The Mediterranean diet can be drawn back to the rich history and cultural activities that occurred in the regions that formed the Mediterranean basin. Indeed, this basin serves as a historical landmark, markedly influenced by an eclectic mix of ethnic cultures all throughout history. This mix resulted from the cross-integration and incorporation of certain dietary patterns characteristic of the Christian Roman Empire, the Germanic nomads and the Arab world, among others (1). The Mediterranean diet has been internationally recognized as an exemplary dietary pattern for human health and well-being, being inscribed on the Representative List of the Intangible Cultural Heritage of Humanity by the United National Educational, Scientific and Cultural Organization (UNESCO) in 2010 (2). This dietary pattern carries a simplistic style of food preparation and cooking, yet comprehensively incorporates wide-ranging blends of tastes and colours, while ultimately capitalizing on the macro and micro nutrients that help constitute a healthy diet. Below, we can see the rich variety of food, essentially grouped according to their nutritional characteristics: Here we can make the following observations: A vast blend of colours can be seen spread across the table in one meal. This may suggest that: - A wide range of foods and possible combinations of food can be incorporated into one meal. Furthermore, the wide range in food options may suggest that there may be great flexibility in the price of foods which an individual can purchase at their local supermarket, thereby making this dietary pattern an economical option that an individual may adopt. - There is a presence of a panoply of nutrients integrally held within the food components. The various colours of the foods tell an incredible story of the type of nutrients and minerals that may exist within these meals. Many of the essential micro nutrients such as Vitamin A and C and other substances such as lycopene can evidently be determined by the bright yellow and red colours of the fruits and vegetables so pleasantly displayed on the table. An individual, therefore, may hold a certain sense of guarantee that certain essential nutrients may be met when considering this dietary pattern as an option One other observation that can be noted is the proportionate manner in which the components of the meals are distributed. This observation may underscore a really important point that actually may point to the reason why this dietary pattern is considered a model when it comes to individual health and well-being.
One main feature of this diet is the guidance that is provided in determining the quantities of food which an individual may eat on a daily basis. This guide is supplied through the “Food Pyramid,” which gives a solid breakdown of the types of food and a rough guide to the recommended serving size of each food type (3). Additionally, recommendations are also provided regarding the consumption of water, alcohol, and confectionery food. See the Food Pyramid for the Mediterranean Diet below: From our observation of the Food pyramid, we can safely say then, that there is incorporation for a balanced meal and there is also consideration for physical activity. Food and physical activity make an incredible combination when talking about combating certain health challenges in the environment in which we live. Additionally, the table below describes a more detailed picture of the daily or weekly recommended servings each for each food category, taking note that by USA and Australian standards, one serving is equivalent to the following quantities (4): - half (1/2) cup of cooked green or orange vegetables - half (1/2) cup cooked dried or canned beans, peas or lentils - one (1) cup green leafy or raw salad vegetables - half (1/2) medium potato or other starch vegetables or - one (1) medium tomato
There is evidence that suggests that this dietary pattern reduces the risk of certain types of cancers. Due to the rich presence of anti-oxidants [lycopene, polyphenols, carotenoids etc.] + Vitamins A,C,E etc. + Co-factors [Zinc, Manganese Copper etc.] in the wide ranging foods that make up this eating pattern, anti-carcinogenic effects may be exerted in the body following the consumption of these foods (5). Such effects may include: -Non-oxidative mechanisms: Protect critical cellular biomolecules [lipids, lipoproteins, DNA] -Anti-oxidative mechanisms: delay/ prevent oxidative damage to cells, through the buffering of oxygen reactive species that are formed in the body from naturally occurring metabolic reactions. -Inhibitory mechanisms: Stopping cell division at G0-G cell cycle phase, suppress carcinogen-induced phosphorylation of regulatory proteins [p53 + Rb] antioncogenes. The Mediterranean Diet has been shown to be associated with reduced risk of the following types of Cancers: Breast, Prostate. Another potential benefit can be seen its hypocholesterolemic effect: inhibiting HMG-Co A Reductase [3-hydroxy-3-methylglutaryl-Coenzyme A Reductase], which from a metabolic standpoint, positively influences an individual’s lipid profile: Elevating HDL level (taking note that normal resides within a range that usually exceeds 40 or 50 mg/dL) Reducing Triglycerides level (taking note that normal remains below a quantity of 150mg/dL) Lowering the blood glucose concentrations and Reducing blood pressure, among other effects. Visibly though, the practice of this dietary pattern has also been positively correlated with a decrease in abdominal circumference (taking note that this parameter is one such measure used to assess obesity) So already, we can see some benefits potentially being derived from persons who may assume diabetic, hypertensive or obese profiles. This finding may therefore be implicated in observing positive outcomes against Cardiovascular disease. One obvious benefit that may well be overlooked is the adequate energy provided by these combinations of food that adequately meets the minimum daily requirements of a human. The guidance informed by the Food Pyramid takes into consideration that the foods consumed do not drastically exceed the minimum energy requirement. The minimum daily energy requirement for an average adult human is within the range of 2000 to 2500 kCal and the energy provided by the food, given that quantities consumed are in accordance with the Food Pyramid, fortifies the individual with sufficient energy to carry out tasks adequately and productively in a given day. This is important to recognize as any excess of energy consumed that is not necessarily utilized by the body subsequently converts to fat and remains stored in this state. The practice of consuming energy way in excess of the minimum energy requirement may set the stage up for obesity in the long term. Here, we take note of not only quality but quantity as a significant component in this dietary pattern.
Now, we have seen how the foods that make up this dietary pattern interact with the human body and the health benefits that can be achieved by these interactions. Curiously though, we can also compare this dietary pattern with the Western diet that may be seemingly more popular and widely accepted, but generally less healthy for the human body. - Mediterranean diet more inclined towards consumption of fresh organic food vs less healthy Western diet more inclined towards consumption of processed foods Effect: Processed foods may remove nutritional layers of the food prior to consumption. Consequently, these Western diets may miss or lack certain essential nutrients that may make a big difference in the health of an individual - Mediterranean diet consists of a more colourful plate with great variety of ingredients vs less healthy Western diets may consist more of foods that carry less colour or luster Effect: Western type diets may miss certain important ingredients that carry anti-oxidative properties, thereby lacking protection from the risk of certain Cancers - Mediterranean diet incorporates important polyunsaturated fatty acids to maintain a healthy ratio of omega 6/omega 3 in the body vs Western type diets that may omit adequate amounts of omega 3 fatty acids, and instead incorporate greater quantities of omega 6 fatty acids, which may throw off the balance of omega 6/omega 3 ratio Note: a healthy ratio exists within the range 1:1 and 4:1 Western diets may exist within the range 15:1 and 17:1. This may therefore be seen as morbidly deranged (6). Effect: Western Diets may be less protective for atherosclerosis and other inflammation forming processes that occur in the body, thereby increasing risk for poor cardiovascular outcomes.
Once there is compliance with the National Guidelines of Countries that follow the Mediterranean dietary pattern, positive outcomes, such as weight-loss and the fight against obesity may persist. The benefits may also be realized in your everyday setting, having adequate energy to conduct work productively each day. The greatest benefit, however seems to be reaped in the long- term. Many of the ingredients incorporated into this dietary pattern has shown to reduce the risk of certain types of cancers, while improving cardiovascular outcomes. It may be worth the interest to delve further into this dietary pattern and what specific components make this diet truly the gold standard.
6 Comments
Jevon
4/7/2021 04:01:47 pm
Fantastic article M, very informative and well done.
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Marisa
4/9/2021 07:55:03 am
Thank you Jevon! Really appreciate you taking the time to read. I hope that at least one piece of detail remains with you in thought and practice. Cheers -M.
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cathy
4/10/2021 10:31:17 am
Excellent work well done and very useful
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Marisa
4/12/2021 09:02:23 am
Thanks Cathy : )
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Stacey
4/26/2021 09:40:39 am
Interesting read! Goes into a lot of details, thanks for sharing!
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Marisa
4/29/2021 07:41:46 am
Thanks Stacey : )
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