When it comes to an eating plan that benefits your wellbeing, nothing is more recommended than the Mediterranean diet. Consuming foods that grow around the Mediterranean Sea has been shown to lower your cholesterol, reduce your blood pressure and thereby lessen your risk of heart disease. Unfortunately, Westernised versions of the Mediterranean diet don’t have the same health impacts as that which is eaten by people in Southern Italy and Greece. Whilst people in these regions have some of the lowest levels of obesity and heart disease in the world, those eating Western versions of the Mediterranean diet are still seeing an increase in obesity and related health problems.
This may be why the USDA recommends the Mypyramid plan over the Mediterranean diet, but nutrition wellness expert Cheryl Baker, DTR, asserts that, if you do it properly, going Mediterranean is still a good way to go. Baker explains, ‘At the base of the Mediterranean diet are grains such as pasta, rice, couscous, polenta and whole grain breads. This category consists of the same foods as the Mypyramid plan. These foods are eaten almost every day and are a large portion of the diet, just as with Mypyramid.’ When eating from this group, it’s important to choose whole grain breads and pastas.
‘The next group of foods most commonly eaten are fruits, vegetables, beans, nuts and legumes,’ Baker notes. ‘These foods are eaten daily much like the recommendations for Mypyramid. Fruits and vegetables play a big part in Mediterranean diet. Most European countries grow delicious produce. Most produce is grown locally for easy access and commonly eaten soon after harvest. An example of this is Venice, Italy, where their vegetables are grown on the outskirts of the city. Eggplant and tomatoes are an example of the types of vegetables consumed. These fruits and vegetables provide vitamins, minerals and fiber that are essential for good health. Mypyramid also advocates eating a variety of fruits and vegetables.’
So if the two eating plans are so similar, what’s the point in choosing Mediterranean over Mypyramid at all? Baker points out that a ‘major difference of the Mediterranean diet from Mypyramid is the consumption of olive oil. The Mediterranean diet is rich in olive oil. It is so important that it is eaten daily whether used for cooking, in salad dressing (such as the standard vinegar and oil dressing) or for dipping with bread. Butter is rarely used. In fact, there is very little saturated fat (“bad” fats) consumed in this diet. This is the primary reason those who eat this way have low levels of cholesterol and normal blood pressure. Olive oil is rich in monounsaturated fats and polyunsaturated fats. These “good” fats are essential to a healthy heart. Most Mediterranean people consume extra virgin olive oil-the first pressing of the olives. Extra Virgin Olive Oil is the healthiest form of the oil because it has no refined oils mixed into the finished product and contains many antioxidants.’
She adds that another ‘distinct difference between the two diet plans is the consumption of nuts. Nuts are rich in omega-3 fatty acids and good unsaturated fats. These are eaten daily in the Mediterranean diet plan but in small amounts, such as one ounce of walnuts on pasta. Walnuts are recommended for those with high cholesterol and heart disease because of their ability to increase the elasticity of arteries that allows blood to move more quickly thus lowering blood pressure.’ So, if you want to maintain your weight and protect your heart health, speak to your doctor or a dietician about how the Mediterranean diet can benefit you.
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