Mediterranean food regimen

The Mediterranean food regimen has stood the test of time. It is one among the healthiest diets you possibly can follow and results in many positive health effects. It’s easy to see why healthcare professionals often recommend this manner of eating to their patients. Most importantly, the advantages are evidence-based; an outline of the studies is described below. The Mediterranean food regimen refers to a food regimen high in healthy fats and low in processed foods. It is common among the many inhabitants of Crete, many of the remainder of Greece and southern Italy. In these regions, life expectancy is amongst the very best on the earth and rates of coronary heart disease, some cancers and other chronic diseases are among the many lowest. People in these regions are also more physically energetic and are likely to eat in larger groups with social support, which can also contribute to the advantages of this food regimen (Willet-Trichopoulos, 1995). The Mediterranean food regimen is low in saturated fat (≤ 7-8% of energy), but total fat ranges from lower than 25% to greater than 35% of energy.

Typical food decisions

• Whole, unprocessed plant foods (vegetables, fruits, potatoes, beans and seeds)
• Nuts
  • Almonds, that are wealthy in vitamin E and magnesium
  • Peanuts, that are wealthy in protein and folic acid
  • Brazil nuts, that are wealthy in selenium
  • Cashew nuts, that are wealthy in magnesium
  • Walnuts, that are wealthy in alpha-linoleic acid (omega-3 fatty acid)
• Unprocessed whole grain bread or sourdough bread
• Olive oil because the fundamental source of fat
• Moderate consumption of fish and poultry
• Zero to 4 eggs per week
• Low consumption of dairy products, beef, processed meats and sweets
• Wine moderately, consumed with meals

Foods to avoid

• Sugar, for instance added to drinks or present in sweets, cookies and bakery products
• Processed food

What does the evidence reveal?

• A meta-analysis of randomized trials showed that adherence to the Mediterranean food regimen was related to primary prevention of major chronic diseases, resulting in reductions in mortality (9%), cancer morbidity or mortality (6%), and the incidence of Parkinson’s disease. Alzheimer’s disease (13%) (Sofi, Abbate, Gensini, & Casini, 2008).
• A meta-analysis of cohort or case-controlled studies found that the best adherence to the Mediterranean food regimen resulted in significant reductions in the danger of overall cancer mortality and the incidence of colorectal, prostate, and gastrointestinal cancers (Schwingshacki and Hoffman, 2014).

• At least five large prospective studies report a significantly lower risk of type 2 diabetes in healthy individuals or at-risk patients who most closely adhere to the Mediterranean food regimen (Esposito and Gugliano, 2014).

• Five randomized, controlled trials assessed the effect of the Mediterranean food regimen compared with other commonly used diets on glycemic control in individuals with type 2 diabetes. Improvements in HbA1c levels were greater with the Mediterranean food regimen, starting from 0.1% to 0.6%. within the case of HbA1c. No study found worsening of glycemic control with the Mediterranean food regimen (Esposito and Gugliano, 2014).

• In a cohort study of 25,994 women within the United States, adherence to the Mediterranean food regimen was related to a one-quarter reduction within the relative risk of heart problems, which was explained by reductions in inflammation, insulin resistance, body mass index, blood pressure and lipids. Ahmad-Mora, 2018).
• An observational, prospective, population-based cohort study of 23,232 men and girls aged 40 to 77 years within the UK found that the danger of stroke decreased significantly with greater adherence to the Mediterranean food regimen (Paterson-Welch, 2018).
• In a scientific review of experimental studies, the Mediterranean food regimen showed a useful effect on lipoprotein levels, endothelial vasodilation, insulin resistance, metabolic syndrome, antioxidant capability, myocardial and cardiovascular mortality, and the incidence of cancer in obese patients and after myocardial infarction (Serra-Majem, Roman and Estruch, 2006).
• The Lyon Diet Heart Study was a randomized secondary prevention trial that assessed the speed of cardiovascular complications after myocardial infarction and showed that the protective effect of the Mediterranean food regimen lasted as much as 4 years after the primary infarction (de Lorgeril-Mamelle, 1999). .

• In a randomized controlled trial conducted in Greece, the intervention group received a 20-minute personalized session on the Mediterranean food regimen and the food regimen was adjusted every 2 weeks, while the control group received leaflets on healthy eating and the Mediterranean food regimen. At the tip of the study, patients within the intervention group had decreased body weight, waist circumference, and body fat percentage, while body weight and waist circumference increased within the control group (Hassapidou-Tzotzas, 2019).
• The results of a scientific review of the Mediterranean food regimen for long-term weight reduction found that the Mediterranean food regimen resulted in greater weight reduction than a low-fat food regimen but resulted in similar weight reduction to a low-carbohydrate food regimen. food regimen (Mancini, Filion, Atallah, & Eisenberg, 2016).
• A meta-analysis of randomized, controlled trials has shown that the Mediterranean food regimen could also be a great tool for weight reduction, especially when the Mediterranean food regimen is low-calorie, related to physical activity, and lasts longer than 6 months (Esposito, Kastorini, Panagiotakos, & Giugliano, 2011).

To sum up…

The advantages of the Mediterranean food regimen come from the positive nutrients of fruits, vegetables, legumes and nuts, which contain essential supplements of vitamins and minerals, without the added calories from processed foods. Nuts and oleic acid from olive oil are also believed to have their very own protective properties. Other positive aspects that play a job are the life-style of individuals following this food regimen and the social environment wherein they live. Research shows that the advantages of a food regimen are only nearly as good as its adherence, and adherence tends to be higher when behavioral mechanisms are in place.

Ahmad, S., Moorthy, M., Demler, O., Hu, F., Ridker, P., Chasman, D., Mora, S., (2018). To evaluate risk aspects and biomarkers related to the danger of heart problems amongst women following a Mediterranean food regimen. (8). doi:10.1001/jamanetworkopen.2018.5708

de Lorgeril, M., Salen, P., Martin, J., Monjaud, I., Delaye, J., Mamelle, N., (1999). Mediterranean food regimen, traditional risk aspects, and incidence of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. (779-785).

Esposito, K., Kastorini, C., Panagiotakos, D., Giugliano, D. (2010). Mediterranean food regimen and weight reduction: a meta-analysis of randomized controlled trials. (1) 1-12. doi: 10.1089/met.2010.0031.

Hassapidou, M., Tziomalos, K., Lazaridou, S., Pagkalos, I., Papadimitriou, K., Kokkinopoulou, A., Tzotzas, T., (2019). Nutrition Health Allianc (NutiHeAl) study: a randomized, controlled dietary intervention based on the Mediterranean food regimen in Greek municipalities. (1-7). E-publication ahead of print, doi: 10.1080/07315724.2019.1660928.

Mancini, J., Filion, K., Atallah, R. Eisenber, M. (2016). A scientific review of the Mediterranean food regimen for long-term weight reduction. (4) 407-415.e4. doi: 10.1016/j.amjmed.2015.11.028

Paterson, K., Myint, P., Jennings, A., Bain, L., Lentjes, M., Khaw, K., Welch, A., (2018). The Mediterranean food regimen reduces the danger of stroke in populations with different cardiovascular risk profiles. (8) doi:e185708.

Schwingshackl, L., Hoffmann, G., (2014). Adherence to the Mediterranean food regimen and cancer risk: a scientific review and meta-analysis of observational studies. (1884-1897). doi.org/10.1002/ijc.28824

Serra-Majem, L., Roman, B., Estruch, R., (2006). Scientific evidence for interventions using the Mediterranean food regimen: a scientific review (2 pt. 2): S27-47. doi: 10.111/j.1753-4887.2006.tb00232.x

Sofi, F., Abbate, R., Gensini, G., Casini, A. (2010). Growing evidence of the health advantages of following a Mediterranean food regimen: an updated systematic review and meta-analysis. (1189-1196).

Willet, W. C., Sacks, F., Trichipoulou, A., Drescher, G., Ferro-Luzzi, A., Helsing, E., Trichopoulos, D. (1995). The Mediterranean Diet Pyramid: A Cultural Model of Healthy Eating. (Delivery: 1402S-1406S).