Contemporary Diets: Which One Is Right for You — Mediterranean Diet
Are you confused about the differences and potential benefits between popular diets? Wondering which one might be best for you?
This is the last in a five-part blog series navigating contemporary diets, their philosophy, the science supporting each one, and the potential drawbacks. Previously I highlighted Paleo, Veganism, the DASH Diet and the ketogenic diet. For this last post in the series, I’ll highlight the Mediterranean Diet
Follow along and see which one is right for you!
#5: The Mediterranean Diet
The genesis of what we’ve come to know as the “Mediterranean Diet” began in the 1950s with physiologist Ancel Keys. Concerned about the rapid increase in cardiovascular disease in middle aged men after World War II, he hypothesized that replacing saturated fat with polyunsaturated fat would reduce CVD. What became known as the Seven Countries Study was the world’s first multicounty epidemiological study focused on the relationship of lifestyle and diet with disease – specifically CVD and stroke.
(Foods high in saturated fat: Red meats, pork, bacon, fried foods, full fat dairy,
butter and lard, and commercial baked goods. Foods high in unsaturated fat:
Olive oil, nuts and seed and their oils, and fatty fish)
Keys’ data did support the health benefits of a reduced saturated fat diet. Throughout the Mediterranean, olive oil is the main source of fat and is used liberally. And the predominant non-plant protein being fish rather than red meat, supports heart health as well.
But there’s some controversy surrounding the Seven Countries Study. There were initially more than seven countries studied but the data from some countries did not show a similar relationship between saturated fat intake and heart disease. This data was simply excluded from the results. Not particularly good science.
The seven countries highlighted in the study were the United States, Greece, Italy, Finland, Netherlands, Yugoslavia and Japan.
In addition, the study only included middle aged men. However, the resulting USDA Guidelines that were born from the Seven Countries Studies were applied to women & children as well. Science has since uncovered different nutritional requirements especially for growing children, and pregnant and nursing women.
So, what does the Mediterranean Diet entail? The Mediterranean Sea borders 22 countries, ranging from Southern and Eastern Europe, the Middle East and Northern Africa, so there is no one dominant cuisine. But there are overarching similarities across the cuisine of these countries:
Plant-forward cuisine
Abundant beans and lentils
Fish as the main non-plant protein
Nuts and seeds daily
Whole grains
Lots of lemon, garlic and fresh herbs
Limited red meats and sweets
Smaller portion sizes
Fresh seasonal fruits for dessert
Daily physical activity
Emphasis on community – eating with family and friends
Strengths
Although diets are inherently difficult to study, the Mediterranean Diet has a lot of scientific research behind it. There have been multiple clinical studies with well-documented benefits from following the Mediterranean Diet. There are reduced risk of stroke, heart disease, cancer, metabolic syndrome, diabetes and obesity. Of these, heart disease, stroke, cancer, and diabetes are among the 10 leading causes of death in the United States.
These health benefits are likely due to synergistic effects of the overall diet profile. The Mediterranean Diet is anti-inflammatory, high in fiber, low in sodium and low in saturated fat. In addition, there are lifestyle factors that support general good health – being active daily and the emphasis on the social aspect of sharing meals together.
Potential Drawbacks
There’s no real downside to the Mediterranean Diet. There is an emphasis on homecooked meals, so if the kitchen is not your happy place, it might prove challenging to adhere to it. While the Mediterranean Diet is often recommended for diabetics, caution should be taken with carbohydrates, especially from grains or too much fruit as they can contribute to blood sugar imbalance.
The Mediterranean Diet is consistently ranked as one of the healthiest diets on the planet. And it’s versatile. There are options for eating vegetarian Mediterranean. Eating gluten-free? There are an abundance of foods and recipes that don’t contain glutenous grains. And with its emphasis on fresh, whole foods, it’s naturally low sodium for those on salt restrictive diets. The Mediterranean Diet is a win for everyone!
