The mediterranean diet

Each human group follows a regular dietary pattern, common to almost all members, forming a typical way of eating for an entire region, country or culture. In recent years, traditional eating patterns are being impacted for various reasons, however, many habits handed down from generation to generation are still maintained.

The Mediterranean diet is one of those traditional eating patterns that has endured over time, preserving qualities that distinguish it as an example of healthy eating, based on dietary patterns of Mediterranean countries, especially Spain, Portugal, Italy, France, Greece, Morocco, Cyprus and Croatia.

The Mediterranean diet is characterized above all by being very varied and delicious, including many foods of vegetable origin in their natural state, the consumption of wheat bread and other cereals, the use of olive oil as the main fat, the moderate consumption of meat, fish and wine accompanying meals.

Scientific references on the nutritional values of the Mediterranean diet

The first scientific references on the Mediterranean diet date back to 1948, when the epidemiologist Leland G. Allbaugh studied the way of life of the inhabitants of the island of Crete and, among other aspects, compared their diet with that of the inhabitants of Greece and the United States.

The term Mediterranean diet is attributed to the American physiologist Ancel Keys, known for his contribution to the study of the effects of diet on cardiovascular diseases. His activity was reflected in the publication of the book: "How to eat well and be better in the Mediterranean style.

Keys, aware of the good health of the inhabitants of the countries surrounding the Mediterranean Sea, began his studies on the diet and customs of the people living in that region, in search of a hypothesis, beyond genetics, that would justify the lower number of cardiovascular events and deaths occurring in that environment, compared to those occurring in the United States of America.

Studies of cardiovascular risk factors in seven countries

Between 1958 and 1964, Ancel Keys' team analyzed some cardiovascular risk factors in men between 40 and 59 years of age belonging to 4 countries: Finland, the United States, Japan, and the Netherlands, where mortality rates from cardiovascular diseases were high, and in 3 Mediterranean countries: Greece, Italy, and Yugoslavia, where the rates were lower.

The main interest of the study was the quantity and quality of dietary lipids. The Mediterranean regions studied, Crete, Corfu, Crevalcore, Montegiorgio and Dalmatia, had a diet based on the consumption of olive oil, cereals, fruits, fresh vegetables and wine. The diet of the four non-Mediterranean populations was characterized by high consumption of dairy products, fatty meats, and alcoholic beverages, mainly beer and spirits.

The study showed that the risk of cardiovascular disease depends more on the type of fat used in the diet than on the amounts consumed. The study verified that Mediterranean populations consuming olive oil had a lower risk of suffering from cardiovascular disorders than populations consuming animal fats.

Characteristics of the traditional Mediterranean diet

Although the traditional Mediterranean diet stands out for including foods of unquestionable nutritional value, its main quality lies in the abundance and the various exquisite and healthy ways of preparation, which allow to reach an optimal balance between food and nutritional components, through different options.

It is a diet that contains a high density of nutrients, since it includes various foods of vegetable origin, such as fruits, vegetables, legumes and nuts, rich in complex carbohydrates, dietary fiber, minerals, vitamins and bioactive substances.

The use of olive oil as the main culinary fat contributes in various ways to the maintenance of health and enhances the flavor of other foods in their natural form. It includes moderate alcohol intake, mainly in the form of wine, consumed during meals.

It is a diet to be enjoyed in a quiet, family atmosphere, respecting time patterns and traditions specific to each region.

Health benefits of the Mediterranean diet

The daily intake of fruits and vegetables, due to their high content of folic acid, tocopherols and vitamin C, among others, reduces the risks of suffering from cardiovascular diseases, some types of cancer, neural tube defects and cataracts.

Regular consumption of fruits as dessert and snacks reduces the intake of foods containing simple sugars, which represent a greater risk of overweight and obesity.

Frequent consumption of walnuts, hazelnuts and almonds may have a protective action against coronary heart disease. They can also provide magnesium, copper, potassium, phosphorus, selenium, folic acid, vitamin E and dietary fiber, rich in various bioactive substances.

The high consumption of olive oil, used as the main culinary fat, reduces cholesterol levels. It probably also reduces thrombogenic risk, platelet aggregability and blood pressure.

The moderate intake of wine, consumed with meals, favors the circulatory system, avoiding the formation of thrombi, contributes to the production of insulin, improving glucose metabolism, thus reducing the risk of type 2 diabetes.