|
Author: Roy Barker Article source: http://www.goarticles.com/. Used with author's permission.
Well, to begin with, there isn't really any one Mediterranean Diet! There's a whole swag of countries bordering the Mediterranean Sea. The basic Mediterranean Diet has common characteristics even if the sourrounding countries differ in culture, language and recipes to some extent.
* an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds
* olive oil is a source of mono-unsaturated fat - common to the Mediterranean area
* some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much)
* eggs are consumed in low to moderate amount say 1 to 4 eggs a week
* fortunately wine is acceptable but in low quantities ie. 1 - 3 glasses per day
A good question to ask is - Does a Mediterranean-style diet follow American Heart Association dietary guidelines?
Mediterranean-style diets are often close to US dietary guidelines, but not exactly.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In
fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too.
However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and
extended social family support structures) may also play a part. At this stage this is just a theory. However the research tells all - the diet has existed for umpteen years.
If you would like further proof of the mediterranean diet benefits resulting from research and qualified researchers you
could try visiting http://content.nejm.org/cgi/content/short/348/26/2599 or http://my.webmd.com/content/article/67/80070.htm. Both of these sites give good 'food for thought'(excuse the pun)."Olive oil plays a central role, but it is not alone," says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health.
"It's among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important -- eating the proper diet can significantly reduce your risk of early death." He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.
Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale -- with top numbers going to those most closely following the Mediterranean diet -- the death rate dropped by 25%.
The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean
diet -- lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.
"The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes," says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.
"If the main message that Americans get is to just increase their olive or canola oil consumption, that's unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats."
Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human
Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked. Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. Roy is also the author of Safe and Easy Weightloss, a downloadable e-book based on the popular Mediterranean Diet. It can be viewed at http://www.safe-and-easy-weightloss.com
Search Engine Optimization for Dummies
Being visible the Internet is the first step to being found on the Internet. So take advantage of these proven success tips and avoid the traps that will make y...
Your Skin can Speak Volumes
Everyone dreams of having skin that is healthy, smooth and radiant. This state of skin perfection would have to derive from proper and attentive care. Your skin...
Effective Use of Your Online Time
The Internet is increasingly becoming a major time killer for
many of us. Involuntarily, we started to spend more time online
than we really can afford. Here ...
Classified Ads That Get Results
Classified ads do not have the big market appeal that a full color display ad has, but they are still one of the most economical ways to get your business into ...
CV Writing - Common Mistakes and How to Avoid Them
Your CV has only 20 seconds to make an impression. Discover what you need to know to make it to the second round of the job selection process.
Multiple Skills for the 21st Century
(excerpted from The Weekend Seminar - Skills for the 21st Century 1999 Version)
Cell Phones Accessories - Second To Barbie
You can dress up an outfit or dress it up with accessories such as a coat, a purse, or shoes. Accessories for something can add to its performance such as a cel...
Lowering the Blood Pressure with the Help of Acupuncture
Doctors and scientists from the Irvine university of California have recently discovered a new method of lowering blood pressure. This method is based on electr...
Paid Assassins
The civil war in Iraq seems to be much more mild than some had been predicted. Many pundits painted a doom and gloom scenario out of control. Yet we are see the...
How To Hold On To Your Customers Like Hell And Make Them Pay You Again And Again!
You must understand that marketing is a process and not a one
time task. You must also know that it cost about ten times less
to sell to an existing customer t...
How to Quickly and Easily Deal With Rude People
Where I live there seems to be a a growing population of rude and vulgar people. And no matter how hard I wish for things to change it is not going to happen. I...
Reducing Taxes Through Dividend-Salary Mix Calculations
Should I take wages or dividends from my privately owned
corporation? What is the best way of taking money out
of my company? In other words, what will result ...
Before Falling Truly and Madly in Love Ask Each Other 10 Pertinent Questions
You've just met someone and instantly you've clicked - the chemistry unbelievable - you want to spend the rest of your life with this person! Life never looked...
How to Avoid Getting Ripped-Off Online
Online security is one of the top catch phrases these days, but hardly anybody knows what it means and worse, most home computer users think security only appli...
Keeping the Stress out of Single Parenting
Researched through personal experience! by Marta Dodd Budget Your Money. Even if you are living paycheck to paycheck like most of us, knowing how much money goe...
Sepia Toned Prints from Your Colour or Black and White Photos – 5 Minute Digital Fix
Quite often I will have clients bring in old photographs of their "elder" relatives that were taken well before colour photography was around.
From Spyware with Love!
Its late. You've been scouring the web for that perfect present for your Aunt Bess in Idaho.
Secure Your PC From Hackers, Viruses, and Trojans
No user on the internet is safe from assault. Viruses, Trojans and Spyware can all effect your computer by placing annoying ads, tracking your credit card numbe...
Tips To Take Control Of Debt Collection
Yes, debt collection tips can help. You may think you have no power when the debt collector comes calling, but think again! Find out what you need to know now ....
The Definition of Love
I saw real love while working at a cozy, candle-lit Italian restaurant with great ambiance and really good food.
The Top Ten Ways to Stop Procrastinating Now
10. Procrastination Condemnation - Lose the Labels! All those things you call yourself, such as lazy, scattered, disorganized, not good enough, incompetent, or ...
Hello! I Cant Sell!
What's that you say? You can't sell? Oh, you must be right, although you are selling me right now! A good friend of mine once said to me, "Life is sales....
Better Healthcare Needed
Commentary on the need for a better healthcare system.
Debt Consolidation Mortgage - Decode Its Apparent Complexity
Author intends to offer counsel to people who are misguided by loads of information available on the internet. Here she writes about how debt consolidation can...
|
Print this page