The Mediterranean Diet

The Mediterranean Diet (MedDiet) is a way of eating which origin dates back to the Middle Ages with the tradition of the Roman culture. Back then, their diets were centred around three key elements being olive oil, bread and wine, supplemented by different cheeses, vegetables and a preference for fish over meat(1). 

Today, the MedDiet, has been proclaimed as one of the most nutritious and balanced approaches to eating. Interestingly, this diet is not simply characterized by the production and consumption of high quality foods, rather it is described as a social practice, involving cooking from fresh, and a welcoming, peaceful and social food environment which aims at enjoying and savoring delicious produce with family and friends.

So which exactly are the foods involved in the MedDiet? 

This is a dietary lifestyle which highlights are in the consumption of plant-based foods including: fruits, vegetables, grains, legumes, nuts and seeds. It is also characterized by the consumption of unsaturated fats (especially olive oil) where little saturated fats are involved. There is a regular but moderate intake of fish, poultry and dairy and a minimal and occasional consumption of red meat and red wine. An important nutritional aspect of this diet has been documented to be its high antioxidant capacity(2). This contributes towards increasing one’s nutritional status along with offering protection against oxidative damage (caused by inflammation, stress, smoking, UV radiation, pollutants, certain medications…).

The MedDiet also offers beneficial effects to our environment by lowering the emission of greenhouse gases, reducing energy, land use and water supply. All of which factors are higher in countries where intensive livestock farming primes for the consumption of animal-based products.

Most importantly, what does the research say about the impact of the MedDiet on health?

The health benefits of this diet have for long, been investigated, precisely since 1975, when Ancel Keys firstly investigated the association of the MedDiet with the risk of cardiovascular disease. Since then, a great deal of researchers have examined the association between this dietary lifestyle and other chronic illnesses.  

Studies have demonstrated the Mediterranean diet to be associated with a lower risk of cardiovascular disease, metabolic syndrome, type 2 diabetes, lower levels of LDL cholesterol, and lower susceptibility to certain cancers (3,4). Promising studies have been also conducted on the impact this diet could have on helping towards lowering the risk of developing degenerative diseases like dementia along with increasing the quality of life in older adults(5).

However, it is important to point out not to confuse this findings by inferring direct cause-effect, meaning that just because you consume a MedDiet does not mean you will automatically be immune to developing cardiovascular disease, for example. It is paramount that we look at the bigger picture and at the spectrum of different factors that contribute to health and disease, which can be biological (e.g. genetics), psychological (e.g. stress), social (e.g. socioeconomic status) and additional risks such as smoking, alcohol abuse and sedentary patterns.

Finally, my recommendations and tips for following a Mediterranean lifestyle

1. Centre your meals, primarily, around vegetables. Basically, make them the base of your meals. Aim for variety and lots of colour. It doesn’t need to look like a rainbow every meal, but switching them up every meal and day will offer diversity!

2. Try opting for unsaturated fats rather than saturated as far as possible. Good alternatives and easy swaps: for cooking, use olive oil instead of butter; for snacking, opt for nuts and seeds, dried fruit, hummus dips instead of pre-packaged crisps and crackers; avocado on toast instead of cream cheese or butter; add nuts and seeds into your salads and curries

3. Limit the consumption of alcohol from every day to maybe a nice glass of wine 3-4 times a week with a hearty meal

4. Aim for 1-2 portions of fish a week, one of them being oily fish such as salmon, which is rich in essential unsaturated fatty acids (i.e. Omega 3s)

5. Enjoy you meals and be mindful while eating, discover the superior sensual qualities of the foods (taste, aroma, texture, temperature, volume) and how these feel within your body (pleasant, neutral or unpleasant sensation?). 

6. Eating in company with your family and without distractions, take a break in between a meal to check in with yourself and see how you are feeling (still hungry, nearly satiated or already full?)

7. Incorporate movement into your lifestyle. Any kind that feels good for your body which could be walking, jogging, a short and intense workout, cleaning, yoga, pilates, cycling, gardening… 

References

1. Altomare, R., Cacciabaudo, F., Damiano, G., Palumbo, V. D., Gioviale, M. C., Bellavia, M., Tomasello, G., & Lo Monte, A. I. (2013). The mediterranean diet: a history of health. Iranian journal of public health, 42(5), 449–457.

2. González, C. M., Martínez, L., Ros, G., & Nieto, G. (2019). Evaluation of nutritional profile and total antioxidant capacity of the Mediterranean diet of southern Spain. Food science & nutrition, 7(12), 3853–3862. https://doi.org/10.1002/fsn3.1211

3. Estruch R, Martínez-González MA, Corella D, et al. Effects of a Mediterranean-style diet on cardiovascular risk factors: a randomized trial. Ann Intern Med. 2006;145(1):1–11

4. Fitó M, Guxens M, Corella D, Sáez G, Estruch R, de la Torre R, et al. PREDIMED Study Investigators Effect of a traditional Mediterranean diet on lipoprotein oxidation: a randomized controlled trial. Arch Intern Med. 2007;167(11):1195–1203.

5. Safouris, A., Tsivgoulis, G., Sergentanis, T. N., & Psaltopoulou, T. (2015). Mediterranean Diet and Risk of Dementia. Current Alzheimer research, 12(8), 736–744.