Entry 687945

The Mediterranean diet started in the 1960’s. At the time, researchers were looking at the area around the Mediterranean Sea because the people in that area tended to have fewer instances of heart disease as well as a longer, healthier life. But why? The researchers looked at what they ate as one factor that kept them healthier. 

The Mediterranean diet is plant-focused. The population in this area tended to eat more whole foods, like whole grains, beans, legumes (lentils), fruits, and vegetables. The main cooking oil was olive oil instead of butter. Healthy fats like olives, nuts, and seeds are enjoyed, which are great sources of unsaturated fats. While animal protein remained in the diet, it was not as much of a focus as the plant-based foods. This population ate poultry and fish every week, but red meat less often. Desserts were still enjoyed, but in smaller sizes, and less added sugar was consumed overall. There was also the thought, “I can have more tomorrow,” so instead of overindulging in rich or decadent foods, a smaller amount was eaten. Meals were more social, and the foods and portions were more intentional. Mindful Eating AWH Branded 

How does this differ from the American diet? 

The American, or Westernized, diet tends to be higher in processed foods. Convenience-type foods, sodas, chips, and frozen/canned meals are more popular and eaten more frequently. These foods are higher in sodium, added sugar, and saturated fat. The American diet emphasizes red meat and other sources of saturated fat, such as butter and sweets. Saturated fats have been shown to raise LDL, or the “bad” cholesterol, which increases our risk of heart disease. Not only are we eating these foods more often, but the portion sizes we eat are larger as well. Because we place greater emphasis on protein and processed foods, our intake of plant-based foods is much lower. This leads to a lower intake of fiber, which helps lower blood cholesterol levels, keeps us full for longer periods, and helps balance blood sugar. These plant-based foods are often much higher in antioxidants, vitamins, and minerals, all of which contribute to better overall health. 

The Mediterranean Diet has proven benefits. 

Less Risk of Hypertension

The Mediterranean diet is lower in sodium than the American diet. Lower-sodium diets reduce the risk of high blood pressure. The recommended daily intake of sodium is less than 2300 mg, which is about 1 teaspoon of table salt! 

Less Risk of Heart Disease

Because this diet emphasizes leaner proteins and healthier unsaturated fats found in oils, LDL (or bad cholesterol) tends to be lower. This diet is also higher in fiber-rich foods, which can help lower the LDL, as well as increase the HDL (good cholesterol). Both of which can help reduce the risk of heart disease. 

Less chance of Diabetes

The Mediterranean Diet is lower in refined and added sugar, both of which can increase the risk of glucose intolerance, which may lead to diabetes. Because of the high fiber intake in this diet, there is also a better chance of balanced blood sugar and feeling full for longer after each meal. 

Longer, healthier lives

The area around the Mediterranean Sea is known as a “Blue Zone”. This is one of many areas around the world that is home to a considerable number of people who are over 100 years old. The fruits and vegetables enjoyed are rich in antioxidants, vitamins, and minerals, which help protect against disease and illness. Fruits, vegetables, fish, and whole grains have also been shown to improve brain health, which could protect memory and brain function as we age. The whole foods promote weight loss due to the high fiber, lean proteins, and less processed foods.

How do I eat a more Mediterranean Diet? This is a quick recap from Harvard University: