Antoaneta Sawyer, PhD
Mediterranean diet is built on high-quality food with basic ingredients that include fresh fruits and vegetables, whole grains, nuts and seeds, legumes, seafood, yogurt, olive oil, and small amount of wine. This diet has the reputation for being a "true model of preventive eating" for patients with chronic degenerative disease and is known to contribute for better quality of life. (Source, AHA and NH-WC "Beyond Holistic)
The Mediterranean-style diet which is mainly a "low-carb" diet is quite more effective than low-fat- low-calorie diet for prediabetics and aged people with a cognitive decline. It is also rich in olive oil, nuts, and fish, but low in red meat, dairy products and alcohol. Whole food should be seasonal, fresh, strictly portioned, appropriately cooked, and organically grown. (Source, Wiki)
"This diet emphasizes organic vegetables, fruits, fish, olive oil, lower meat consumption, and moderate wine and non-refined grain intake," concludes lead author Tangney (Rush University Medical Center in Chicago), in a news release from the American Society for Nutrition (ASN). In a completely new and ongoing prospective study called the Chicago Health and Aging Project (CHAP, 2010), a team led by Tangney, have found that adherence to the Mediterranean diet may reduce the risk of cognitive decline with older age. (Source, Rush Univ)
A traditional nut-enriched Mediterranean Diet helps reverse metabolic syndrome, and appears to be useful for managing metabolic abnormalities in older adults, as well as provides substantial protection against diabetes, heart disease and stroke. (Source, MedPage Today) One of the first major studies on the Mediterranean diet use as preventive nutritional strategy in metabolic syndrome was performed in 2004 by a team of Italian scientists. Researchers randomized 180 men and women with metabolic syndrome to compare the effect of two diets-- "Mediterranean diet" and the so called "prudent diet." The nutrient ratio composition of both diets was identical consisting in 50%-60% carbohydrates, 15% protein, and <30%>It was concluded that after 2 years on both diets, metabolic syndrome patients on Mediterranean diet lost more weight, had lower plasma C- reactive protein (CRP) and interleukin 6 (IL-6) levels (a guarantee of reduced inflammation), and less insulin resistance, comparatively to the control group. Their total cholesterol and triglycerides fell, while the good cholesterol (HDL) rose significantly comparatively to the participants on the prudent diet. The main and maybe most important feature from the whole study was the endothelial function improvement in the Mediterranean diet group, while it remained unchanged in the control group. That was the first proof ever in the scientific literature (JAMA) that a Mediterranean diet works in people with obesity and metabolic syndrome, including people with diabetes and cardiovascular diseases. (Esposito et al., 2004) (Source, Wiki and PubMed)
The Mediterranean-style diet is more effective than a typical "low-fat" and "calorie-restricted" diet in case of metabolic syndrome prevention. According to a new study released last Monday, not only did the Mediterranean diet lead to a greater weight loss, but it also resulted in better glucose tolerance, and improved some of the serious metabolic effects (cardiovascular risk factors). The study, presented at the Experimental Biology 2010 meeting in Anaheim California experimented with testing the diet of 4,000 adults aged 65 and older. Final conclusions from the above study were that, "Adults over age 65 should look to include more olive oil, legumes, fiber, nuts, and seeds in their diet in order to improve their recall times and other cognitive skills, such as identifying symbols and numbers." Tangney, lead author of the above study, added to the above equation the necessity of a daily physical activity as an important part of maintaining cognitive skills. (Source, ASIP)
Authors (Cloutier & Adamson, 2004) claim that the Mediterranean diet is more than just a diet- it is a lifestyle. They believe that by finding fulfillment in exercise, the outdoors lifestyle, and relationships-- all fundamental part of the Mediterranean life style--would help prevent anyone falling back into unhealthy habits. The authors found that a compound in olive oil named "oleocanthal" (whose pungency induces a stinging sensation in the throat) m?y help reduce inflammation, and may prevent conditions like he?rt disease, metabolic syndrome, Type 2 diabetes, arthritis, Alzheimer's disease, autoimmune disease, and certain cancers. (Source, NH-WC "Beyond Holistic and ElementsForHealth)
Needes separately concludes that in order to lessen gout and kidney damage, protein levels had to be kept low and should not be above 15- 20% of the total diet calories (Needes, 2002). 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 it can also reverse its effects (Caldwell & Esselstyne Jr, 2008). Mediterranean diet is connected with less risk of mild cognitive impairment, according to another report (Scarmeas, 2009). (Source, NH-WC Beyond Holistic")
Another Italian team or researchers (Sofi, Cesari, Abbate, Gensini & Casini, 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. A score based on the strict adherence to the Mediterranean diet could be used as an effective preventive tool for reducing the risk of premature death in general population. It was examined the concept of using a numerical score to estimate how much people stick to the diet, known in the literature as an "adherence score." The researchers found that people who stayed strictly on the Mediterranean 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. (Source, BMJ)
Photo credit: Flickr
Mediterranean diet is built on high-quality food with basic ingredients that include fresh fruits and vegetables, whole grains, nuts and seeds, legumes, seafood, yogurt, olive oil, and small amount of wine. This diet has the reputation for being a "true model of preventive eating" for patients with chronic degenerative disease and is known to contribute for better quality of life. (Source, AHA and NH-WC "Beyond Holistic)
The Mediterranean-style diet which is mainly a "low-carb" diet is quite more effective than low-fat- low-calorie diet for prediabetics and aged people with a cognitive decline. It is also rich in olive oil, nuts, and fish, but low in red meat, dairy products and alcohol. Whole food should be seasonal, fresh, strictly portioned, appropriately cooked, and organically grown. (Source, Wiki)
"This diet emphasizes organic vegetables, fruits, fish, olive oil, lower meat consumption, and moderate wine and non-refined grain intake," concludes lead author Tangney (Rush University Medical Center in Chicago), in a news release from the American Society for Nutrition (ASN). In a completely new and ongoing prospective study called the Chicago Health and Aging Project (CHAP, 2010), a team led by Tangney, have found that adherence to the Mediterranean diet may reduce the risk of cognitive decline with older age. (Source, Rush Univ)
A traditional nut-enriched Mediterranean Diet helps reverse metabolic syndrome, and appears to be useful for managing metabolic abnormalities in older adults, as well as provides substantial protection against diabetes, heart disease and stroke. (Source, MedPage Today) One of the first major studies on the Mediterranean diet use as preventive nutritional strategy in metabolic syndrome was performed in 2004 by a team of Italian scientists. Researchers randomized 180 men and women with metabolic syndrome to compare the effect of two diets-- "Mediterranean diet" and the so called "prudent diet." The nutrient ratio composition of both diets was identical consisting in 50%-60% carbohydrates, 15% protein, and <30%>It was concluded that after 2 years on both diets, metabolic syndrome patients on Mediterranean diet lost more weight, had lower plasma C- reactive protein (CRP) and interleukin 6 (IL-6) levels (a guarantee of reduced inflammation), and less insulin resistance, comparatively to the control group. Their total cholesterol and triglycerides fell, while the good cholesterol (HDL) rose significantly comparatively to the participants on the prudent diet. The main and maybe most important feature from the whole study was the endothelial function improvement in the Mediterranean diet group, while it remained unchanged in the control group. That was the first proof ever in the scientific literature (JAMA) that a Mediterranean diet works in people with obesity and metabolic syndrome, including people with diabetes and cardiovascular diseases. (Esposito et al., 2004) (Source, Wiki and PubMed)
The Mediterranean-style diet is more effective than a typical "low-fat" and "calorie-restricted" diet in case of metabolic syndrome prevention. According to a new study released last Monday, not only did the Mediterranean diet lead to a greater weight loss, but it also resulted in better glucose tolerance, and improved some of the serious metabolic effects (cardiovascular risk factors). The study, presented at the Experimental Biology 2010 meeting in Anaheim California experimented with testing the diet of 4,000 adults aged 65 and older. Final conclusions from the above study were that, "Adults over age 65 should look to include more olive oil, legumes, fiber, nuts, and seeds in their diet in order to improve their recall times and other cognitive skills, such as identifying symbols and numbers." Tangney, lead author of the above study, added to the above equation the necessity of a daily physical activity as an important part of maintaining cognitive skills. (Source, ASIP)
Authors (Cloutier & Adamson, 2004) claim that the Mediterranean diet is more than just a diet- it is a lifestyle. They believe that by finding fulfillment in exercise, the outdoors lifestyle, and relationships-- all fundamental part of the Mediterranean life style--would help prevent anyone falling back into unhealthy habits. The authors found that a compound in olive oil named "oleocanthal" (whose pungency induces a stinging sensation in the throat) m?y help reduce inflammation, and may prevent conditions like he?rt disease, metabolic syndrome, Type 2 diabetes, arthritis, Alzheimer's disease, autoimmune disease, and certain cancers. (Source, NH-WC "Beyond Holistic and ElementsForHealth)
Needes separately concludes that in order to lessen gout and kidney damage, protein levels had to be kept low and should not be above 15- 20% of the total diet calories (Needes, 2002). 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 it can also reverse its effects (Caldwell & Esselstyne Jr, 2008). Mediterranean diet is connected with less risk of mild cognitive impairment, according to another report (Scarmeas, 2009). (Source, NH-WC Beyond Holistic")
Another Italian team or researchers (Sofi, Cesari, Abbate, Gensini & Casini, 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. A score based on the strict adherence to the Mediterranean diet could be used as an effective preventive tool for reducing the risk of premature death in general population. It was examined the concept of using a numerical score to estimate how much people stick to the diet, known in the literature as an "adherence score." The researchers found that people who stayed strictly on the Mediterranean 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. (Source, BMJ)
Photo credit: Flickr
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