What is the Mediterranean diet?
The Mediterranean diet is the traditional eating pattern followed by the inhabitants of the olive-growing regions of the Mediterranean basin. Although there is no single definition of the Mediterranean diet, it is generally characterized by a high consumption of plant-based foods including olive oil, grains, fruits, vegetables, legumes, nuts, seeds, herbs, and spices, and a limited intake of fish, dairy products, poultry, eggs, and meat.
The Mediterranean diet is not a diet in the strict sense. It is a way of life, a holistic approach to eating that focuses on cooking fresh foods and the enjoyment of good food.
The Mediterranean diet and health
The Mediterranean diet is best known for its health benefits. Studies have shown a low incidence of cardiovascular diseases, certain types of cancer, and other chronic illnesses, as well as a longer life expectancy among populations following a Mediterranean diet. It is therefore a lifestyle that can help prevent cardiovascular diseases, increase life expectancy, and promote healthy aging.
The Mediterranean diet, a way of life
In November 2010, the United Nations Educational, Scientific and Cultural Organization (UNESCO) inscribed the Mediterranean diet on the Representative List of the Intangible Cultural Heritage of Humanity. This highlights the cultural significance of the Mediterranean diet, which is much more than just a dietary model, as its name suggests. In fact, the word diet comes from the Greek diaita which means lifestyle. Furthermore, in its declaration, UNESCO defines the Mediterranean diet as "a set of skills, knowledge, rituals, symbols, and traditions concerning cultures, harvesting, gathering, fishing, animal husbandry, preservation, processing, cooking, and especially the way of sharing the table and consuming food." Beyond the foods that make it up, the Mediterranean diet is a true lifestyle whose benefits extend not only to health but also to the environment and culture.
The 10 basic recommendations of the Mediterranean Diet Foundation
The Mediterranean Diet Foundation, based in Barcelona, Spain, is a non-profit organization established in 1996 by the Association for the Development of the Mediterranean Diet (Asociación para el Desarrollo de la Dieta Mediterránea). The foundation promotes research on the Mediterranean diet in relation to health, history, culture, cuisine, agriculture, and the environment. It also works to preserve the shared heritage of Mediterranean populations, including lifestyles and habits (e.g., agricultural practices, cooking, eating habits, regular physical activity, etc.). The foundation collaborates with other institutions, research centers, universities, businesses, and producers at both national and international levels, disseminates study results, and promotes the Mediterranean diet among various populations. Finally, the foundation also offers 10 basic recommendations for following a Mediterranean diet that is simple and healthy.
- Use olive oil as the main source of added fats
Olive oil is a staple ingredient in Mediterranean cuisine and is the main source of added fats. It is rich in unsaturated fats, particularly monounsaturated fats, which are beneficial for health and help prevent cardiovascular diseases. Other sources of unsaturated fats also play an important role in the Mediterranean diet, such as seeds, nuts, and fatty fish.
- Consume plenty of fruits and vegetables
Fruits and vegetables are an important source of vitamins, minerals, antioxidants, and fiber. Thanks to their high content of antioxidants and fiber, they can help prevent various diseases such as cardiovascular diseases and certain cancers.
- Consuming bread and other grains daily
Grains are an important source of carbohydrates, which provide the energy needed for daily activities. However, it is important to remember that whole grains offer more nutrients, including higher amounts of fiber, vitamins, and minerals than refined grains.
- Choose fresh, local, and minimally processed foods
As part of the Mediterranean diet, it is important to consider the seasonality of products. Not only for the environment but also for health and taste. Indeed, products are at their best in terms of nutrients, aromas, and flavors when they are in season.
- Consuming dairy products daily, mainly yogurt and cheese
Dairy products are excellent sources of protein, vitamins, and minerals. Additionally, fermented dairy products like yogurt and kefir are linked to several health benefits due to the probiotics they contain. Probiotics are live microorganisms that help maintain the balance between good and bad bacteria in the colon. They also support the proper functioning of the immune system and aid in food digestion.
- Consume red meat in moderation and processed meat in small quantities
Meat contains protein, iron, and B vitamins, but also fats, mainly saturated. Excessive meat consumption is not beneficial for health. In fact, the World Health Organization (WHO) has classified red meat as potentially carcinogenic and processed meat as carcinogenic. It is therefore recommended to consume meat in small amounts and to use it as a side or garnish in dishes based on vegetables and whole grains rather than as the main component.
- Consume fish abundantly and eggs in moderation
It is recommended to eat fatty fish at least once or twice a week. Fatty fish such as mackerel, sardines, and salmon contain polyunsaturated fats, omega-3s, which have protective properties against cardiovascular diseases. Eggs, on the other hand, contain proteins, vitamins, and minerals. They are a good alternative to meat and fish.
- Eating fruit as a daily dessert and enjoying sweets, cakes, and pastries on special occasions
Fruits are nutrient-rich foods and should be the usual dessert choice, before sweets and pastries. They are also a good option for snacks.
- Consuming water daily
Water is an essential element in the diet and is the beverage of choice in the Mediterranean diet. As for wine, it is consumed in moderation and generally during meals. Wine is a traditional component of the Mediterranean diet that can have beneficial effects on health if consumed in moderation and as part of a balanced diet.
- Engaging in daily physical activity
Staying fit and engaging in daily physical activity suited to our abilities is essential for maintaining good health. Indeed, physical activity is just as important for health as eating well.
The Mediterranean Diet Pyramid
The food pyramid proposed by the Fundación Dieta Mediterránea provides a clearer idea of the content of the Mediterranean diet, as well as the habits and values that characterize it.
At the base of the pyramid, we find water and the infusionsbut also the values and habits at the heart of the Mediterranean diet. These include daily physical activity, rest, socializing, biodiversity and seasonality, traditional and local environmentally friendly products, and culinary activities. Then, the following levels follow in order of consumption frequency: at each main meal, every day, and every week. According to the pyramid, the basic elements of main meals are fruits, vegetables, whole grains, and olive oil. Next come nuts and seeds, herbs and spices, and dairy products. Finally, fish and seafood, legumes, lean meat, eggs, potatoes, red and processed meat, and sweets complete the pyramid. Wine is recommended in moderation, respecting customs, as are portion sizes based on frugality and local habits. Therefore, there are no specific portion sizes or quantities for each food. Each individual adjusts quantities according to their needs.
Conclusion
In conclusion, the Mediterranean diet is a true lifestyle that goes beyond the foods it includes. Its health benefits cannot be attributed to a single factor. What should be remembered about this way of life is the emphasis placed on plant-based foods that are minimally processed or unprocessed (See the article: Processed Foods and the NOVA Classification), seasonal and local, to culinary activities, conviviality, and daily physical activity. Habits and values that are applicable everywhere and beneficial for both human health and the environment.
References
- https://dietamediterranea.com/en/
- https://www.icm-mhi.org/en/prevention/adopt-healthy-lifestyle-habits/mediterranean-diet
- https://www.unesco.org/archives/multimedia/document-1680
- https://ich.unesco.org/en/RL/the-mediterranean-diet-00884
- Martínez-González, M. A., García-Arellano, A., Toledo, E., Salas-Salvadó, J., Buil-Cosiales, P., Corella, D., Covas, M. I., Schröder, H., Arós, F., Gómez-Gracia, E., Fiol, M., Ruiz-Gutiérrez, V., Lapetra, J., Lamuela-Raventos, R. M., Serra-Majem, L., Pintó, X., Muñoz, M. A., Wärnberg, J., Ros, E., Estruch, R., … PREDIMED Study Investigators (2012). A 14-item Mediterranean diet assessment tool and obesity indexes among high-risk subjects: the PREDIMED trial. PloS one, 7(8), e43134. https://doi.org/10.1371/journal.pone.0043134
- Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J., Lamuela-Raventos, R. M., Serra-Majem, L., Pintó, X., Basora, J., Muñoz, M. A., Sorlí, J. V., Martínez, J. A., Fitó, M., Gea, A., Hernán, M. A., … PREDIMED Study Investigators (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. The New England journal of medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389
- http://fr.unescomeddiet.com/
- Natural probiotics: what are they and what are their benefits? Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. They are often called "good bacteria" because they help maintain a healthy balance of gut flora. Benefits of probiotics include: - Supporting digestive health by improving the balance of intestinal bacteria. - Enhancing the immune system. - Potentially reducing the duration and severity of some infections. - Helping to prevent or treat diarrhea caused by antibiotics or infections. Sources of probiotics: - Fermented foods such as yogurt, kefir, sauerkraut, and kimchi. - Dietary supplements in the form of capsules, tablets, or powders. It's important to choose probiotic products with strains that have been scientifically studied and to consult a healthcare professional before starting supplementation, especially for young children or individuals with health conditions.
- https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/
- “The Mediterranean Diet.” Understanding Nutrition, by Eleanor N. Whitney et al., Nelson Education, 2013, pp. 165–167.