The age-defying diet from the shores of the Mediterranean
The Mediterranean diet as a proven recipe for optimal health
Thomas Bormans
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In a world where fashion diets and quick weight loss solutions dominate thinking, the Mediterranean diet is particularly noteworthy due to its proven effectiveness and health benefits. Inspired by traditional eating habits in Mediterranean countries, the Mediterranean diet has won the attention and admiration of health professionals worldwide.
But what makes the Mediterranean diet so special? Why do the healthiest people in the world swear by it? And why is it recommended by nutritionists and also other scientists? In this article, we look at the diverse aspects of this diet and examine the scientific background to its remarkable health outcomes.
An overview of the Mediterranean diet
To understand why the Mediterranean diet is so popular, it is important to provide a brief overview. This way of eating is characterized by an abundance of fresh, whole foods, as is common in Mediterranean countries such as Greece, Italy and Spain. Here are a few key ingredients:
Plenty of plant-based foods: Fruit, vegetables, whole grains, legumes, nuts and seeds are at the heart of the Mediterranean diet. These nutritious foods are rich in vitamins, minerals, fiber, and antioxidants.
High-quality fats: Olive oil is a cornerstone of the Mediterranean diet and provides healthy, monounsaturated fats that have a positive effect on heart health. Fatty fish such as salmon and sardines, which provide the important omega-3 fatty acids, are also eaten regularly.
Moderate consumption of dairy products: Yogurt and cheese are eaten in moderation, often in the form of Greek yogurt and small portions of hard cheese, which usually comes from goats.
Lean protein: Poultry, eggs and lean red meat are eaten with low frequency compared to vegetable and fish protein; seafood consumption varies, traditionally depending primarily on a country's distance from the sea.
herbs and spices: Mediterranean cuisine is seasoned with herbs and spices such as basil, oregano and garlic, which reduces the need for excessive salt.
Wine in moderation: Even though it is not absolutely necessary, many followers of the Mediterranean diet enjoy a glass of red wine in small to moderate amounts with meals.
Minor workmanship: Originally, the Mediterranean diet was a dietary pattern of the poor, and as such, it includes locally grown, seasonally fresh foods
Little sweet stuff: Fresh fruit is the typical daily dessert, sweets are made with nuts and olive oil.
Scientific underpinning
The Mediterranean diet has in recent years due to its positive effects on longevity and overall health attracted a lot of attention. Research has shifted from focusing on individual foods and nutrients to studying the benefits of dietary patterns.
Numerous studies have consistently found a link between adherence to a Mediterranean diet and a lower risk of age-related, non-communicable diseases such as cardiovascular problems, metabolic disorders, neurodegenerative diseases, cancer, depression, respiratory diseases and bone fractures in older adults. This evidence comes from both prospective observational studies and studies involving different population groups.
In addition, the Mediterranean diet is not only beneficial to health, but also ecologically sustainable. This makes it a valuable cultural heritage that offers a healthy diet and lifestyle that respects both human health and the environment.
Health benefits
The Mediterranean diet is often touted for its potential positive effects on longevity and overall health. Here are a few key points that highlight their health benefits:
Heart health
Research has shown that the Mediterranean diet can reduce the risk of heart disease, lower LDL (bad) cholesterol levels, and improve blood pressure control. The combination of monounsaturated fats in olive oil, omega-3 fatty acids in fish, and a low percentage of saturated fats plays a crucial role in promoting cardiovascular health.
Weight management
Although the Mediterranean diet is high in healthy fats, it is associated with weight loss and weight management. The focus on whole, low-processed foods and the high fiber content help people feel full and satisfied, resulting in better portion control.
Diabetes prevention and management
People who follow the Mediterranean diet have a lower risk of developing type 2 diabetes. This is due to the high levels of complex carbohydrates, fiber, and healthy fats, which help regulate blood sugar levels.
Longevity
The Mediterranean diet is closely linked to higher life expectancy. Studies have shown that people who stick to this diet not only live longer, they also have a better quality of life in old age.
Cognitive health
A Mediterranean diet may also contribute to better cognitive function and a lower risk of age-related cognitive decline. Those contained in foods antioxidants and anti-inflammatory compounds may protect brain health.
Reducing the risk of cancer
Although more research is needed, some studies suggest that a Mediterranean diet may reduce the risk of certain types of cancer, possibly due to high consumption of fruits, vegetables, and antioxidants.
Cultural factors and lifestyle
The Mediterranean diet isn't just about food, it's about a way of life. One of the reasons it appeals to so many people is its holistic approach to wellbeing. It promotes several lifestyle factors that contribute to overall health:
Social ties
Mediterranean cultures place great value on socializing and eating together. Eating with friends and family promotes a sense of community and emotional wellbeing, which can reduce stress and promote mental health.
Physical activity
Regular physical activity is an important part of the Mediterranean lifestyle. Whether it's a leisurely stroll along the coast or a friendly soccer game, exercise is integrated into everyday life.
Mindful eating
The Mediterranean diet promotes conscious eating, enjoying every single bite and paying attention to feelings of hunger and satiety. This can prevent overeating and promote a healthier relationship with food.
Stress reliever
The Mediterranean lifestyle is generally less hectic and places more emphasis on balancing work and family life. Less stress contributes to better mental and physical health.
Cultural differences
It is important to emphasize that the Mediterranean diet is not a one-size-fits-all model. The countries around the Mediterranean all have their own variants of this dietary pattern. For example, the Greek diet contains more yoghurt and lamb, while in Italy pasta and a variety of cheeses are on the menu. These variations reflect the diversity of the Mediterranean region and its culinary traditions.
In summary, the Mediterranean diet is not just another short-lived health trend, but a proven diet that proves time and time again its ability to promote wellbeing and longevity. With its delicious flavors and wealth of health benefits, adopting this diet can be a delicious step towards a healthier and more sustainable lifestyle.
References
- Boucher, J.L. (2017). Mediterranean eating pattern. Diabetes Spectrum, 30(2), 72—76. https://doi.org/10.2337/ds16-0074
- Caprara, G (2021). Mediterranean-type dietary pattern and physical activity: the winning combination to counteract the rising burden of non-communicable diseases (NCDs). Nutrients, 13(2) 429. https://doi.org/10.3390/nu13020429
- Dominguez, L.J., Di Bella, G., Veronese, N. & Barbagallo, M. (2021). Impact of Mediterranean Diet on Chronic Non-Communicable Diseases and Longevity. Nutrients, 13(6), 2028. https://doi.org/10.3390/nu13062028
- Petersson, S. & Philippou, E. (2016). Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence. Advances in Nutrition, 7(5), 889—904. https://doi.org/10.3945/an.116.012138
- Green Mediterranean diet may help protect against brain atrophy. (2022, April 7). News. https://www.hsph.harvard.edu/news/hsph-in-the-news/green-mediterranean-diet-brain-health/
- Mentella, M.C., Scaldaferri, F., Ricci, C., Gasbarrini, A. & Miggiano, G.A.D. (2019). Cancer and Mediterranean Diet: a review. Nutrients, 11(9), 2059. https://doi.org/10.3390/nu11092059
- Barbouti, A. & Goulas, V (2021). Dietary antioxidants in the Mediterranean diet. antioxidants, 10(8), 1213. https://doi.org/10.3390/antiox10081213
- Martínez-Gonzalez, M.A. & Martín-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current Opinion in Clinical Nutrition and Metabolic Care, 19(6), 401—407. https://doi.org/10.1097/mco.0000000000000316
Publiziert
19.3.2024
Kategorie
Lifestyle
In a world where fashion diets and quick weight loss solutions dominate thinking, the Mediterranean diet is particularly noteworthy due to its proven effectiveness and health benefits. Inspired by traditional eating habits in Mediterranean countries, the Mediterranean diet has won the attention and admiration of health professionals worldwide.
But what makes the Mediterranean diet so special? Why do the healthiest people in the world swear by it? And why is it recommended by nutritionists and also other scientists? In this article, we look at the diverse aspects of this diet and examine the scientific background to its remarkable health outcomes.
An overview of the Mediterranean diet
To understand why the Mediterranean diet is so popular, it is important to provide a brief overview. This way of eating is characterized by an abundance of fresh, whole foods, as is common in Mediterranean countries such as Greece, Italy and Spain. Here are a few key ingredients:
Plenty of plant-based foods: Fruit, vegetables, whole grains, legumes, nuts and seeds are at the heart of the Mediterranean diet. These nutritious foods are rich in vitamins, minerals, fiber, and antioxidants.
High-quality fats: Olive oil is a cornerstone of the Mediterranean diet and provides healthy, monounsaturated fats that have a positive effect on heart health. Fatty fish such as salmon and sardines, which provide the important omega-3 fatty acids, are also eaten regularly.
Moderate consumption of dairy products: Yogurt and cheese are eaten in moderation, often in the form of Greek yogurt and small portions of hard cheese, which usually comes from goats.
Lean protein: Poultry, eggs and lean red meat are eaten with low frequency compared to vegetable and fish protein; seafood consumption varies, traditionally depending primarily on a country's distance from the sea.
herbs and spices: Mediterranean cuisine is seasoned with herbs and spices such as basil, oregano and garlic, which reduces the need for excessive salt.
Wine in moderation: Even though it is not absolutely necessary, many followers of the Mediterranean diet enjoy a glass of red wine in small to moderate amounts with meals.
Minor workmanship: Originally, the Mediterranean diet was a dietary pattern of the poor, and as such, it includes locally grown, seasonally fresh foods
Little sweet stuff: Fresh fruit is the typical daily dessert, sweets are made with nuts and olive oil.
Scientific underpinning
The Mediterranean diet has in recent years due to its positive effects on longevity and overall health attracted a lot of attention. Research has shifted from focusing on individual foods and nutrients to studying the benefits of dietary patterns.
Numerous studies have consistently found a link between adherence to a Mediterranean diet and a lower risk of age-related, non-communicable diseases such as cardiovascular problems, metabolic disorders, neurodegenerative diseases, cancer, depression, respiratory diseases and bone fractures in older adults. This evidence comes from both prospective observational studies and studies involving different population groups.
In addition, the Mediterranean diet is not only beneficial to health, but also ecologically sustainable. This makes it a valuable cultural heritage that offers a healthy diet and lifestyle that respects both human health and the environment.
Health benefits
The Mediterranean diet is often touted for its potential positive effects on longevity and overall health. Here are a few key points that highlight their health benefits:
Heart health
Research has shown that the Mediterranean diet can reduce the risk of heart disease, lower LDL (bad) cholesterol levels, and improve blood pressure control. The combination of monounsaturated fats in olive oil, omega-3 fatty acids in fish, and a low percentage of saturated fats plays a crucial role in promoting cardiovascular health.
Weight management
Although the Mediterranean diet is high in healthy fats, it is associated with weight loss and weight management. The focus on whole, low-processed foods and the high fiber content help people feel full and satisfied, resulting in better portion control.
Diabetes prevention and management
People who follow the Mediterranean diet have a lower risk of developing type 2 diabetes. This is due to the high levels of complex carbohydrates, fiber, and healthy fats, which help regulate blood sugar levels.
Longevity
The Mediterranean diet is closely linked to higher life expectancy. Studies have shown that people who stick to this diet not only live longer, they also have a better quality of life in old age.
Cognitive health
A Mediterranean diet may also contribute to better cognitive function and a lower risk of age-related cognitive decline. Those contained in foods antioxidants and anti-inflammatory compounds may protect brain health.
Reducing the risk of cancer
Although more research is needed, some studies suggest that a Mediterranean diet may reduce the risk of certain types of cancer, possibly due to high consumption of fruits, vegetables, and antioxidants.
Cultural factors and lifestyle
The Mediterranean diet isn't just about food, it's about a way of life. One of the reasons it appeals to so many people is its holistic approach to wellbeing. It promotes several lifestyle factors that contribute to overall health:
Social ties
Mediterranean cultures place great value on socializing and eating together. Eating with friends and family promotes a sense of community and emotional wellbeing, which can reduce stress and promote mental health.
Physical activity
Regular physical activity is an important part of the Mediterranean lifestyle. Whether it's a leisurely stroll along the coast or a friendly soccer game, exercise is integrated into everyday life.
Mindful eating
The Mediterranean diet promotes conscious eating, enjoying every single bite and paying attention to feelings of hunger and satiety. This can prevent overeating and promote a healthier relationship with food.
Stress reliever
The Mediterranean lifestyle is generally less hectic and places more emphasis on balancing work and family life. Less stress contributes to better mental and physical health.
Cultural differences
It is important to emphasize that the Mediterranean diet is not a one-size-fits-all model. The countries around the Mediterranean all have their own variants of this dietary pattern. For example, the Greek diet contains more yoghurt and lamb, while in Italy pasta and a variety of cheeses are on the menu. These variations reflect the diversity of the Mediterranean region and its culinary traditions.
In summary, the Mediterranean diet is not just another short-lived health trend, but a proven diet that proves time and time again its ability to promote wellbeing and longevity. With its delicious flavors and wealth of health benefits, adopting this diet can be a delicious step towards a healthier and more sustainable lifestyle.
Referenzen
- Boucher, J.L. (2017). Mediterranean eating pattern. Diabetes Spectrum, 30(2), 72—76. https://doi.org/10.2337/ds16-0074
- Caprara, G (2021). Mediterranean-type dietary pattern and physical activity: the winning combination to counteract the rising burden of non-communicable diseases (NCDs). Nutrients, 13(2) 429. https://doi.org/10.3390/nu13020429
- Dominguez, L.J., Di Bella, G., Veronese, N. & Barbagallo, M. (2021). Impact of Mediterranean Diet on Chronic Non-Communicable Diseases and Longevity. Nutrients, 13(6), 2028. https://doi.org/10.3390/nu13062028
- Petersson, S. & Philippou, E. (2016). Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence. Advances in Nutrition, 7(5), 889—904. https://doi.org/10.3945/an.116.012138
- Green Mediterranean diet may help protect against brain atrophy. (2022, April 7). News. https://www.hsph.harvard.edu/news/hsph-in-the-news/green-mediterranean-diet-brain-health/
- Mentella, M.C., Scaldaferri, F., Ricci, C., Gasbarrini, A. & Miggiano, G.A.D. (2019). Cancer and Mediterranean Diet: a review. Nutrients, 11(9), 2059. https://doi.org/10.3390/nu11092059
- Barbouti, A. & Goulas, V (2021). Dietary antioxidants in the Mediterranean diet. antioxidants, 10(8), 1213. https://doi.org/10.3390/antiox10081213
- Martínez-Gonzalez, M.A. & Martín-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current Opinion in Clinical Nutrition and Metabolic Care, 19(6), 401—407. https://doi.org/10.1097/mco.0000000000000316
Publiziert
19.3.2024
Kategorie
Lifestyle
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