundreds of diets to choose from. Some make sense, many do not!
There are many forms and historical notes on this diet, given the number of countries that border the Mediterranean.
A Dr. Walter Willett of Harvard University's School of Public Health presented the diet in the mid-1990s. This is when the diet started to get popular although it has been around a lot longer. It is based on the diets from some of the countries of the Southern Mediterranean region such as Spain, Greece, and Italy. This diet has come under greater scrutiny after research reports noted lower rates of heart disease.
The principal aspects of this diet include a high consumption of:
o Olive Oil
o Vegetables
o Unrefined cereals
o Fruit
A moderate consumption of:
o Dairy products
o Wine
o Fish
Low consumption of meat and a healthy and active lifestyle
Fat content is low and is mainly sourced from olive oil which is a rich source of monounsaturated fat, protects against heart disease, and provides a source of antioxidants. Use olive oil to cook in and dispense with oils that contain saturated fats.
Fruit and vegetables, especially tomatoes, protects against both heart disease and cancer; probably because of the antioxidants they contain. Tomatoes are a major source of antioxidants and heat processing such as cooking, as in the preparation of tomato sauces is recommended as it increases the availability of lycopene, one of the main antioxidants in tomatoes.
Oily fish are a source of omega-3 polyunsaturated fats and beneficial to the health of the heart.
Wine - alcohol in the Mediterranean is drunk in moderation and usually taken regularly with meals. For men around two glasses of wine per day, for women one glass per day. Wine, especially red wine, contains phytochemicals.
The combination of all the different ingredients of the diet makes it healthy. Other factors such as a more relaxed attitude to eating, plenty of sunshine and more physical activity, contribute to the healthy lifestyle in this region.
According to a study published in the British Medical Journal (May 29, 2008), the traditional Mediterranean-diet provides substantial protection against type 2 diabetes .
In July 2008 The New England Journal of Medicine published a study comparing the effects of three diets: low carb, low fat, and Mediterranean. The study lasted for 2 years and involved 322 participants. The low carb and Mediterranean diet resulted in the greatest weight loss, 12 lbs and 10 lbs, respectively. The low-fat diet resulted in a loss of 7 lbs. 86% of the study participants were men. The low carb and Mediterranean diets produced similar amounts of weight loss in the overall study results and in the men. The Mediterranean diet produced 3.8 kg (8.4 lbs) more weight loss on average than the low carb diet in women.
In September 2008 the British Medical Journal published a meta-analysis which showed that following strictly the Mediterranean diet reduced the risk of dying from cancer and cardiovascular disease; the risk of developing Parkinson's and Alzheimer's disease.
Other research has shown you could cut the risk of cancer by 9% if olive oil consumption was increased, and by 12% if eating red meat were reduced and you ate more peas, lentils and beans.
Just this month, in the UK, a new pill was launched, called Ateronon. The pill was launched at the British Cardiovascular Society in London, by Cambridge Theranostics.
The pill is based on tomatoes and could 'save lives on a global basis'. It is a 'one a day' natural food supplement made from the skins of tangerine tomatoes, which are grown in Italy.
Results show that the pill reduces the oxidation of bad cholesterol, LDL. When LDL cholesterol is oxidised, it can lead to the 'furring' of our arteries, a key contributor to heart disease. The active ingredient of this pill is Lycopene, a natural antioxidant from Tomato skins and found in the Mediterranean diet.
Cambridge Theranostics have now found a way for the body to absorb and therefore benefit from this proven antioxidant. A year long trial at Harvard is to begin soon.
Lana Soko is passionate about health and writes for lose-weight-with-us.com lose-weight-with-us.com
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