Unlocking the Secrets of the Mediterranean Diet
By Susan Burke MS, RD, LD/N, CDE
The research confirms: People eating a Mediterranean-type diet have a lower risk for developing Alzheimer's disease. A study published in the October issue of the Archives of Neurology describes the eating habits of more than 2,000 people aged 76 years old. Those who most closely followed the Mediterranean-type diet, which includes a little red wine, very little red meat but lots of vegetables, fruits, whole grains and fish, had a "significantly" lower risk for impaired memory.
By the sea
People living in regions bordering the Mediterranean Sea have for centuries enjoyed the tastiest food imaginable and also lived long and health lives. Scientists attribute much of their longevity to their diet and lifestyle.
In the 1950s, scientists examined the lifestyle of seven European countries, the United States and Japan, and they determined that diet was the predominantly responsible for the low incidence of death from heart disease in Mediterranean countries. The Mediterranean Diet consists of generous portions of whole grains, legumes, dried beans and fruits and vegetables. Meals focus on fish, with moderate servings of skinless poultry. Small amounts of red meat are optional.
Foods not usually found in a weight-loss program increase the palatability and acceptability of the Mediterranean Diet. Wine, which contains heart-healthy phenols, may be enjoyed in moderation. Olive oil, high in monounsaturated fat, is an integral part of the Mediterranean Diet and replaces butter, which is high in saturated fat and linked to high LDL "bad" cholesterol. Trans fat from margarine and shortening is never used in the Mediterranean-type food plan.
What Happened to the French?
The French diet traditionally adhered to the "quality over quantity" philosophy -- the "French Paradox" was a riddle that questioned why the French were able to enjoy high-fat foods and wine without gaining weight. Experts thought it was because they ate only small amounts of (very rich) foods, but today French people, especially children, are growing obese. They're straying from their traditional Mediterranean lifestyle toward refined carbohydrates and huge portions, eating food fast and not taking time to exercise. Similarly, in formerly healthy Greece, Greek women now have a higher obesity rate than American women.
