Posted by T.W. Anderson on Apr.15, 2009

©iStockphoto.com - meikla

If you compare the health statistics of the average American to the average Mediterranean individual you will see a number of differences. The first, and probably most important, is the far lower rate of cardiovascular disease in comparison with the US (and consequently, most Western nations). Secondly is the obesity levels. Thirdly is the overall lifespan.

Ironically, studies have shown that people living in the Mediterranean region consume the same–if not higher–amounts of fat that the average American or Westerner does. Yet the health differences are drastic. What gives?

The Mediterranean Diet.

The Mediterranean Diet first came into prominence during the 1940s, when the American doctor Ancel Keys first published his findings. However, it didn’t become well known until the 1990s, when science was able to verify with more clarity the findings that Dr. Keys had initially published. And what scientists began to uncover shocked them.

Known as the Seven Countries Study, this particular study found that Cretan men had a significantly lower mortality rate from heart disease, despite having relatively high intakes of fat. The Lyon Diet Heart Study took it a step further and tested a version of the Diet on a series of patients who had previously survived a single heart attack. They reduced consumption of red and processed meats in accordance with the diet, as well as getting the patients to change from butter to canola oil margarine. They found that the mortality rate from all causes dropped by 70%. So shocking were the findings that the ethics committee actually stopped the research and pushed the group to publish their findings immediately.

But what is the Mediterranean Diet? At its core it is nothing more than a healthy regime of physical activities and healthy eating. But it’s not about portion control or starving yourself. It’s about eating the right kinds of foods combined together. Based on Dr. Walter Willet’s School of Public Health, from Harvard, this is a diet that 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”.

The main ingredient in the Mediterranean Diet, and the one that has caused such interest in it and so much research over the years, is olive oil. Additionally the protein comes from fish and poultry rather than red meat, which helps keep cholesterol low, as well as reducing the bad fats. The thing is, most people out there enjoy a thick, juicy steak from time to time but they key is to remember that moderation is required. Eating red meat once or twice a month is fine. What you don’t need to do is choke down a steak 2-3 nights a week or live on a diet of hamburgers, or subsist on meals that are heavy on ground beef.

It is important to note that the Mediterranean Diet is not the same as Mediterranean cuisine. As many different countries within the Mediterranean Basin have different cultures and practices, cuisine can vary country to country. The Mediterranean Diet is mostly based upon Greek, Creten, and Southern Italian eating habits and daily consumption.

Recent studies also show that there are additional benefits that scientists were not aware of during their preliminary research. The British Medical Journal published in 2008 indicated that the Mediterranean Diet provides substantial protection against type 2 diabetes. Additionally, they performed a meta-analysis and found that those following strict adherence to this diet had a 9% lower risk of cardiovascular disease and a 6% reduced chance of getting cancer. Also, the chances of getting Parkinson’s or Alzheimer’s is reduced by 13%.

While the technical side of things can be a bit mind-boggling to the uninitiated, the tangible evidence of the Mediterranean Diet is visible within weeks, or even days, of starting the routine. Weight loss is the first noticeable difference, as well as increased energy due to a higher metabolism, and your body will revel in how easy it is to digest the new combination of food. It’s like putting the highest quality super premium unleaded in your fuel tank; your body will run fast, efficiently, and you’ll feel great. And the thing of it is, these are just the short term benefits!

Everyone wants to live a long, healthy life. Why not back up that desire with a healthy diet that can give you exactly what you want? Break the chain that binds you to processed foods and “fad” diets that celebrities tell you work wonders. Don’t let yourself be misled by the thousands of low-carb or low-fat diets out there, because all you are really doing is starving your body of natural substances it needs in order to survive. The best way to stimulate your body to the heights of health achievement is by giving it exactly what it needs: high quality fuel.

Remember, it’s not just about portion control or starving yourself, or completely eliminating certain foods from your diet. The biggest problem most people face is incorrect combinations of food that lead to the body having an overly difficult time of digesting those foods.  The Mediterranean Diet is a way of life that has been going on for thousands of years using the simplest of ingredients combined in such a way that it maximizes the longevity, energy, and healthiness of your body. Treat your body well. It’s the only one you’ve got, and isn’t that worth protecting?

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Posted under Food, Nutrition & Recipes, Nutrition.