Mediterranean diet

History:

The Mediterranean diet was not necessarily ever invented, but rather reflects typical food patterns of Greece since the Middle Ages. This diet reflects culture rather than a structured diet (1). The health benefits of the diet were first reported in 1975 by Ancel and Margaret Keys in their paper "How to Eat Well and Stay Well the Mediterranean Way." However, this diet did not gain recognition until the 1990s. While the Mediterranean diet has evolved, the central principles remained consistent. The foundation of the diet is centered upon fruits, vegetables, fish, beans, whole grains, and healthy fats such as olive oil. Instead of meat, this diet focuses on plant-based options making it have many health benefits along with being a heart-healthy diet. This diet ranks number one for the best overall diet by the US News.

Purpose:

This diet promotes a balanced healthy lifestyle that aids in weight loss while also avoiding chronic disease (2). This is one of the most extensively researched diets highly recommended by health professionals. Not only is this diet known for its weight loss benefits, but it also prevents cancers, enhances heart and brain health, and supports diabetes prevention and control.

General dietary practices:

There is no one right way to follow the diet. Many different countries border the Mediterranean Sea and different areas may eat different foods. However, the basic principles of the diet remain unchanged. Foods such as fruits, vegetables, nuts, seeds, whole grains, potatoes, fish, seafood, extra virgin olive oil, herbs, and spices are the foundation of the diet. This diet includes poultry, eggs, cheese, and yogurt in moderation. Rarely is red meat eaten. This diet excludes processed foods and meats, sugar-sweetened beverages, added sugar, and refined grains and oils. 

General guidelines (1):

  • Include a wide variety of fruits, vegetables, and whole grains  

  • Eat healthy fats especially from olive oil, nuts, and avocados

  • Incorporate fish and seafood into your diet and limit red meat

  • Introduce dairies such as Greek yogurt, plain yogurt, and a variety of cheeses in moderation  

  • Use herbs and spices instead of salt

  • Consume red wine in moderation

Key concerns:

The Mediterranean diet is generally safe for all ages and does not have any known health risks. This diet has been associated with a decreased risk of heart disease and is shown to reduce blood pressure and LDL cholesterol (1). Additionally, this diet is shown to prevent and control diabetes. The Mediterranean diet is not designed for weight loss, rather is a heart-healthy diet. This diet covers all major food groups with diverse flavors and maybe more adherable in the long term. Since this diet does not specify portion sizes or have a daily caloric limit there is a risk of potential weight gain through consumption of excess calories (3). Cooking fresh food may be time-consuming and more expensive, but that is the only downside of this diet.

Further Resources:

Apps: Mediterranean Diet & Meal Plan

Recipes: Mayo Clinic 

Websites: 

**The information presented provides an overview of the diet along with credible resources to refer to in order to learn more. This is not intended to make any dietary recommendations, rather an education tool for our clients.**

Reference:

  1. Altomare R, Cacciabaudo F, Damiano G, et al. The mediterranean diet: a history of health. Iran J Public Health. 2013;42(5):449-457. Published 2013 May 1.

  2. Godman H. Adopt a Mediterranean diet now for better health later - Harvard Health Blog. Harvard Health Blog. https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846. Published 2013. Accessed July 26, 2020.

  3. Diet Review: Mediterranean Diet. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/. Published 2018. Accessed July 27, 2020.