What are the benefits of the Mediterranean diet?

The Mediterranean paradox is what leaves us scratching our heads. People who live in the Mediterranean have a lower incidence of heart disease, cancer, diabetes type 2, obesity, Parkinson’s and Alzheimer’s, despite a diet higher in fat.

The difference seems to be due to the variation of their pyramid diet which is quite different than Canada’s Food Guide. The Canadian Food Guide emphasizes vegetables and fruits, grains, milk and alternatives, and meat and alternatives.

In contrast the first item in the Mediterranean diet is exercise which is considered a part of daily life. This is followed by whole grains (including potatoes) on a daily basis. There’s no shortage of complex carbohydrates in the Mediterranean Diet. Enjoy ten servings of fruits and vegetables daily remembering that one serving is ½ cup. Beans, lentils and nuts are enjoyed daily along with olive oil, cheese and yogurt.

No percentage of the fat in the cheese and yogurt is defined and olive oil, which is the main fat instead of butter, lowers cholesterol, blood pressure and keeps blood sugar levels stable.

On a weekly basis one should consume fish, poultry, eggs and sweets in moderation and finally meat should be eaten only on a monthly basis. Spices include fresh herbs instead of salt. And red wine gets a thumb’s up; five ounces daily for women and ten ounces daily for men.

Processed foods are rarely eaten as in North America and this avoids the trans fats, excess sugar and sodium. Quite a difference compared to the Canadian Food Guide.

Click here for the Mediterranean Diet pyramid: http://www.zepa.com.tr/folders/14830/categorial1images/3692/mediterranean_diet_food_wine_pyramid.gif

Two major studies conducted in Europe found that people who followed a Mediterranean diet based on fruits, vegetables, grains, and healthy fats aged at a slower rate and lived longer. These studies also showed that this diet can lower cholesterol and blood pressure. Specifically, the food and lifestyle in this plan provide:

-- Daily physical activity;
-- An adequate amount of calories;
-- Adequate amounts of vitamins and minerals;
-- The right proportion of healthy fats;
-- A high amount of fruit and vegetables;
-- Adequate intake of fiber and protein;
-- A low amount of sweets containing concentrated sugar.

Studies have found that the Mediterranean diet helps to lower the risk of the following conditions:

Obesity. A two-year randomized trial comparing low-fat, low-carbohydrate, and Mediterranean diets in middle-aged, mildly obese men and women found that the low-carb and Mediterranean diets resulted in greater weight loss than the low-fat diet. The Mediterranean diet also lowered low density lipoprotein (LDL) (bad) cholesterol most and controlled blood sugar most effectively. Only 15% of study participants were women, but in that group, those who followed the Mediterranean diet lost, on average, about 13 pounds more than the women on the low-fat diet and 8 pounds more than the women on the low-carb diet.

Heart disease. Women in the Nurses' Health Study whose diet most closely approximated the Mediterranean pattern were 28% less likely to die of heart disease or stroke during an 18-year period than women who ate a typical American diet.

Diabetes. In a 13,380-person Spanish study, participants who strongly adhered to a traditional Mediterranean diet were 83% less likely to develop diabetes than those following the diet least closely.

Alzheimer's disease. A study of cognitive function in 2,258 older Americans over a four-year period found a 40% reduced risk for Alzheimer's disease among those who most closely followed the Mediterranean diet.

All-cause mortality. The NIH-AARP Diet and Health Study, involving nearly 400,000 women and men ages 50 through 71, found that people who most closely followed this diet were about 20% less likely to have died of heart disease, cancer, or any cause over a five-year follow-up period.

Other conditions. Research has also found Mediterranean-style eating to be associated with improvements in rheumatoid arthritis, reduced risk for chronic obstructive pulmonary disease (COPD), and reduced risk for recurrence of colon cancer.

Adopting a Mediterranean diet that emphasizes whole grains, legumes, fruits and vegetables, lean sources of protein, and unsaturated fats (e.g., olive oil) can help you live longer, slim down, and lower your risk of heart disease, cancer, diabetes, and dementia. Even though it's promoted as a diet to prevent heart disease, the Mediterranean menu can help keep your whole body in tip-top shape.

"When you eat a diet that's good for the heart, you're doing your brain, liver, immune system, and every other system the same favor," explains David Katz, MD, director of the Prevention Research Center at Yale University School of Medicine.

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Olive oil, the main fatty component of the Mediterranean diet, is characterized by monounsaturated fatty acids as well as by its elevated content of antioxidant agents. An antioxidant is thought to protect the body's cells from the damaging effects of oxidation by scavenging for free radicals (highly reactive molecules that attack cells in the body) generated during the metabolic processes of the body. The high portion of monounsaturated fatty acids in olive oil may cause a decrease in LDL (bad) cholesterol and an increase in HDL (good) cholesterol, which may diminish the risk of suffering from heart troubles. The antioxidants present in olive oil are thought to scavenge for free radicals, which are highly reactive molecules that attack cells in the body. The antioxidants may also protect against peroxidation or further cell damage by free radicals. Although there have been several studies linking olive oil consumption to cholesterol regulation and free radical scavenging in humans, animal studies have suggested that fats (olive oil) in the Mediterranean diet may harm blood vessels. Thus, there is still controversy over the safety and efficacy of olive oil and its role in the Mediterranean diet.

Wine and olive oil, essential components of the Mediterranean diet, are considered important additions to a healthy lifestyle because of their tyrosol and caffeic acid content. Tyrosol is a substance that may help prevent "bad" cholesterol. And, studies have suggested that caffeic acid may have antimitogenic, anticarcinogenic, anti-inflammatory and immunomodulatory properties.

A number of cancers, such as cancer of the large bowel and breast, are less frequent in Mediterranean countries than in northern Europe. It has been hypothesized that a low dietary intake of saturated fat accompanied by a higher intake of unrefined carbohydrates and possibly other protective nutrients could be the cause of such risk differences. Cohort and case control studies based on individual dietary intake, however, cannot definitely confirm or dispute the theory. Analytical studies on fat, fiber and breast and colon cancers are being reviewed.

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The Mediterranean diet, with its emphasis on vegetables, fruits, whole grains, fish, yogurt, beans, and nuts (plus wine in moderation) provides a wide array of vitamins and minerals. Numerous studies affirm the disease-fighting powers of this approach. The first U.S.-based study of the diet confirmed that the more closely people followed the Mediterranean eating style, the lower their risk of dying from either heart disease or cancer. A study examining the relative importance of each component of the diet found that its life-extending benefits stemmed mainly from drinking wine with meals, eating little meat, and eating lots of vegetables, fruits, nuts, olive oil, and legumes. Another bonus: a two-year-long study found that dieters lost more weight on a Mediterranean diet than a low-fat diet.