Improving on the Mediterranean Diet

Improving on the Mediterranean Diet


“Improving on the Mediterranean Diet” The traditional Mediterranean diet can be considered as a mainly, but not exclusive plant-based diet, and certainly not a whole food plant based diet, as olive oil and wine can be considered essentially fruit juices. Even if one is eating a vegiterranean diet, an entirely plant-based version, there are a number of problematic nutritional aspects that are rarely talked about. For example, lots of white bread, white pasta, not a lot of whole grains. alcohol can be a problem, the caloric density with all that oil can be high, as well as the salt intake. Let’s go over these one by one. In this anatomy of the health effects of the Mediterranean diet while the single most important component was the high consumption of plant foods. In contrast, high cereal consumption, meaning high grain consumption did not appear to help. This may be because most grains modern Mediterranean dieters eat are refined, like white bread, whereas the traditional Mediterranean diet was characterized by unprocessed cereals— in other words, whole grains. And while whole grains have been associated with lower risk of diabetes, heart disease, and cancer, refined grain may increase the risk of diabetes, obesity, heart disease, and other chronic diseases. For example in the PREDIMED study, whose who ate the most white bread, but not whole grain bread, gained significant weight. Alcohol may also be a problem. As a plant-centered diet, no surprise, adherence to a Mediterranean diet is associated with lower cancer risk, but not with lower breast cancer risk. With all the fruits veggies nuts seeds and beans and low saturated fat you’d assume there would be lower breast cancer risk, but alcohol is a known breast-cancer risk factor, even moderate amounts. But if you create a special adapted version of the Mediterranean diet score that excludes alcohol, the diet DOES appear to reduce breast cancer risk then. The wonderful grape phytonutrients in red wine can improve our arterial function such that if you drink de-alcoholized red wine, red wine with the alcohol removed, you get a significant boost in endothelial function, the abiity of our arteries to relax and dilate normally, increasing blood flow, but if you drink the same red wine with the alcohol added back, it abolishes the beneficial effect, it counteracts the benefit of the grape phytonutrients. So better just to eat grapes. Similarly, there are components of olives— the antioxidant phytonutrients, that may help endothelial function, but when consumed as oil even extra virgin olive oil, it may impair arterial function. So even if white bread bread dipped in olive oil is the very symbol of the Mediterranean diet, we can modernize it by removing oils and refined grains. Another important, albeit frequently ignored, issue in the modern Mediterranean diet is sodium intake. Despite evidence linking salt intake to high blood pressure, heart disease and strokes, dietary salt intake in the U.S. is on the rise. Right now we get about 7 to 10 grams a day, mostly from processed foods. If we were to decrease that just by 3 grams, which is about a thousand mg of sodium, half of a teaspoon of table salt, every year we could save tens of thousands of people from having a heart attack, prevent tens of thousands of strokes, and tens of thousands of deaths. There is a common misconception that only certain people should reduce their salt intake and that for the vast majority of the population salt reduction is unnecessary, but in reality, the opposite is true. But there is much we can learn from the traditional Mediterranean diet. The defining characteristic of the Mediterranean diet is an abundance of plant foods And one thing that seems to have fallen by the wayside. No main Mediterranean meal is replete without lots of greens, a key part of not only a good Mediterranean diet, but of any good diet.

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6 thoughts on “Improving on the Mediterranean Diet”

  • Can you please make a video commenting on Sam Simon recent death to cancer? I feel like some people might exploit his condition, just like they did with Steve Jobs, to justify their belief that vegan diets aren't any better/healthier than the SAD. Thanks!

  • Veganism is great but vegans generally suck says:

    This is really weird. Why is there no talk of Dr. Greger's absence over the last few weeks? Does anyone know what's going on? It seems like something is being hidden because zero explanation has been given.

    I trust this community less and less all the time. #sigh

  • I can totally assure you that if you stop using oil and stop using added salt, you WILL get used to the taste!  I stopped using oil years ago when I learned from Dr. John & Mary McDougall that you can "saute" in plain-old water.  And because my husband has high blood pressure, I cut way back in my salt usage when I cook.  My taste has been "retrained" and eating something cooked in oil tastes nasty to me and the "normal" amount of salt in food is way to much for my liking.  (I have LOW blood pressure, so it's not like I really thought I needed to give up salt.)

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