Healthy living is much closer than you think: the Mediterranean diet

The Mediterranean diet was first proposed in 1960 by biologist Ancel Keys as a healthy eating pattern containing olive oil, fruits and vegetables, plant proteins, whole grains, fish, small amounts of milk and dairy products, red meat 1-2 times monthly and moderate red wine with meals. Some sources suggest it originated in the economic shortages of World War II.

What does the Mediterranean diet contain?

Although regional variations exist, the diet is based on olive oil (oleic acid), whole-grain bread, unprocessed cheese and red wine. Other foods include seasonal vegetables and fruits and aromatic herbs. Important protein sources are beans, peas and cheese. Fish consumption varies regionally and occurs mainly in coastal areas. Carbohydrate sources are wheat, potatoes and rice. Red wine is mostly consumed moderately with meals; alternatively, current knowledge recommends avoiding alcohol entirely because even small amounts increase the risk of certain cancers.

Daily food consumption in the Mediterranean diet consists of 4-5 meals, with breakfast and lunch especially important. Another important point is maintaining the balance between omega-6 and omega-3. An imbalance increases intracellular arachidonic acid production, causing inflammation within cells.

Scientific study results on the Mediterranean diet

1. An article published in the European Journal of Cancer Prevention found that consuming olive oil instead of margarine reduced the risk of many cancers.
2. Another study published in the European Journal of Cancer Prevention found that whole-grain consumption reduced colorectal cancer risk.
3. Another study in the European Journal of Cancer Prevention compared refined grains, stripped of their original components and processed, with dietary fiber consumption. Appropriate dietary fiber intake was reported to reduce stomach, colorectal and upper digestive tract cancer risks. Refined grains increase glycemic load and trigger insulin resistance. Increased glycemic load was also said to release hormones causing uncontrolled cell growth (insulin-like growth factor = IGF).
4. According to studies published during 2008 – 2010, 2 independent studies found that following the Mediterranean diet protected against disease and reduced mortality from various causes.
5. A statistical analysis published in Public Health Nutrition found that the Mediterranean diet reduced cardiovascular disease risk by up to % 10. Cancer risks were reported to decline by % 4.
6. A study published in the Internal Journal of Cancer found that a well-followed Mediterranean diet reduced mortality from all cancers by % 10.
7. Another study discussed in the same journal reported that olive oil, a main component of the Mediterranean diet, affected cancer-causing genes.

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