What is the Mediterranean diet?
The Mediterranean diet is the traditional dietary regimen observed by the inhabitants of the olive-growing areas of the Mediterranean basin. Although there is no single definition of the Mediterranean diet, it is generally characterized by a significant consumption of plant-based products including theolive oil, the grains, the fruits, vegetables, legumes, nuts, seeds, herbs and spices, and a limited consumption of fish, dairy products, poultry, eggs, and meat.
The Mediterranean diet is not a diet per se. It is a lifestyle, a holistic approach to eating that is based on cooking fresh foods and the pleasure of eating well.
The Mediterranean diet and health
The Mediterranean diet is mainly known for its health benefits. Indeed, studies observe a low incidence of cardiovascular diseases, certain types of cancers, and other chronic diseases, 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 importance of the Mediterranean diet, which is much more than just a dietary model as its name suggests. Indeed, the word diet comes from Greek diet which means lifestyle. Furthermore, in its statement, UNESCO defines the Mediterranean diet as "a set of know-how, knowledge, rituals, symbols, and traditions related to cultures, harvesting, gathering, fishing, livestock raising, preservation, transformation, cooking, and, particularly, the way of sharing the table and consuming food." Beyond the foods that compose it, the Mediterranean diet is a true lifestyle whose benefits affect not only health but also 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 related to the Mediterranean diet in connection with health, history, culture, cuisine, agriculture, and the environment. It also ensures the preservation of the common heritage of Mediterranean populations, including lifestyles and habits (e.g.: agricultural practices, cuisine, nutrition, regular physical activity, etc.). It collaborates with other institutions, research centers, universities, businesses, and producers at both national and international levels, disseminates the results of studies, and promotes the Mediterranean diet among different populations. Finally, the foundation also offers 10 basic recommendations for maintaining a simple and healthy Mediterranean diet.
- 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 lipids. 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 fruits and vegetables in abundance
The fruits and vegetables are an important source of vitamins, minerals, antioxidants, and fiber. Due to their high content of antioxidants and fiber, they can help prevent various diseases such as cardiovascular diseases and certain cancers.
- Consume bread and other grains daily
The grains are an important source of carbohydrates, which provide the energy needed for daily activities. However, it is important to remember that whole grains provide more nutrients, including more fiber, vitamins, and minerals than refined grains.
- Choose fresh, local, and minimally processed foods
In the context of the Mediterranean diet, it is important to take into account 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.
- Consume dairy products daily, mainly yogurt and cheese
Dairy products are excellent sources of protein, vitamins, and minerals. Additionally, fermented dairy products, such as yogurt and kefir, are associated with several health benefits due to the probiotics they contain. Probiotics are live microorganisms that help maintain the balance between good and bad bacteria present in the colon. They also contribute to the proper functioning of the immune system and promote the digestion of food.
- Consume red meat in moderation and processed meat in small quantities
Meat contains proteins, iron, and B vitamins, but also fats, mainly saturated. Excessive consumption of meat is not beneficial for health. Indeed, 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 quantities and to have it as a side or topping on a dish based on vegetables and whole grains rather than as the main element.
- Consume fish abundantly and eggs in moderation
It is recommended to consume 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. For their part, eggs contain proteins, vitamins, and minerals. They are a good alternative to meat and fish.
- Eat fruits as dessert daily and consume sweets, cakes, and pastries on occasion
The fruits are nutrient-rich foods and should be the usual dessert, before sweets and pastries. They are also a good option for snacks.
- Consume water daily
Water is an essential element in nutrition and represents the drink par excellence of the Mediterranean diet. As for wine, it is consumed in moderation and generally during meals. Wine is a traditional element of the Mediterranean diet that can have beneficial effects on health if consumed in moderation and as part of a balanced diet.
- Daily physical activity
Maintaining fitness and engaging in a daily physical activity suited to our abilities is essential for staying healthy. Indeed, physical activity is just as important for health as eating well.
The Mediterranean diet pyramid
The food pyramid proposed by the Mediterranean Diet Foundation 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 infusions, but also the values and habits that are at the heart of the Mediterranean diet. They include daily physical activity, rest, conviviality, biodiversity and seasonality, traditional and local products that are environmentally friendly, and culinary activities. Then, all the following levels succeed each other in order of frequency of consumption: at each main meal, every day, and each 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, just like the portions which are based on frugality and local habits. There are therefore no specific portion sizes or quantities for each food. Each individual adjusts the quantities according to their needs.
Conclusion
In conclusion, the Mediterranean diet is a true way of life that goes beyond the foods that make it up. Its health benefits cannot be attributed to a single factor. What to remember from this way of life is the importance given to plant-based foods, minimally processed or unprocessed (See the article: Les aliments transformés et la classification NOVA), seasonal and local, to culinary activities, to friendliness and daily physical activity. Habits and values that are applicable everywhere and beneficial for human health as well as for the environment.
References
- https://dietamediterranea.com/en/
- https://www.icm-mhi.org/fr/prevention/adopter-saines-habitudes-vie/alimentation-mediteraneenne
- https://www.unesco.org/archives/multimedia/document-1680
- https://ich.unesco.org/fr/RL/la-diete-mediterraneenne-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/
- https://naitreetgrandir.com/fr/etape/1_3_ans/alimentation/fiche.aspx?doc=bg-naitre-grandir-probiotique
- 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.