Is the Mediterranean Diet Right For You?
Jun 27, 2022
Many years ago I read a book called "The Blue Zones", and it talked about the areas of the world where people lived the longest. Specifically, they looked at people that lived past 100 years old. There were two areas in the Mediterranean that had these groups of people: one in Italy and one in Greece. There were a few reasons why they felt that these people lived so long and diet was definitely one of the top reasons.
One of the things I try and do is look at the commonalities of all of the opinions and nutrition science available and formulate and synthesize the common ground. Here are some of the reasons that I love the concepts of the Mediterranean diet.
What is the Mediterranean Diet?
The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy, Spain and other countries that border the Mediterranean Sea. Though Mediterranean diets vary from country to country, they share common features. For instance, they all emphasize fresh, local, minimally processed foods.
While there isn’t just one type of Mediterranean diet, most include large amounts of fresh seafood, vegetables, fruits, whole grains, legumes, and olive oil. Let’s look at a few of these foods in more detail.
The importance of Healthy Oils
More often than not, we are hearing about the importance of choosing the right types of oils when it comes to long-term health. The common use of ultra-processed vegetable oils in fried foods, i.e. fast foods, is one of the reasons that experts believe the standard North American diet is so inflammatory.
Contrary to North America, the Mediterranean diet uses high amounts of olive oil in their cooking and in their daily use. This is one of the reasons that I believe this diet to be an answer for the inflammation crisis that is happening here.
We have to move away from the thought process that fats are harmful and understand that high-quality fats like olive oil are part of the answer to good heart health and longevity. Many studies have already shown this to be true so this is why I recommend trying to include as much olive oil in your diet as possible.
Quality Proteins
It makes it a lot easier to eat a high proportion of seafood when you live in that area of the world and that is another reason I love this diet. While this concept ebbs and flows in our household due to dietary preferences, we still try and consume seafood every week and include an omega-3 supplement as well. Adequate levels of omega-3 have been shown to improve brain function, and heart health while reducing high levels of inflammation. These are all things we need as we age.
A different type of Dairy
The dairy sources are often much different in these areas and it is easier to find the inclusion of things like sheep‘s milk and goat's milk as a dairy options. The casein protein from these animals is less inflammatory and creates fewer problems for people, especially those with dairy intolerances. Remember the purpose of cow's milk is to help baby cows grow and contains a different protein than human breast milk. Sheep's and Goat's milk has a protein that is more similar to ours and is, therefore, more easily digestible.
Like many foods in Europe, cheese and yogurt is often produced locally and the animals are typically treated better and contain higher levels of omega-3 than in North America.
Final Thoughts
In order to mimic the benefits of this style of eating, I recommend...
- you use olive oil in your marinades, salad dressings, and for drizzling over vegetables.
- Try and include more clean sources of seafood and fish at least once per week.
- Consider using goat or sheep's milk products as the proteins are more suited for the human digestive tract and often create fewer issues.
Here are a few of my favourite recipes so please try them and let me know what you think!