To Your Health

Mediterranean dietSecrets of … the Mediterranean Diet

A recent study has once again confirmed that people who closely follow
‘the Mediterranean Diet’ live longer than other Europeans (1). So what
exactly is the Mediterranean diet and how does it exert this
spectacular effect.

The Mediterranean diet is not a specific diet plan or diet program but
a collection of eating habits that are traditionally followed by the
people of the Mediterranean region. There are at least 16 countries
bordering the Mediterranean Sea and food habits vary between these
countries according to culture, ethnic background and religion. But
there are a number of characteristics common to them all…(2).

    * A high consumption of fruits, vegetables, potatoes*, beans, nuts*, seeds, bread and other cereals (NOTE: *POTATOES
HAVE TOO MUCH STARCH AND FAT, WHOLE GRAINS  AND LEGUMES ARE BETTER
CHOICES.  *NUTS ARE TOO HARD FOR HUMAN DIGESTIVE SYSTEMS AND HAVE
SUBSTANCES WHICH EFFECT BRAIN FUNCTION!)
 
* Olive oil used for cooking and dressings  
* Moderate amounts of fish but little meat
  
 * Low to moderate amounts of full fat cheese and yogurt 
* Moderate consumption of wine, usually with meals
   
* Reliance on local, seasonal, fresh produce 
* An active lifestyle

Protection from chronic diseases

In a recent study (1) the diets of more than 22,000 people living in
Greece were ranked according to how closely they adhered to the
traditional Greek style Mediterranean diet. During the 4 years of the
study, it was found that the closer people followed the traditional
diet the less likely they were to die from either heart disease or
cancer, with slightly greater protection against heart disease than
cancer. Overall, people following the Mediterranean diet most closely
were 25% less likely to die during the study period than those who did
not, suggesting that those closely following the Mediterranean diet end
up dying later than those who do not.

The secret ingredients

Since mortality statistics first identified that Mediterranean
populations were living longer than other Europeans, scientists have
been trying to deduce which components of the Mediterranean diet are
responsible for its considerable benefits. Here are some of the
candidates so far…

Olive oil

Olive oil is first choice for investigation as it is used almost
exclusively in Mediterranean cooking instead of butter, margarine and
other fats. Olive oil is a rich source of monounsaturated fat, which is
protective against heart disease, possibly because it displaces
saturated fat from the diet. Olive oil is also a source of antioxidants
including vitamin E. But it is important to remember that olive oil is
used to prepare vegetable dishes, tomato sauces, salads and to fry fish.

Fruit and vegetables

A high intake of fresh fruit and vegetables has been shown to be
protective against both heart disease and cancer; probably because of
the antioxidants they contain (3). Tomatoes have come under particular
scrutiny because they feature so heavily in Mediterranean food.
Tomatoes are indeed a major source of antioxidants and heat processing
such as cooking, as in the preparation of tomato sauces is recommended
as it increases the availability of lycopene, one of the main
antioxidants in tomatoes.

Oily fish

It has also been suggested that fish, in particular oily fish such as
sardines, have important health benefits (4). Oily fish are a source of
omega-3 polyunsaturated fats and the complex long chain derivatives of
these fats appear to be particularly beneficial to heart health because
of their anti-inflammatory and vasodilatory properties, which keeps
blood flowing smoothly.

Wine in moderation

Throughout the Mediterranean wine is drunk in moderation and usually
taken with meals. For men moderation is two glasses per day, for women
one glass per day.
Wine, especially red wine, contains a vast array of plant compounds
with health-promoting qualities called phytonutrients. Among them,
polyphenols, which are powerful antioxidants, protect against LDL
oxidation and other pathologic sequelae of the oxidative process. Other
phytonutrients play a role in the inhibition of platelet aggregation,
vasodilation,etc.

Combined effect

In the Greek study (1) individual components or food groups of the
Mediterranean diet did not provide any significant protection. In
practice it is likely that a combination of all the different
ingredients of the diet make it so healthy. Not only that but other
factors such as a more relaxed attitude to eating, plenty of sunshine
and more physical activity are likely to be contributing to the overall
healthy lifestyle in this region.

Times are changing

But times are changing and nowadays fewer people have the lifestyle to
follow the traditional diet. Professor Lluis Serra, President of The
Foundation for the Advancement of the Mediterranean Diet (5) believes
this is both an opportunity and a threat. ‘Sociological changes mean
that people are less likely to spend time in the kitchen preparing
food, but at the same time it is a great opportunity for catering
outlets and restaurants, especially as Mediterranean people now know
that their traditional fare is very healthy’ he said.

References

1. Trichopoulou A, Costacou T, Bamia C, Trichopoulos D. (2003) Adherence to a Mediterranean diet and survival in a Greek population. New England Journal of Medicine 348:2599-2608
  
2. Willett WC, Sacks F, Trichopoulou A,
Drescher G, Ferro-Luzzi A, Helsing E, Trichopoulos D. (1995)
Mediterranean diet pyramid: a cultural model for healthy eating. 
Am J Clin Nutr. 1995 Jun;61(6 Suppl):1402S-1406S. Review.
 
 3. WHO/FAO (2003) Diet nutrition and the prevention of chronic diseases. Geneva, Switzerland. Available at http://www.who.int
 
 4. Hu FB, Willett WC. (2002) Optimal diets for prevention of coronary heart disease.
      JAMA. 2002 Nov 27;288(20):2569-78. Review.
 
 5. http://www.dietamediterrranea.com
              
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Juice from 5 lemons (about 1 cup)
3 1/2-4 cups water



1.
Remove and discard any of the outermost leaves of the cabbage that are
blemished. Bring a large pot of water to a rolling boil and plunge the
whole cabbage in until the leaves can be peeled away without ripping,
about 10 minutes. Drain well and, when cool enough to handle, separate
the leaves carefully, setting them aside, and chop the central core.
Lay the larger cabbage leaves in front of you and cut out the thick
central stem ribs of the leaves with a paring knife, dividing each leaf
in two. Leave the snallest leaves whole. Arrange the cabbage stem ribs
and chopped core over the bottom of a round stove-top casserole or
saucepan a little wider in diameter than a dinner plate.



2.
In a medium-size mixing bowl, knead together the rice, lamb, onion,
baharat, allspice, cinnamon, salt, and pepper until well blended.



3.
Place about 1 tablespoon of the stuffing along the rib side of each
leaf and roll up tightly without folding the sides over. The rice will
not expand enough to damage the leaves. Once rolled, the cabbage leaves
will look like thin cigars. Arrange the rolled cabbage leaves on top of
the cabbage ribs in the casserole or saucepan seam side down. The
rolled cabbages should be placed tightly next to each other. Once
you’ve got a single layer, sprinkle with more salt and pepper, 3/ 4
teaspoon mint, 3 tablespoons of the olive oil, half the garlic, and
half the lemon juice.



4.
Continue stuffing and rolling the leaves and place a layer upon the
first layer, making each row and each layer compact and neat. Sprinkle
with more salt and pepper, the remaining 3/ 4 teaspoon mint, the
remaining 3 tablespoons olive oil, the remaining garlic, and the
remaining lemon juice.



5.
Pour in enough of the water to barely cover the cabbage rolls. Put an
inverted heavy dinner plate over the cabbage to hold them down. Bring
to a gentle boil over medium heat, about 20 minutes, then reduce the
heat to very low, using a heat diffuser if necessary, cover, and simmer
until tender, about 3 to 3 1/ 2 hours. Remove a roll-up to test for
doneness. Serve or continue cooking until done.



Makes 6 servings