The Mediterranean Diet
Did you know that May is International Mediterranean Diet Month? While diets and eating styles may come and go, the Mediterranean Diet is one that has stood the test of time. Read on to learn more about how this diet was discovered, and how you can try this healthy (and tasty) way of eating.
History
After World War II, American physiologist Ancel Keys and other researchers noted that the residents of Greece and Southern Italy had fairly healthy populations, with long life expectancies. Keys postulated that the regional diet might have something to do with it. He and his peers conducted the famous Seven Countries Study, which focused on the role that diet and exercise play on mortality in different parts of the world. Keys became a believer in following the Mediterranean way of eating for health and longevity. Since then, this dietary pattern has been heavily researched, with results showing that it can have powerful positive effects on our health.
The Benefits
The benefits of the Mediterranean Diet are many, and the research is expansive. In a nutshell, experts believe the Mediterranean Diet can:
- Prevent a variety of cardiovascular ailments, from heart disease and heart attacks to high cholesterol.
- Prevent Type 2 Diabetes.
- Prevent stroke.
- Prevent mental illnesses like Alzheimer’s, Parkinson’s, and depression.
You can learn more with WebMD’s overview, or by spending a little time researching the diet on the web.
The Diet
First and foremost, the Mediterranean Diet is a plant-based diet. Fruits and vegetables, legumes, nuts, and whole grains made up the bulk of foods consumed by the Mediterranean residents that Keys and his colleagues studied. Researchers also observed that these long-lived Mediterranean residents ate lots of healthy fats every day (mainly olive oil and the oils found in fish and nuts), and rarely ate red meat. Animal-based proteins were generally consumed in moderation, and mostly included fish, poultry, eggs, and small amounts of yogurt and cheese.
What a Mediterranean Diet Looks Like:
Wondering what the diet looks like? Check out this overview from The Cleveland Clinic:
© 2014 The Cleveland Clinic
The Hidden Component
As noted in the Seven Countries Study, there’s one other component that Keys and his colleagues believed contributed to the longevity of Mediterranean residents: physical activity. The populations Keys studied spent much of their time working on their feet, as well as walking or riding bikes for transportation. To reap the full benefits of a Mediterranean Diet, we’ve got to be physically active! So if you’re thinking of adopting this way of eating, be sure that exercise is on the menu, too.
Additional Resources:
Want to learn more about the Mediterranean Diet? Here are some resources we found interesting.
ABC News: The Real Mediterranean Diet — What You Can Expect
EatingWell: Healthy Mediterranean Recipes
Healthline: 5 Studies on the Mediterranean Diet – Does it Really Work?
Disclaimer
Of course, the Mediterranean Diet may not be for everyone. We encourage all readers to consult with a physician or nutritionist to determine a dietary plan that fits their needs.
