Mediterranean Diet

Mediterranean diet - Wikipedia, the free encyclopedia
https://en.wikipedia.org/wiki/Mediterranean_diet
Mediterranean diet
From Wikipedia, the free encyclopedia
The Mediterranean diet is a modern

nutritional recommendation originally
inspired by the dietary patterns of Greece,
Southern Italy, and Spain in the 1940s and
1950s.[1] The principal aspects of this diet
include proportionally high consumption
of olive oil, legumes, unrened cereals,
fruits, and vegetables, moderate to high
consumption of sh, moderate
consumption of dairy products (mostly as
cheese and yogurt), moderate wine
consumption, and low consumption of
non-sh meat and non-sh meat
products.[2]
There is tentative evidence that the
Mediterranean diet lowers the risk of
heart disease and early death.[3][4]
Mediterranean diet
UNESCO Intangible Cultural
Heritage
Olive oil and vegetables

Criteria
R1, R2, R3, R4, R5
Reference 884 (http://www.unesco.org
Contents
/culture/ich/en
/RL/mediterraneandiet-00884)
1 Health eects
1.1 Heart disease
1.2 Diabetes
1.3 Cancer
1.4 Cognitive ability
1.5 Gluten
2 Dietary components
3 History
3.1 Portugal
4 See also
5 References
6 External links
Inscription history
Inscription 2013
Health eects
The Mediterranean diet was estimated to decrease the risk of death by 9%. [4] A
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2016 review found similar weight loss as other diets.[5]

Dietary factors may be only part of the reason for health benets gained by
certain Mediterranean cultures. Physically active lifestyle, lower body mass index,
cessation of smoking and moderate alcohol consumption also may contribute.[6]
Heart disease
One meta-analysis of prospective cohort studies reported a 9% decreased risk of
dying from cardiovascular disease among those who follow the Mediterranean
diet.[4]
A 2011 systematic review found that a Mediterranean diet appeared to be more
eective than a low-fat diet in bringing about long-term changes to cardiovascular
risk factors, such as lowering cholesterol level and blood pressure.[7] A 2013
Cochrane review found limited evidence that a Mediterranean diet favorably
aects cardiovascular risk factors.[8]
A meta-analysis in 2013 compared Mediterranean, vegan, vegetarian,
low-glycemic index, low-carbohydrate, high-ber, and high-protein diets with
control diets. The research concluded that Mediterranean, low-carbohydrate,
low-glycemic index, and high-protein diets are eective in improving markers of
risk for cardiovascular disease and diabetes.[9]
The Mediterranean diet often is cited as benecial for being low in saturated fat
and high in monounsaturated fat and dietary ber. One of the main explanations
is thought to be the health eects of olive oil included in the Mediterranean diet.
A 2014 meta-analysis concluded that an elevated consumption of olive oil is
associated with reduced risk of all-cause mortality, cardiovascular events and
stroke, while monounsaturated fatty acids of mixed animal and plant origin
showed no signicant eects.[10] Olive oil contains monounsaturated fats, most
notably oleic acid, which is under clinical research for its potential health
benets.[11] Whereas there is preliminary evidence that regular consumption of
olive oil may lower risk of all-cause mortality and several chronic diseases, [10][11]
the only approved health claim for olive oil is for protection by its polyphenols
against oxidation of blood lipids.[12]
Diabetes
In 2014, two meta-analyses found that the Mediterranean diet was associated
with a decreased risk of type 2 diabetes.[13][14]
Cancer
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A meta-analysis in 2008 found that strictly following the Mediterranean diet

reduced the risk of dying from cancer by 6%.[4]
Another 2014 systematic review and meta-analysis found that adherence to the
Mediterranean diet was associated with a decreased risk of cancer mortality. [15]
Cognitive ability
According to a 2013 systematic review, greater adherence to a Mediterranean
diet is associated with a lower risk of Alzheimer's disease and slower cognitive
decline.[16] Another 2013 systematic review reached similar conclusions, and also
found a negative association with the risk of progressing from mild cognitive
impairment to Alzheimer's, but acknowledged that only a small number of studies
had been done on the topic.[17] The decreased risk has been estimated at 13%.[4]
It may also decrease other neurological disorders such as Parkinson's disease.[4]
Gluten
As the Mediterranean diet usually includes products containing gluten like pasta
and bread, increasing use of the diet may have contributed to the growing rate of
gluten-related disorders.[18][19]
Dietary components
Although there are many dierent Mediterranean
diets among dierent countries and populations
of the Mediterranean basin, because of ethnical,
cultural, economical and religious diversities, the
distinct Mediterranean diets generally include the
same key components, in addition to regular
physical activity:[20][21][22]
High intakes of extra virgin olive oil (as the
principal source of fat), vegetables (including
Mediterranean roasted
leafy green vegetables), fresh fruits
vegetables
(consumed as desserts or snacks), cereals
(mostly wholegrains), nuts and legumes.
Moderate intakes of sh (especially marine blue species), seafood, poultry,
dairy products (principally cheese and yogurt) and red wine (with the
exception of Muslim populations).
Low intakes of eggs, red meat, processed meat and sweets.
Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of
calories.[22]
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In Northern Italy lard and butter are commonly used in cooking, and olive oil is
reserved for dressing salads and cooked vegetables.[23] In both North Africa and
the Middle East, sheep's tail fat and rendered butter (samna) are traditional
staple fats.[24]
In 2013, UNESCO added the Mediterranean diet to the Representative List of the
Intangible Cultural Heritage of Humanity of Italy (promoter), Morocco, Spain,
Portugal, Greece, Cyprus, and Croatia.[25][26]
History
The concept of a Mediterranean diet was developed to reect "food patterns
typical of Crete, much of the rest of Greece, and southern Italy in the early
1960s".[22] Although it was rst publicized in 1975 by the American biologist
Ancel Keys and chemist Margaret Keys (his wife and collaborator),[27] the
Mediterranean diet failed to gain widespread recognition until the 1990s.
Objective data showing that Mediterranean diet is healthful originated from
results of epidemiological studies in Naples and Madrid [28] conrmed later by the
Seven Countries Study, with rst publication in 1970,[29] and a book-length report
in 1980.[30] The most commonly understood version of the Mediterranean diet
was presented, among others, by Walter Willett of Harvard University's School of
Public Health from the mid-1990s on.[31][32][33][34][35]
The Mediterranean diet is based on what from the point of view of mainstream
nutrition is considered a paradox: although the people living in Mediterranean
countries tend to consume relatively high amounts of fat, they have far lower
rates of cardiovascular disease than in countries like the United States, where
similar levels of fat consumption are found. A parallel phenomenon is known as
the French Paradox.[36]
A diet rich in salads was promoted in England during the early Renaissance
period by Giacomo Castelvetro in A Brief Account of the Fruits, Herbs, and
Vegetables of Italy.[37]
Portugal
When Ancel Keys and his team of researchers studied and characterized the
Mediterranean diet and compared it with the eating habits of the US and the most
developed countries during that period, some identied it as the "Diet of the
Poor". According to the famed Portuguese gastronomist Maria de Lourdes
Modesto who met with Keys, Portugal was included in their observations and
studies, and Keys considered Portugal had the most pure "Mediterranean" diet.
However, Salazar, the dictator of Portugal, did not want the name of Portugal
included in the diet of the poor.[38]
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Still today the name of the diet is not consensual among Portuguese
gastronomists. After the Mediterranean diet became well-known, some studies
evaluated the health benets of the so-called "Atlantic diet", which is similar to
Keys' "Mediterranean" diet, but with more sh, seafood, and fresh greens. Virglio
Gomes, a Portuguese professor and researcher on food history and gastronomy
says, Portuguese cuisine is really an "Atlantic cuisine".[38] The Southern European
Atlantic Diet is the traditional diet of Northern Portugal and Galicia (Spain), and
has been associated with a lower risk of non-fatal acute myocardial infarction. [39]
See also
Cretan diet
Cuisine of the Mediterranean
Mediterranean Diet Foundation
Wine and health
Sustainable diet
References
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"Nonceliac gluten sensitivity or wheat
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(gluten?)-related disorders.1, 2"
19. Volta U, Caio G, Tovoli F, De Giorgio R
(2013). "Non-celiac gluten sensitivity:
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External links
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Mediterranean diet - Wikipedia, the free encyclopedia

The Mediterranean diet is a modern

Olive oil and vegetables

R1, R2, R3, R4, R5

Reference 884 (http://www.unesco.org