THE MEDITERRANEAN DIET
The Mediterranean Diet is a way of life based on the following:
Studies carried out over the last 30 years showed that countries in the Mediterranean basin: Spain, Italy, France, Greece, and Portugal had a lower percentage of cardiovascular disease (cardiac and brain conditions) and a lower mortality rate due to cancer. Researches tried to find the most likely causes and discovered that the diet played a fundamental role. Since then, the Mediterranean diet became popular as one of the factors to take into account in the prevention of these diseases. After this discovery, scientists became to pinpoint more precisely the elements that define the Mediterranean diet: pasta and rice, vegetables, legumes, lots of fruit, olive oil, not much meat and lots of fish, whole grain bread, and some species such as garlic, oregano, pepper and small amounts of wine.
A. Olive oil
In the last 20 years, the presence of unsaturated fatty acids in the diet has been associated with decreased the risk of developing atherosclerosis. The relationship between the levels of blood cholesterol and the incidence of myocardial infarction and between the amount of saturated fats and cholesterol levels, were also manifest in this period of time. It as also been demonstrated that monounsaturated fatty acids increase the ratio between HDL-cholesterol ("good cholesterol") and LDL-cholesterol ("bad cholesterol"). HDL was also found to have a marked protective effect against the accumulation of atheromatous plaques on the walls of arteries.
Virgin olive oil is widely used in the Mediterranean diet, providing 80% of oleic acid (monounsaturated) and only 14 % of saturated fatty acids. Seed oils (soy, sunflower, etc.) have large amounts of polyunsaturated fatty acids and small amounts of monounsaturated fatty acids. Although seed oils decrease total blood cholesterol levels, they do not increase the proportion of HDL cholesterol against LDL and thus do not confer the same protective effect against cardiovascular diseases as olive oil. Even though olive oil has few polyunsaturated fatty acids, it does have the sufficient amount to cover the minimal daily allowances/requirements (about 10g).
Moreoever, olive oil is more resistant to oxidation (saturation of fatty acids) when it is heated as compared to other type of vegetable oils, sustaining temperatures of up to 200 ° C without undergoing any changes as opposed to the 100° C average temperature sustained by seed oils. This means that foods may be fried in olive oil without fear that its fatty acids may become saturated.
Olive oil also provides a high level of carotens, vitamin E apart from having antioxidant properties. These characteristics are largely lost when olive oil is refined, as the oil reaches very high temperatures during the process. This is why, a virgin olive oil that has been refined in a first cold press should always be chosen.
B. Fish
Another significant characteristic of the Mediterranean diet is the reduced consumption of meta as opposed to fish, mainly blue fish (canned or fresh anchovies, sardines, etc).
This sort of fish is rich in polyunsaturated fatty acids, mainly those of the ω-3 series that provide a beneficial effect in the profile of blood lipids (with increased HDL-cholesterol and reduced LDL-cholesterol).
C. Fruits, legumes, vegetables, pasta and whole grain cereal.
The Mediterranean diet is also known for its high consumption of pasta and cereal. These carbohydrates have a low glycaemic index (the glycaemic index indicates the relationship between increased blood levels of glucose resulting from the intake of any carbohydrate in comparison with that resulting from the intake of the same amount of calories in the form of pure glucose would produce). A low glycaemic index results in moderate increase in blood glucose that takes place in a more delayed fashion.
The most recommendable foods based on their lower glycaemic index are legumes, vegetables, Italian pasta and fruits, which are found in abundance in the Mediterranean diet. Fiber also plays a fundamental role in the glycaemic index as it retains part of the nutrients and delays their absorption.
D. Red wine
Several scientific studies have demonstrated that the inhabitants of countries that consume wine in moderate quantity run a lower risk of suffering from cardiovascular disease. In comparing data from different European countries, France came up as interesting. French people showed high level of cholesterol (due to their consumption of butter, whipped cream and cheeses) but they had a low mortality rate due to cardiac problems (the so called French paradox). It was subsequently observed that French people took red wine with their lunches.
It was discovered that the skin of black grapes contains phenolic compounds (phenolic acids and flavonoids). These compounds are capable of inhibiting LDL-cholesterol resulting from oxidation (which causes the formation of atheromatous plaques on the arterial wall) and prevent plaque agglutination. Moreover, these compounds have a great antioxidant capacity, as they help eliminate free radicals that cause aging and cell destruction.
Another beneficial feature of wine is resveratrol, which is part of pigments and protects grapes against fungal infection. It has been demonstrated that resveratrol which is abundant in the skin of black grapes, is capable of stimulating sirtuins, cell enzymes that regulate aging in living organisms. Delayed cell aging has been associated with the consumption of red wine, which could prevent degenerative diseases such as Alzheimer's disease.
The contents of resveratrol in the wine vary according to the original vineyard and the crop region. A large part of the beneficial substances accumulate in the skin of the grape. The benefits of red wine over white wine lies on the fact that red wine is macerated including the skin in the elaboration process. Also, a sunny climate (such as in Spain) increases the presence of these pigments.
Other health benefits of wine include:
E. The Culinary Art
The culinary art of the Mediterranean diet is of ancestral origins. The use of species and the most appropriate preparation methods enhance its taste and the organoleptic properties of foods (taste, colour, smell and texture), which favours both its degustation (meaning "a careful, appreciative tasting of various foods") as well as its digestion.
