1. What is the Mediterranean diet?
Mediterranean diet gained popularity in the 1960s when it was observed that countries, particularly Italy and Greece, had fewer deaths from heart diseases. This was attributed to the differences in the dietary choices when compared to the United States and Northern Europe. Mediterranean diet typically includes vegetables, fruits, beans, whole grains, seeds, and nuts. It does emphasize on poultry, fish, and dairy products with limited consumption of red meat. Mediterranean diet includes olive oil, which has monounsaturated fat and is excellent for health.
2. Is Mediterranean diet safe?
Several research studies have shown its heart-healthy benefits due to being very well-balanced and safe.
What are the health benefits of Mediterranean diet?
A meta-analysis review of large randomized controlled trials showed that the Mediterranean diet is associated with a reduced incidence of stroke. Several observational studies documented that it reduces overall and cardiovascular mortality. This diet has been noted to reduce the risk of heart disease, particularly heart attacks in several research studies. Medical literature confirms that the Mediterranean diet has beneficial effects on Alzheimer’s disease, Parkinson’s disease, and cancers such as prostate, colorectal, oropharyngeal, and breast cancers.
3. Is the Mediterranean diet sustainable?
World Health Organization recognizes the Mediterranean diet as a sustainable and healthy dietary pattern that is easy to follow. It is very sustainable as compared to other diets that are not well balanced such as more extreme forms of diets such as Keto, Adkin diet, to name a few. Since it is very well balanced, it is easy to follow. People in the countries that border the Mediterranean Sea follow this diet for life, and it translates to their low cardiovascular disease prevalence. It is very close to the American Heart Association’s dietary recommendation, except that this diet has a higher content of fat. Given its heart-healthy benefits, physicians strongly recommended it.
4. Is the Mediterranean diet better for certain people than others?
Mediterranean diet is overall very safe for consumption for extended periods for almost everyone. However, it is recommended to limit the high-fat content. Uncontrolled Diabetic patients should also limit carbohydrates as well as high-fat content.
A research trial from Italy concluded that it is possible that Mediterranean type eating, which is rich in fibers, antioxidants, and healthy fats, has a vital role in reducing inflammatory biomarkers. This diet is suitable for most of the people. Diabetes patients, as well as obese patients, have been shown to benefit from it. Individual patients who have rare diseases such as hypertriglyceridemia may further limit the carbohydrate portion of Mediterranean diet. There are a few exceptions, and I will recommend discussing it with your physician to cater to individual needs.
Credits: Cover photo by Anis Rehman – Malibu, Los Angeles, California
