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A34
January 29 • 2009
jN
14W:1540
Embracing The
Mediterranean Diet
V
arious philoso-
phies regarding
healthful eating
patterns have
surfaced through the
years, which can cer-
tainly confuse the pub-
lic. We all would like to
combine an eating plan
that allows us to lose
weight in a healthy man-
ner with a regimen that
also tastes good!
Over the last few
decades, scientists have
investigated eating habits of different
populations of the world, attempt-
ing to relate them to incidence of
disease, especially heart disease, as
this is the No. 1 killer in most societ-
ies. One such dietary pattern noted
was termed the "Mediterranean
Diet." It was discovered that certain
populations of Greece, southern
Italy and specific islands of the
Mediterranean Sea had developed
ways of eating that seemed to cor-
relate with less incidence of cardio-
vascular disease.
Much of this diet is in step with
the standard eating plans espoused
by most nutritional experts. This
consists of fresh fruits, vegetables
and whole grains (not processed
carbohydrates like sugar and white
flour). There should be little red meat
and lots of fish.
So far, no big deal.
What breaks from tradition is the
amount and type of fat, the use of
red wine and the specific types of
seafood in the diet. These differ-
ences seem to account for the less
prevalence of heart disease in the
Mediterranean population. When
those in other areas of the world
adapt their diets in this way, they
definitely seem to reap the benefits
that pervade in Mediterranean areas.
The fat in their diet, although
greater in quantity, differs greatly
in quality. There is much more
"monounsaturated" fat, and much
less "saturated" and "trans" fat.
Monounsaturated fat lowers LDL
cholesterol (bad), thus prevent-
ing plaque build-up in the arteries.
Saturated and trans fat, on the other
hand, promote heart disease.
These "good" fats come from
liberal use of olive oil on
many foods. Virgin and
extra-virgin olive oils are the
least processed and thus
offer the most protection.
Overzealous use of this oil
can add a lot of calories, so
it must be used judiciously
if weight control is an issue.
They also use a lot of
nuts, especially tree nuts
(walnuts, pecans, almonds
and hazel nuts). These nuts
also contain healthy fats and
antioxidants that tend to
ward off heart disease. Again, over-
eating them (especially roasted and
salted brands) will promote weight
gain and negate the health benefits of
the diet.
Despite the perception that Greeks
and Italians eat a lot of meat, those
in the populations that were studied
eat mostly lean fish and poultry as
their meat source. Some seafood in
particular (anchovies, sardines, her-
ring, tuna and salmon) have higher
levels of "omega-3 fatty acids," thus
giving even more heart protection.
As these people do consume
moderate amounts of red wine, it
has been felt that this is an impor-
tant part of the diet that promotes
heart health. In fact, studies show
that women who consume one glass
of red wine per day and men who
consume 1-2 glasses per day may
have less heart disease and fewer
strokes. As alcohol can obviously
have negative effects, especially in
young people and those with heart,
liver and neurologic problems, it
must be used cautiously. I would not
recommend starting to drink wine
just for the sake of following the diet
if you have not used it before. Also,
one has to be careful to stay within
the proper parameters of alcohol
use.
Overall, the Mediterranean Diet
gives us a variance from the typically
recommended low-fat/low-sugar
eating program. It can be very tasty
and help prevent plaque in the arter-
ies that leads to cardiovascular dis-
ease.
Dr. Lewis is a primary care internal
medicine physician at Premier Internists/
Millennium Medical Group PC in Southfield.
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January 29, 2009 - Image 34
- Resource type:
- Text
- Publication:
- The Detroit Jewish News, 2009-01-29
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