Diet Attracting Serious Attention is One of the Oldest

Source: By Dr. Bryant Stamford
www.courier-journal.com

Which diet has been around for quite a while and, instead of losing steam and disappearing, is actually gaining momentum and scientific accolades?

No, it isn't the Atkins diet. Thankfully, that's been on a steady decline ever since the masses finally realized -- after losing lots of pounds and immediately regaining them -- that snacking on cheese wrapped in bacon is clearly not healthy.

And it's not the Zone diet or any other trendy flash-in-the-pan quick fix.

It's the Mediterranean diet, which has been in existence for ages. There had been some favorable scientific reports on the Mediterranean diet in the past, but Americans failed to jump on board with even a tiny fraction of the passion that went into the Atkins revolution.

But then, like any bona fide approach to health, claims surrounding the Mediterranean diet were realistic rather than hyperbolic. Perhaps we should look at the Mediterranean diet again.

Two recent large-scale and well-crafted research studies, conducted in Europe, offer evidence that is very promising.

In one study, thousands of older subjects followed the Mediterranean diet, which was integrated into a healthy lifestyle that included regular physical activity, not smoking and moderate alcohol consumption. A control group made no changes.

Here's what they found. Participants between 70 and 90 years of age who followed the diet plus other healthy lifestyle habits reduced their mortality rate by half over 10 years compared with the control group.

Although there were several factors that likely contributed to improved health, statistical analysis attempted to sort out the degree of contribution. Diet appeared to be the key player. This means that even though you may start this diet and a healthier lifestyle late in life, you still can benefit greatly.

The second study, although conducted in Europe, is particularly applicable to Americans. Two groups, 90 patients in each group, all diagnosed with metabolic syndrome (pre-diabetes), were followed for 24 months.

One group consumed the Mediterranean diet; the other consumed a reasonably healthy control diet (used to compare results) consisting of less than 30 percent fat, 50 percent to 60 percent carbs and the rest protein. The control diet was much healthier than the typical American diet.

After two years, 40 participants (44 percent) in the Mediterranean diet group still had metabolic syndrome, while in the control group the number was 78 (87 percent).

It was concluded that the Mediterranean diet exerted a strong effect to reduce metabolic syndrome and heart-disease risk. These results scream out to Americans to listen-up.

More than a third of adult Americans are believed to have metabolic syndrome. If this condition is not turned around, the result often is full-blown type-2 diabetes.

More than just olive oil

The Mediterranean diet consists of generous doses of olive oil. This is good, because when you use olive oil (for cooking, bread dipping, etc.) you are not using unhealthy oils, butter (loaded with saturated fat) or margarine (loaded with trans fats).

The Mediterranean diet is heavy on vegetables, fruits, legumes (lentils, several varieties of beans), nuts and healthy cereals.

There also is moderate fish intake. The substantial reduction in red meat and dairy products stands out in stark contrast to the typical American diet.

There generally is alcohol consumption daily with meals; red wine is most likely the choice.

Many researchers have tried to pinpoint the secret power of the Mediterranean diet. Olive oil often gets the credit. For several years, red wine and its antioxidants grabbed the spotlight.

Greeks and those in surrounding Mediterranean countries consume more than twice the amount of vegetables as Americans. Maybe that's the key.

If so, is it because when you eat more plant-based foods you automatically reduce animal products? Or is it that plants (fruits and vegetables) contain phytochemicals that are believed to promote health?

For example, the phytochemical lycopene (it gives tomatoes their red color) has attracted considerable attention in the prevention of prostate cancer and other diseases.

Plants also contain lots of fiber, and fiber offers many healthful advantages. Or is it the increased dose of omega-3 fatty acids in fish?

Or could it be a combination of all of these factors working symbiotically to promote health? Hard to say.
The bottom line

Does it really matter which component is responsible? Yes, to a point, and eventually medical scientists will figure it out.

I strongly urge Americans to get on board. It's really not that difficult. The Mediterranean diet allows a broad array of delicious foods and requires only modest sacrifices.

Cut back on red meat, dairy products and simple sugar items (soft drinks, candy, other sweets), and you will pretty much automatically default toward the Mediterranean diet. Take a stab at it. Your body will thank you.