The Mediterranean diet

The Mediterranean diet is increasingly popular for many reasons, but the health benefits of the diet may be exaggerated. Most studies focus on populations living (and eating) around the Mediterranean area in the 1960's.

Activity levels tend to be ignored, and some of the traditional foods and recipes aren't readily available in the United States. Also, the level of fat, even though it comes from olive oil, may not be as healthy when used in an American diet.

That said, however, the Mediterranean diet has some very good points. One good point is that the food is delicious - the "Good & Garlicky, Thick & Hearty, Soul-Satisfying More than Minestrone Italian Soup Cookbook" has become my favorite cookbook, with minor changes in the recipes to reduce the fat.

Red meat, which has been known for years to increase the risk of heart disease, is eaten sparingly. Whole grains and vegetables are emphasized, improving the nutritional level far beyond the "average" American diet. The proponents of the diet encourage a large variety of foods, especially plant-based foods, which increases the nutritional value.

The traditional people living around the Mediterranean Sea are very diverse, in culture, ethnic background, and diet. Many people think of the "Mediterranean diet" as being mostly Greek or Italian - but when you look at a map you can see that any study of this area must also include the Mediterranean islands and North Africa, which have very different traditional foods. The one thing that appears to tie them together is the olive oil, although this area also seems to have less chronic diseases (like heart disease and cancer) than North American and Western European populations.

So what, in a nutshell, is the Mediterranean diet?

The bedrock of this diet is whole grains, pasta, and potatoes. (exactly opposite of the popular Atkins diet and other high-protein diets).

Next in importance are the healthy fruits, vegetables, beans and nuts.

Both the whole grains and the vegetable dishes are cooked with, or flavored by, small amounts of olive oil. No butter, or any other cooking oil, is used.

And every day, in addition to whole grains, fruits and vegetables, you are encouraged to eat small amounts of yogurt or cheese, and a glass of wine.

And, also in the daily category, this diet includes exercise and healthful outdoor activities!

A few times a week you are allowed small portions of poultry or fish (but not every day). You may substitute eggs for the chicken or fish for some meals, and you are also allowed sweet treats a few times each week. Sweet deserts every day are definitely not encouraged!

Red meat, in small portions, is allowed a one or two times each month.

One of the things that is particularly appealing about this diet is that it encourages you to eat healthy food, without actually eliminating anything from your diet. Admittedly, giving up the daily sugar rush is going to be difficult for many people, but once you've refocused on healthy food, the cravings will recede.

But is all that olive oil really as healthy as they claim?

There is some controversy on this point. Dr Joel Fuhrman, author of the book Eat to Live, has this to say about the olive oil:

"The bottom line about healthy fats is that raw nuts and seeds, avocados, and unsalted olives (if you can find them) contain healthy fats. However, you should consume a limited amount of these foods, especially if you wish to lose weight. Also remember that oil, including olive oil, does not contain the nutrients and phytonutients that were in the original olive. The oil has little nutrients (except a little vitamin E) and a negligible amount of the phytochemical compounds. If you eat the quantities of oil permitted on the typical Mediterranean diet, where all the vegetables are cooked in oil, you will have difficulty taking off the weight you need to lose."

On the other hand, Dr. William Umiker, in an article included in the Wellness Letters website, says this:

"Consumed in moderation, [monounsaturated fat like olive oil] actually promotes weight loss. It does so by triggering the synthesis of cholecystokinin, a hormone associated with feelings of satiety The more full we feel, the less likely we are to snack between meals. A little fat also improves the palatability of vegetables and other healthful, low-calorie foods. The better such foods taste, the more of them we're likely to eat."

The Mediterranean diet is higher in fat than recommended by the American Heart Association (over 40%, as opposed to the recommended 30% or less) but includes lots of highly nutritious foods that many Americans avoid. And although whole grains and legumes are emphasized, there are also many portions of white-flour pasta and bread, which are considered by many health experts to be as useless, nutritionally, as pure sugar - and one of the causes of the world-wide obesity epidemic. Pros and cons - good points and bad.

So is should you try the Mediterranean diet? Do your research, talk to your doctor - and then decide if the Mediterranean diet will meet your health needs.

Jonni Good is the author of most of the original articles on this site. Jonni always looks for the easy way to solve common health problems, by working with human nature. Her books have helped hundreds of people lose weight, get fit, and regain their health - with less struggle. Please take a moment to visit her other sites:

Do You Gain Weight... Even when you eat less than your thinner friends? Learn why it happens, and how to use nutritious, satisfying food to break the metabolic pattern that causes some people to gain weight too easily.

Sugar Cravings and Addiction – Describes a simple program to help people break their addiction to sugar and fat. This book has been popular ever since it came out in 2003, and has helped hundreds of people lose their cravings for sugar and other simple carbs. Once the cravings are under control, it's easier to stick with your diet and regain your health.

Weight Lifting for Absolute Beginners – A guide to lifting weights for strong muscles and bones.

The Easy-Does-It Diet – A guide to creating your own delicious and healthy frozen diet meals. Eat healthy, low-fat meals without paying extra for store-bought frozen diet food.

Disclaimer: This site and the articles contained here are for information purposes only. The authors have made every effort to make sure the information is accurate, but no health decisions should ever be made based on this or any other website. Please contact your doctor before starting any diet or exercise program.

The Mediterranean diet

So what, in a nutshell, is the Mediterranean diet?

But is all that olive oil really as healthy as they claim?

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