M E D I T E R R A N E A N    D I E T

The Mediterranean Diet is based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s".In addition to "regular physical activity," it emphasizes "abundant plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts". Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories. Because of its low level of saturated fat and high levels of monounsaturated fat dietary fiber, it is often cited as beneficial.

Although it was first publicized in 1945, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found. A parallel phenomenon is known as the French Paradox  

One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Some of its most beneficial results are:

·        Olive oil lowers cholesterol levels in the blood.

·        It lowers blood sugar levels and blood pressure.

·        Olive oil prevents peptic ulcers

·        It is effective in treatment of peptic ulcer disease

·        May be a factor in preventing cancer

Moreover, red wine is considered a beneficial factor too, as it contains flavonoids with powerful antioxidant properties.

The prescription is: high olive oil consumption, high consumption of legumes, high consumption of unrefined cereals, high consumption of fruits, high consumption of vegetables, moderate consumption of dairy products (mostly as cheese and yogurt), moderate to high consumption of fish, low consumption of meat and meat products, and moderate wine consumption.

Although green vegetables, a good source of calcium and iron, there is still concern about whether the diet provides adequate amounts of those nutrients.

There are plenty medical research about its beneficial results such as that the Mediterranean diet can produce more weight loss on average than the low-carb diet as well as its impact on more serious health matters. Several researches has shown reduced the risk of dying from cancer and cardiovascular disease as well as the risk of developing Parkinson's and Alzheimer's disease  .

As a conclusion, Mediterranean Diet is certainly a ticket to balanced nutrition and life but dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle (notably heavy physical labor), and environment may also be involved.

References from Wikipedia –the free encyclopedia