The Mediterranean Diet

As we are on a never-ending search for a healthier diet, it is not unusual for us to look to other countries for inspiration. One particular diet which is gaining momentum is the Mediterranean Diet. A dieter’s dream and the antithesis of most diets; the Mediterranean diet is easy to follow, requires a high consumption of (monounsaturated) fat and red wine!

The Mediterranean Diet is a nutritional concept which states that consuming olive oil and wine will lower the risk of heart disease and will combat obesity. The Mediterranean diet derives its name from the countries which border the Mediterranean Sea. There are many variations of Mediterranean diet due to social, political and economically differences between Mediterranean countries. However, the Mediterranean diet does share one common characteristic - the large consumption of olive oil, which dominates all Mediterranean meals.

How Does The Mediterranean Diet Work?

The Mediterranean Diet seems a contradiction in itself; it encourages individuals to eat more mono-saturated fats to become healthier. Does this concept have any merit to it? The Mediterranean diet works on the notion that most of their meals consist of monounsaturated fats (ie. olive oil) which counteracts the animal fats. Unlike animal fats, monounsaturated fats do not raise blood cholesterol levels. Monounsaturated fats are the ‘good’ fats which are required for the body in order to function properly.

Advocates of the Mediterranean diet also contend that red wine, which is consumed frequently in Mediterranean diets, is also a significant factor in reducing heart disease. Although this has not been proven yet, red wine is renowned for their antioxidant qualities and contains bioflavonoid, which helps to eliminate bad toxins in the body.

Characteristics of the Mediterranean Diet

Although there are several variations of the Mediterranean diet, however all share the same characteristics. The Mediterranean diet consists of:

• High consumption of olive oil (emphasis on consuming monounsaturated fat)
• High consumption of fruits, vegetables, breads, cereals (such as pasta, beans, nuts and seeds).
• Moderate consumption of fish and poultry.
• Moderate consumption of wine (two to three times a week).
• Low consumption of eggs and red meat.

Current Research on the Mediterranean Diet

As a result of low incidents of heart disease and death rates in Mediterranean countries, more and more countries are looking to their Mediterranean neighbours to help them with their diet.

It is a curious phenomenon that Mediterranean countries like France and Italy have a few reported cases of heart disease compared to their American counterparts, which share a very similar diet. Both America and France consume high levels of animal fat but France has comparatively lower cases of heath related disease. Admittedly this could be due to other factors such as lifestyle.

Current studies are investigating how close the Mediterranean style diets are to the AHA (American Heart Association) dietary guidelines. It is evident that those who follow the Mediterranean diet consume less saturated fats then those who are on the average American diet. However, there are some key similarities. For instance, the USDA food guide pyramid comprises many of the foods that are emphasised in the Mediterranean diet.

If these studies prove that the Mediterranean diet is an effective way of reducing heart disease then it will have significant repercussions for the health community.