By COLLEEN CREAMER
For ReZoom.com
The Greeks and Romans, Those Foodies
Inspired by the traditional (as well as voluptuous) diets of the countries of the Mediterranean basin, particularly Southern Italy, Greece, Cyprus, Portugal, Turkey and Spain, the Mediterranean diet has had gotten a lot of press recently, but this may be because it’s less of a diet than a style of eating. It’s palatable, sophisticated and savory — and it’s worked for eons. The residents of this region have lower amounts of body fat than we do as well, as lower cholesterol levels.
So why does a diet that seems fairly high in calories work? One explanation that holds sway is that it’s because the Mediterranean diet uses large amount of olive oil instead of high amounts of animal fats typical to the American diet. Olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. The moderate consumption of red wine, another one of the diet’s staples, also is considered a possible factor since red wine contains flavonoids, which have antioxidant properties.
The Olive Oil Connection
Along with hearty doses of olive oil, other foods common to the diets of the region are fruit and vegetables, hearty breads, wheat and other cereals and fish. They also consume moderate amounts of potatoes, beans, nuts and seeds. Grains in the Mediterranean region typically contain very few unhealthy trans fats and are typically eaten without butter or margarines. Hence, what makes the Mediterranean diet so popular is the broad palate of full-bodied foods that are low in saturated fat and high in monounsaturated fat and dietary fiber. For diet neophytes, this is good.
Many nuts, such as walnuts, contain omega-3 fatty acids, good for brain conductions and the immune system. Nuts are high in calories, so they should not be eaten in large amounts — generally no more than a handful a day. Avoid honey-roasted or heavily salted nuts.
What’s in Your Cupboard?
* Eat a variety of whole fruits and vegetables every day. Strive for 7 to 10 servings a day. Keep baby carrots or apples and bananas on hand for snacks.
* Try olive oil for salad dressing and as a replacement for butter or margarine. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter.
* Substitute fish and poultry for red meat.* Switch to skim milk, fat-free yogurt and low-fat cheese and limit limit higher fat dairy products such as whole milk or cheese.
* Keep walnuts, almonds, pecans and Brazil nuts on hand for a quick snack. * Go ahead. Have a glass of red wine at dinner. But if you don’t drink alcohol, you don’t need to start.
* Eat natural peanut butter.
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world,” said Tolkien. Even though the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.
According to the American Hearth Association, Mediterranean-style diets are often close to their dietary recommendations, but they don’t follow them exactly. And even though the incidence of heart disease in Mediterranean countries is lower than in the United States, before you jettison everything in your cupboard, it should be noted that some believe the reason is not entirely due to the diet. Lifestyle factors may also play a part.
There’s no question that the olive oil is a factor, but let’s not forget that the Mediterraneans also have a much healthier relationship with food in general,” says nationally recognized nutritionist and fitness expert Jonny Bowden. “They eat and cook fresh food, they go out in the sun, they take naps, they laugh a lot and they exercise more. And they consume a fraction of the sugar we consume in the United States. We’re not going to get great health improvements just by pouring some olive oil on our junk food.”
—From ReZoom.com
