5 things to know about the Mediterranean diet: mistakes and myths

Over the past 30 years, as President of Oldways, I have brought groups of American travelers to the Mediterranean region – to Greece, Italy, Spain, Turkey, Morocco and many other destinations. Through one-week culinary tourswe see all these principles of Mediterranean diet come to life, through long leisurely meals, visits to wine and olive oil producers, visits to farms to learn how cheeses are made, and sometimes, we are even invited into locals’ kitchens.

The Mediterranean diet is backed by decades of scientific research; it seems like new studies are being released every week explaining how the Mediterranean Diet May Benefit Longevity or reduce the risk of chronic diseases such as heart disease, cancer and diabetes. Oldways, the nonprofit organization that created the Mediterranean Diet Pyramid with the Harvard School of Public Health in 1993, offers more than 300 studies on its website, and that’s only going back to 2006.

Here’s what I’ve learned about the Mediterranean diet in my travels over the years.

The health benefits, as well as the culinary benefits of the Mediterranean diet, come from a variety of foods. It’s not only olive oil. It’s not just fruits and vegetables, but also the “stew” of whole grains, fruits, vegetables, beans and other legumes, nuts, herbs and spices with olive oil extra virgin that make Mediterranean cuisine so delicious and healthy. Add to fish and seafood twice a week, plus small amounts of dairy, poultry and eggs, plus occasional red meat, and you’ll be a star of the Mediterranean diet.

“A common mistake we see among Americans when trying to adopt the Mediterranean diet is missing the forest because of the trees. For example, people will get caught up in choosing between salmon and sea bass, or cabbage curly versus Swiss chard, and will lose sight of the foods. “see the bigger picture of how their overall diet fits together,” says Kelly LeBlanc, Oldways vice president of nutritional programming.

A Mediterranean diet is more than the sum of its parts. Changing our overall diet and lifestyle to align with the Mediterranean food pyramid will have a greater impact on health than simply substituting one or two Mediterranean ingredients in a standard American diet.

“A healthy diet opens the door to a wide range of foods, flavors, cultural traditions and nutrients that promote head-to-toe health…and pleasure. The sum of nutrients in minimally processed whole foods is greater than their individual parts,” says Liz Weiss, author, blogger and podcaster at LizsHealthyTable.com. Weiss explains that “nutrients in foods interact with each other in complex ways. For example, vitamin C improves iron absorption; And Vitamin D improves calcium absorption. Thus, a varied diet allows these natural interactions to occur. »

Additionally, don’t forget portion size. Large quantities of even high-quality Mediterranean foods do not equate to good health or a healthy weight.

Likewise, moderate wine consumption is part of the Mediterranean diet – whether red or white – but the moderate the part is the key, not whether it is red or white. “Moderate” means two drinks per day for men and one drink per day for women. As with any healthy diet, physical activity is also important. It can be as simple as walking. Triathlons are not compulsory!

I’ve heard people complain about eating too much fried food while on vacation. This could very well be the case. There are some excellent fried foods in Mediterranean countries – fried in extra virgin olive oil – but they are not a stable diet for Mediterranean families who actually live in the region. Home cooking is where you will find Mediterranean cuisinereflecting the local traditions and ingredients of the place.

The same can be said for the amount of food. Often, tourist restaurants serve portions that might be more American than Mediterranean.

“Just because you’re traveling the Mediterranean doesn’t mean you’re following the Mediterranean diet,” notes Carolyn O’Neil, registered dietitian and author of the website happyhealthykitchen.com. “It’s just as easy to fall for foods that are too sweet. pastries, bowls filled with Pasta and fried fish dinners in Italy and Indiana (or wherever you live). Instead, look for the Mediterranean way of enjoying a wide variety of delicious dishes, even the most decadent, in small portions.

Thanks to Oldways Culinarias, we were lucky enough to be able to have meals in people’s homes. In Cyprus, journalist and cookbook author Marilena Joannides brought the group of 35 into her kitchen, then served us all lunch. And in Madrid, the legendary Clara Maria de Amezua (the Spaniard Julia Child) invited all 30 of us to her elegant home for tapas. It helps to see what’s real and what’s touristy!

The daily dessert in the Mediterranean consists of fruit, not tiramisu, nor baklava, nor puff pastry with praline cream. When you travel, try the local specialty once (perhaps sharing it with someone), then be sure to try the seasonal local fruits as well. Just as sweet!

When you’re at home, try the same thing. Finish your meal with what’s in season. Your sweet tooth and your waistline will thank you.

We found some beautiful fruits desserts during our travels. On the island of Pantelleria, just southwest of Sicily, Mar Luchetti created a cute ice cream bowl and filled it with fruit. In Liguria, at Ristorante Giorgio de Cervo, chef Caterina Lanteri Cravet served shelled peanuts and clementines in a beautiful candy dish. Both are also easy to make at home.

Dr. Antonia Trichoupoulou, president of the Hellenic Health Foundation and known by many as “the Mother of the Mediterranean Diet” due to her pioneering research into eating habits, explains that “in the Mediterranean diet, sweets are only consumed a few times a year. year ; the rest is fruit at the end of each meal. »

One of the reasons given for NOT adopting the Mediterranean diet is cost. For example, in a survey conducted by the Cleveland Clinic, nearly half of respondents cited the cost of food as the biggest barrier to healthy eating.

Following the Mediterranean diet CAN be expensive, like any other way of eating, but it doesn’t have to be. As LeBlanc explains, “The Mediterranean diet is based on ‘farmer foods’ like legumes, whole grains, and seasonal vegetables, which are consistently less expensive than meat and highly processed snack foods.”

Budget-Friendly Foods—the foods to buy and prepare when you want to cut your grocery bill—are central to the Mediterranean diet as well as other cultural food traditions around the world. Be sure to add these foods to your grocery list: beans, brown rice, pasta, frozen vegetables, canned tomatoes, tuna and seafood, and eggs.

Given the relatively affordable price of these foods compared to the cost of highly processed meats and convenience foods, research found that a Mediterranean diet can actually be less expensive than a typical Western diet and can also help you save money on health care costs in the future.

“New research shows that many traditional diets from around the world have health benefits,” says Krista Linares, owner of Nutrition with Sabor, noting that a traditional Mexican diet may help reduce insulin resistance. “Consider what the traditional Mexican diet and the Mediterranean diet have in common,” says Linares. “The traditional Mexican diet also includes lots of legumes, whole grains (corn tortillas), fruits and vegetables. As a dietitian, this means I am confident that my patients can see similar health benefits to the diet Mediterranean while enjoying and preserving the food traditions of their culture.”

In addition to model In terms of diet and health benefits, these traditional diets or cultural food traditions have another characteristic in common. They are delicious.

In all, follow the Mediterranean diet or one of their parents who puts plants in the center of the plate, you will be doing yourself, your family and the planet a favor. They are worth bringing into your home and introducing them to your family.