May is International Mediterranean Diet Month. In recognition of this little known event, I’d like you to answer these questions about your usual food choices:
- Do you use olive oil as your main culinary oil?
- Do you consume two to four cups of non-starchy vegetables per day, such as bell peppers, cabbage, celery, eggplant, tomatoes, zucchini, spinach, or onions?
- Do you eat at least two servings of fruit per day, such as apples, dates, grapes, or berries?
- Do you have a serving of beans or legumes two to four times per week, such as lentils or chickpeas?
- Do you include one to two ounces of nuts per day, such as walnuts, almonds, or pistachios?
- Do you enjoy two or more fish meals per week that feature salmon, tuna, or sardines?
- Do you eat breakfast every morning?
- Do you have one to two daily servings of yogurt or cheese, such as feta or mozzarella?
- Do you have a serving of whole grains at most meals, such as oatmeal, whole grain bread, or quinoa?
If you answered yes to most of these questions, you’re already incorporating many principles of the Mediterranean diet!
Scientists have been intensely studying this way of eating for more than 60 years and have published hundreds of articles in prestigious medical journals about its benefits. Abundant evidence suggests the diet helps prevent heart disease, diabetes, obesity, and cancer. Best of all, it’s a style of eating that’s sustainable for most people over a lifetime. It is budget-friendly, plant-centered, and oh so tasty.
There are so many things I like about the Mediterranean diet, but perhaps the main thing is that it’s more than a diet; it’s a way of life characteristic of the regions surrounding the Mediterranean Sea. This includes parts of Spain, France, Italy, Greece, Egypt, Morocco, Syria, Tunisia, Turkey, and of course Israel. Most of the research, though, has focused on the traditional diet patterns and lifestyles of southern Italy, Crete, and parts of Greece.
In this part of the world (at least until about 50 years ago), people were known for their ability to take life slow. They savored their meals, which were based on fresh, wholesome foods, and enjoyed the company of family and friends around the table. Life in fishing villages and agricultural areas involved plenty of physical activity. People would walk or ride bicycles most of the time, when Americans were already used to getting behind the wheel of their cars to go a few blocks.
These traditions inspired a modern set of guidelines, approved by a wide consensus of nutrition and medical experts. A wonderful nonprofit organization that promotes the Med Diet is Oldways Preservation Trust. They publish the Mediterranean Diet Pyramid. Interestingly, the base of the pyramid is not even about food. It’s about lifestyle activities like walking, dancing, and eating meals with family and friends. This is a truly holistic way of looking at the role of food in our lives. Eating healthy is about more than the foods and liquids we put in our mouths. It’s also about how, when, where, and why we eat, and with whom.
With the Med Diet, the emphasis is definitely on enjoying food, enjoying life, and reducing stress. Yes, moderation is important, and it is by no means an “anything goes” diet. At the same time, once you become well versed in it, you might find yourself enjoying eating again.
In fact, I like the Med Diet for what it’s not. It is not an approach based on restriction, deprivation, or cutting out complete food groups (although, for some people with certain types of health conditions, that may be necessary at some time in their lives).
Most studies have focused on the reduction in heart disease. A 2011 review of several studies that included more than 500,000 people, published in the Journal of the American College of Cardiology, concluded that the diet is associated with lower blood pressure, blood sugar, and triglycerides.
The diet can also modestly lower the less favorable LDL cholesterol, and increase the more beneficial HDL cholesterol, as well as decrease triglycerides. This effect may be explained by the abundance of fruits and vegetables in the Med Diet, which naturally contain plant compounds called stanols and sterols that inhibit the absorption of cholesterol in the body.
In terms of the Med Diet and diabetes prevention, an 11-year study conducted on a Greek cohort, called EPIC (European Prospective Investigation into Cancer and Nutrition), found a 20 percent reduction in risk for those who adhered to the principles of the diet. The study, which had a huge sample size of more than 22,000 participants, looked at the relationship between the Med Diet, glycemic index (a measure of food’s impact on blood sugar), and rates of type 2 diabetes, among other correlations.
According to the Mediterranean Foods Alliance, there are several nutritional powerhouse foods that form the foundation of the Med Diet. Here are some of the “all stars”:
- Olive oil : Considered the hallmark of the Med Diet for over 2,500 years, it is high in heart-healthy monounsaturated fats along with antioxidants that reduce inflammation in the body. (Lower inflammation is associated with less heart disease and cancer.)
- Avocados: Like olive oil, avocados are a great source of monounsaturated fats and vitamin E. (See my June 2013 article in the WWW for more information on this tasty fruit that most think is a vegetable.)
- Fish: Salmon, sardines, and mackerel, in particular, contain the beneficial omega-3 fatty acids, which are typically in short supply in the American diet.
- Tomatoes: A significant source of vitamin C as well as an immune-strengthening compound called lycopene.
- Yogurt: A protein powerhouse filled with beneficial bacteria that support digestive health. (See my May 2012 WWW article.)
- Beans: A good source of plant-based protein that also boasts high amounts of heart-healthy and blood-sugar-regulating soluble fiber, and slow-release carbohydrates, which also help normalize blood sugar levels.
- Nuts, peanuts, seeds: Packed with protein, fiber, and healthy fats. Have a handful for a quick snack or sprinkle toasted sunflower seeds on your salad.
- Whole grains: Glycemic-friendly, great sources of anti-aging antioxidants, and good sources of fiber. Try popular Med Diet grains such as brown rice, barley, and bulgur in salads and side dishes. (Quinoa, though not Mediterranean in origin, fits perfectly with the Med Diet in principle, so enjoy this seed-like grain as well.)
Speaking of special foods that are part of the Med Diet, let’s not forget the seven species of the Land of Israel. I came across a fascinating article in the journal Public Health Nutrition, from 2011, by a team at Hebrew University-Hadassah Medical Center. They said, “The Mediterranean diet is a manageable, lifestyle-friendly diet that, when fortified with [the ancient biblical foods], may prove to be even more enjoyable and considerably healthier in combating [obesity and other diseases]. … The biblical seven species, together with other indigenous foods from the Middle East, are now scientifically recognized as healthy foods, and further improve the many beneficial effects of the Mediterranean diet.”
Here are some exciting Med Diet recipes to get you started. And as they say in Morocco—one of the home countries of the Med Diet: “May you have your meal with gladness and good health!”
* * *
The first two recipes are from the Oldways 4-Week Mediterranean Diet Menu Plan which has the subtitle, “Make Every Day Mediterranean.”
Mediterranean Salad
2 c. diced cooked new potatoes
2 medium carrots, grated
4 c. cooked green beans
2 c. cooked fish or canned tuna, drained
4 hard cooked eggs, diced
4 c. shredded romaine lettuce
4 T. vinaigrette (see recipe)
Vinaigrette
1/4 c. cider, wine, or balsamic vinegar
1/2 c. extra-virgin olive oil
1/2 tsp. sea salt
1 T. fresh or 1 tsp. dried herbs, such as thyme, tarragon, or rosemary
Combine all ingredients and toss gently. Serve four. Double as needed.
Bean Dip
1 T. extra-virgin olive oil
2 onions, sliced
1 (15-oz.) can black or pinto beans, garbanzos, or lentils
1/2 c. coarsely chopped walnuts, lightly toasted
Heat oil in a large skillet over medium heat. Add onions and cook, stirring frequently, for 10 minutes, until they are very soft but not brown. Transfer onions to a food processor along with the beans and walnuts. Blend for several minutes until smooth. Makes 2 cups.
The next two recipes are adapted from The Complete Idiot’s Guide to the Mediterranean Diet.
Zucchini and Walnuts
2 large zucchini (about 2 1/4 c. sliced)
1 T. extra-virgin olive oil
1/2 c. finely diced onion
1 c. sliced baby Portobello mushrooms or any available
1/4 tsp. sea salt
1/8 tsp. pepper
4 T. chopped walnuts or other nuts such as pecans, cashews, or almonds
2 tsp. finely chopped mint leaves
Slice zucchini in half lengthwise. Cut each half lengthwise again so you have four pieces. Slice across into 1/4-inch slices. Heat oil in a large skillet over medium heat. When oil is hot, add onion. Cook, stirring occasionally, for one minute. Add mushroom, zucchini, salt, and pepper. Cook for three minutes, stirring occasionally. Add walnuts and mint and cook for one minute. Remove from heat and serve.
Lauren Mirkin, CNS, LDN, LCPC, is a licensed nutritionist and professional counselor. She provides nutritional counseling at the Johns Hopkins Integrative Medicine and Digestive Center at Green Spring Station. Contact her at 443-326-7023 or holisticnutritionhelp@gmail.com.
