Mediterranean diet is built on high-quality foods with basic ingredients that include fresh fruits and vegetables, whole grains, nuts and seeds, legumes, sea foods, yogurt, olive oil, and a small amount of wine. This diet has the reputation for being a true model of healthy eating and contributes to better health and quality of life. It is rich in olive oil, grains, fruits, nuts, vegetables, and fish, but low in meat, dairy products and alcohol. While food should be seasonal, fresh, appropriately portioned and organically grown, avoiding processed food is a must. The diet is also abundant in antioxidants and multiple vitamins and a score based on adherence to the Mediterranean diet could be used as an effective preventive tool for reducing the risk of premature death in the general population (Sofi, Cesari, Abbate, Gensini, & Casini, 2008).
Some authors claim that the Mediterranean diet is more than just a diet—it's a lifestyle (Cloutier & Adamson, 2004). The authors believe that by finding fulfillment in exercise, the outdoors, and nurturing relationships--all part of living Mediterranean style -- will help prevent anyone falling back into unhealthy habits. The researchers also found that a compound in olive oil named “oleocanthal”, may reduce inflammation, which could help prevent conditions like heart disease, metabolic syndrome, Type 2 diabetes, arthritis, Alzheimer's, and autoimmune diseases, as well as certain cancers.
Portion control is another important approach as a foundation of successful weight control. According to Cloutier and Adamson (2004), this diet provides a substantial protection against major chronic degenerative diseases including heart disease, cancer, Parkinson's and Alzheimer's disease. Unlike most diets, the Mediterranean diet does not cut fat consumption, rather it makes wise choices about the type of fats that are used: as monounsaturated fat found in olive oil, nuts, and avocados, polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines, and trout), and fat from plant sources, like flaxseed (Stutman, 2005).
The relevance of Mediterranean diet as a therapeutic or preventive strategy in metabolic syndrome was emphasized in a study co-authored by a team (Esposito, Marfella & Ciotola, 2004). The researchers randomized 180 men and women with metabolic syndrome to compare the Mediterranean diet with a “prudent diet” as treatment approaches. The nutrient composition of the two diets used in the experiment (50%–60% carbohydrates, 15% protein, <30% fat) was similar. The authors concluded that after 2 years, patients on the Mediterranean diet lost more weight than the control group and had lower plasma levels of CRP and IL-6, as well as less insulin resistance. Their total cholesterol and triglycerides fell and their HDL rose over the course of the diet-study, significantly more than for participants on the prudent diet. In addition, endothelial function improved in the Mediterranean diet group while remained stable in the control group. The results of the above study represented the first demonstration ever in the literature that a Mediterranean-style diet works in people with metabolic syndrome, obesity, hyperlipidemia, diabetes and many chronic degenerative diseases. The authors suspected that the benefits might be due to the reduction in low-grade inflammation associated with metabolic syndrome.
A traditional Mediterranean diet with an additional daily serving of mixed nuts appears to be useful for managing metabolic abnormalities in older adults and provides substantial protection against diabetes and metabolic syndrome(Salas-Salvadó, 2008). Mediterranean diet is connected with less risk of mild cognitive impairment, according to another report (Scarmeas, 2009). Needes (2002) concludes that in order to lessen gout and kidney damage, protein levels need to be kept low and should not be above 15- 20% of the total calories in the diet. Based on the results of a 20 year mega-nutritional study two authors scientifically illustrated that a “plant-based- oil-free diet” can not only prevent and stop the progression of heart disease but can also reverse its effects (Caldwell & Esselstyne, Jr, 2008). Another team of researchers (Sofi et al., 2008) assessed and analyzed 12 international studies, which collectively included more than 1.5 million participants whose dietary habits and health were tracked for follow-up periods ranging from three to 18 years. All these studies examined the concept of using a numerical score to estimate how much people stuck to the diet, called an “adherence score.” The researchers found that people who stayed strictly on the diet had significant improvements in their health, including a 9% drop in overall mortality, a 9% drop in mortality from cardiovascular disease, a 13% reduction in incidence of Parkinson and Alzheimer's disease, and a 6% reduction in cancer.
As a conclusion, Mediterranean diet could serve as one of the best and easiest metabolic syndrome preventive diets(Giugliano & Esposito, 2008). It is also a complete anti-inflammatory diet, which could help fight metabolic syndrome and many other degenerative diseases related to chronic sub-clinical inflammation. Inside the metabolic syndrome paradigm are included the visceral (abdominal) obesity, type 2 diabetes, dyslipidemia, gout, kidney failure, Alzheimer disease and even certain cancers. Consumption of a Mediterranean diet has been found to be associated with a reduction of overall mortality and a reduced incidence of cardiovascular disease, all highly elevated as a consequence of metabolic syndrome. Adherence to a Mediterranean diet is associated with a significant improvement in health status, as seen by a significant reduction in overall mortality (9%), mortality from cardiovascular diseases (9%), incidence of or mortality from cancer (6%), and incidence of Parkinson's disease and Alzheimer's disease (13%). These results seem to be clinically relevant for public health, in particular for encouraging a Mediterranean-like dietary pattern for primary prevention of major chronic diseases (Sofi, 2009). .
Here is a short review of the Mayo Clinic summary on the background of the Mediterranean diet:
Some of the advantages of the Mediterranean Diet proved scientifically:
o It can defend from chronic degenerative diseases.
o It may fight certain cancers.
o It may lower heart disease risk, elevated blood pressure and "bad" cholesterol levels.
o It may protect from metabolic syndrome and Type 2 diabetes.
o It may aid in weight loss and weight management efforts.
o It can keep you away of depression.
o It may safeguard from Alzheimer’s and Parkinson’s disease.
o It may improve rheumatoid arthritis.
o It can help breathing capacity.
o It may lengthen life.
The Mediterranean diet main components include:
1. 5-10 servings daily of fruits and vegetables.
2. 3 or more servings of whole grains, beans, nuts, seeds.
3. Olive or grain oils (canola).
4. Fish and seafood, or soy protein as a substitute.
5. Limited or no red meat.
6. Water as the main beverage.
7. Daily despite limited intake of red wine.
8. Limited dairy products.
9. Limited desserts
10. Daily physical activity.
References:
1. Cloutier, M., & Adamson, E. (2004). The Mediterranean diet. New York: USA:Harper.
2. Stutman, F. (2005). 100 best weight-loss tips. Philadelphia: USA: Medical Manor Books.
3. Esposito, K., Marfella, R., & Ciotola, M. (2004). Effect of a Mediterranean style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome: a randomized trial. The Journal of the American Medical Association, 292, 1440–1446
4. Sofi, F., Cesari, F., Abbate, R., Gensini, G. F., & Casini, A. (2008). Adherence to Mediterranean diet and health status: meta-analysis. British Medical Journal, 337, 1344.
5. Scarmeas, N., Stern, Y., Mayeux, R., Manly, J. J., Schupf, N., & Luchsinger, J. A. (2009) Mediterranean diet associated with lower risk of cognitive impairment. Health & Medicine, 66, 216-225.
6. Salas-Salvadó, J. (2008). Mediterranean diet plus nuts may be helpful in managing metabolic syndrome. Health & Medicine, 168, 2449-2458.
7. Needes, R. (2002). Naturopathy for self healing. India: New Delhi: B. Jain Publishers
8. Sofi, F. (2009). The Mediterranean diet revisited: evidence of its effectiveness grows. Curr Opin Cardiol. 24, 442-6.
9. Giugliano, D., & Esposito, K. (2008). Mediterranean diet and metabolic diseases. Curr Opin Lipidol. 19, 63-8.
