Mediterranean Diet

The Mediterranean diet is one of the poster children for a healthy choice of eating patterns. This is largely true with the makeup of that type of diet. It is high in foods we know reduce the risk of chronic diseases (vegetables, whole grains, legumes, fruit), & features lower amounts of foods that we are advised to limit or have in moderation (highly processed, added sugars, high SFA). It’s also pretty flexible, and importantly doesn’t include any restrictions.

More than food

However when looking at this as a healthier option it isn’t just about diet. People from this region with longer life expectancies (in the Blue Zones) tend to have a more holistic view of health. They are more connected with their local communities. Then are physically active every day, usually don’t smoke, have low stress & regular sun exposure. Ok, so living in Manchester not sure how much I can do about the latter!

Other common nutritional themes are they don’t tend to over-eat. Their food is often locally grown, prepared & cooked at home. The protein included is a mix of lean meats, fish & dairy.

A paper looking at whether we can ascertain the best diet for health summarised; “all potentially consistent with: Food, not too much, mostly plants”. It found that while there were consistent themes in eating to optimise health, there isn’t a “best” diet. So beware anyone telling you there is!

A note: this diet is not perfect. A study looking at deficiencies when in an energy deficit found the Mediterranean diet was lacking in a few nutrients. Albeit less than an intermittent fasting diet.

Summary

A couple takeaways: Part of the health halo around this diet stems from the lifestyle & communities, not just the food. Although the high vegetable, whole grains & legumes content is obviously still a big factor.

Secondly you don’t need to change everything & adopt a new diet ‘identity’. Yes this type of diet is health promoting. Take the good aspects that suit your personal preferences, & incorporate those into your diet. Flexibility again, & finding what works for you.

References: Mac Nutrition Uni, Tully 2016, Katz and Mellor 2014
(Reposted from Instagram)

Mediterranean Diet - EJP Nutrition