The "Mediterranean diet" as described in this article is an invention of American nutritionists. In the cuisines of the actual Mediterranean, people eat plenty of lamb, pork, ham, seafood, full-fat cheeses, yogurts, and dairy.
18
I wonder which part of the "Mediterranean Diet" is responsible for its healthful outcome. It would be interesting, for example, to test a version that included no animal products.
1
And a version that included no grains, or that specifies *how* grains are implemented in this diet (breads? pasta?) as there is a ton of available data about the effects of too much carbs from grains, as well as the effects of grains on various forms of inflammation, either/both from gluten and from the kernels' own protective substances.
9
In order to understand this article, you must understand the ideas explained in this New York Times lesson plan.
Bottom line: This study found an association, not a causation.
The areas of Greece where the Mediterranean diet studies were originally done were low-income neighborhoods, with mountains, bad roads, and few cars, so people had to walk over the mountains all day. So the studies were comparing rural people who got lots of exercise with urban people who were sedentary. Of course, associational studies try to correct for factors like exercise, but they never know how much to correct for.
Until you have randomized, controlled trials, you can't know whether the Mediterranean diet causes anything.
http://www.nytimes.com/2017/01/05/learning/lesson-plans/chocolate-found-...
Lesson Plans | Science
‘Chocolate Found to Stave Off Death!’ Analyzing the Scientific Evidence Behind Health Headlines
By SARA RUST and MICHAEL GONCHAR
JAN. 5, 2017
Bottom line: This study found an association, not a causation.
The areas of Greece where the Mediterranean diet studies were originally done were low-income neighborhoods, with mountains, bad roads, and few cars, so people had to walk over the mountains all day. So the studies were comparing rural people who got lots of exercise with urban people who were sedentary. Of course, associational studies try to correct for factors like exercise, but they never know how much to correct for.
Until you have randomized, controlled trials, you can't know whether the Mediterranean diet causes anything.
http://www.nytimes.com/2017/01/05/learning/lesson-plans/chocolate-found-...
Lesson Plans | Science
‘Chocolate Found to Stave Off Death!’ Analyzing the Scientific Evidence Behind Health Headlines
By SARA RUST and MICHAEL GONCHAR
JAN. 5, 2017
9
and of course the absence of processed foods, etc.
4
And as I understand it, Greece was studied during Orthodox Lent, when meat and animal products are banned. But that's only 40 days out of the year.
1
There is a bizarre myth surrounding one of the main components of the Mediterranean diet.
Every description I've seen states that it emphasizes whole grains.
However, not one of the countries surrounding the Mediterranean uses whole grains in any significant way, if at all.
Look at the breads served in Spanish, French, Italian, Greek, Turkish, Lebanese, Israeli, and Egyptian cuisine.
It's always white bread. The same goes for rice and couscous: They are made with refined products with most of the nutrition removed.
With the exception of a few items like tabbouleh in the eastern Mediterranean, the only time you see whole grain products is when the food has been redesigned with a more modern, health-conscious diet in mind.
I wonder where this myth came from.
Every description I've seen states that it emphasizes whole grains.
However, not one of the countries surrounding the Mediterranean uses whole grains in any significant way, if at all.
Look at the breads served in Spanish, French, Italian, Greek, Turkish, Lebanese, Israeli, and Egyptian cuisine.
It's always white bread. The same goes for rice and couscous: They are made with refined products with most of the nutrition removed.
With the exception of a few items like tabbouleh in the eastern Mediterranean, the only time you see whole grain products is when the food has been redesigned with a more modern, health-conscious diet in mind.
I wonder where this myth came from.
12
The "myth" probably came from the origins of the phrase "Mediterranean diet" in the 1950s, when it was first studied and identified as healthy--and when it was quite different from today's typical diet in this area! The phrase refers to the traditional diet in certain regions of the Mediterranean, such as the island of Crete in Greece, around the 1950s and 60s and earlier, not to what people who live there eat today, now that junk food has unfortunately invaded. Previously, Cretans and others in the Mediterranean had little access to the highly processed foods you're referring to, and they ate far more fresh, local products. However, that does continue to some extent in Crete even today--white bread, yes, but a lot of fresh local produce, fish, wild greens, snails, locally made cheese, and more. See for example my article "Mediterranean Lifestyle Alive and Well on Crete" http://www.oliveoiltimes.com/olive-oil-basics/mediterranean-lifestyle-al...
and many links on this page: http://www.greekliquidgold.com/index.php/en/health-benefits/the-mediterr...
and many links on this page: http://www.greekliquidgold.com/index.php/en/health-benefits/the-mediterr...
2
The mediterrean diet includes wine - at least half a bottle at mealtimes, mostly red wine.
5
Now, I’ve been in the fitness industry since 1999 and in that time I’ve read just about every diet book, weight loss guide, clinical trial and medical study in existence that has to do with weight loss.
And I’m here to tell you that number one, there is an absolute kind of bad information floating around out there number two, you’re suffering from cellular inflammation cellular inflammation is not only the culprit of weight gain it’s also responsible for increasing the onset of disease which results in a shorter lifespan.
Most diets that I know of ignore the fact that if we can take control of cellular inflammation we can effectively increase your ability to lose weight, burn fat, increase metabolism and keep body fat from ever coming back. https://truehealthreport.com/3-week-diet-review/
And I’m here to tell you that number one, there is an absolute kind of bad information floating around out there number two, you’re suffering from cellular inflammation cellular inflammation is not only the culprit of weight gain it’s also responsible for increasing the onset of disease which results in a shorter lifespan.
Most diets that I know of ignore the fact that if we can take control of cellular inflammation we can effectively increase your ability to lose weight, burn fat, increase metabolism and keep body fat from ever coming back. https://truehealthreport.com/3-week-diet-review/
3
To get a head start on reducing inflammation, cut out all dairy products.
2
I followed the link which led to a very long sales pitch. Bottom line: their system costs $47.
8
Longevity is multifactoral and not restricted to any particular region of our planet or any race. The essential elements of Mediterranean diet are found in multiple regions of the world far from the Mediterranean region. A good variety and significant daily intake of fruits vegetables (including vegetable oils), herbs like basil, cilantro, dill, rosemary, thyme etc and grains with fish, eggs and lean meats as a source of protein is common factor in those born with all normal genes who live to 90 and beyond. Whats good for the body is also good for the brain as blood supply to the brain is critical for brain function and that can be possible in those with a sound circulatory system without blockages in the arteries. Mediterranean diet certainly has good science and publicity behind it but it is important to note that diets away from the Med region which have long been followed in parallel to the Med diet and achieved the same results are independently beneficial because of the science based essential balanced nourishment they both provide.
12
Check out the Blue Zones around the world and you will find some where the members do not eat meat (7th Day Adventists in LA area, for instance.)
The paper says that the Med. diet accounts for 0.5% of the variance in results. That seems to me to say that we should be looking for other things that explain the other 99.5%. The effect of the Med. diet on brain shrinkage is a non-starter.
5
Jim, actually the paper explains that it is the Med.diet is largest single effect after age; therefore ther isn't another single factor explaining the remaining 99.5%. Therefore, according to the research paper if you want to do something good for the brain you are better off trying to hit the various factor affecting the brain in theor order of importance: first Med.diet them all the rest.
7
Just remember that the subjects self-selected their diets rather than being randomly assigned. Maybe people with enough smarts and will power to select and follow this healthy diet had a brain advantage in the first place.
15
Can't discount a less stressful lifestyle!
10
Based upon various research results, Dr. David Perlmutter warns that brains of obese or overweight people shrink more than the age-related shrinkage in his book, "Grain Brain". Based upon the summary of research and reporter's comments, it is not sure if this factor is considered for adjustment. Based upon the latest disclosure by Dr. Dale Bredesen, a researcher of Alzheimer's over 27 years, Alzheimer's seems to be a disease with multi-factor causes (54 dementigens), which can be sorted out into 3 types of different causes, (1) inflammation, (2) trophic factors (nutrients or hormones) withdrawn, (3) toxins.
According to Dr. Bredesen, most common dementigen is (1)'inflammation caused by the glycation (sugar molecule attaches to protein) and oxidation of LDLs', (2) 'insulin resistance that prevents adequate quantity of glucose enters into the brain',(3) 'high level of homocysteine', and (4) mold in the house, though his patients usually have 10-25 dementigens. It is interesting if British researchers on Mediterranean-style diet work together with Dr. Bredesen's team.
According to Dr. Bredesen, most common dementigen is (1)'inflammation caused by the glycation (sugar molecule attaches to protein) and oxidation of LDLs', (2) 'insulin resistance that prevents adequate quantity of glucose enters into the brain',(3) 'high level of homocysteine', and (4) mold in the house, though his patients usually have 10-25 dementigens. It is interesting if British researchers on Mediterranean-style diet work together with Dr. Bredesen's team.
6
According to 2015 research summary in the US National Library of Medicine, subjects following the Mediterranean diet had lower inflammatory markers such as homocysteine. Lyon diet research comparing Mediterranean diet with diet recommended by American Heart Association has also shown lower homocysteine level and lower mortality rate among subjects following Mediterranean. Dr. Dale Bredesen, formerly with UCSF, mentions inflammatory homocysteine as one of the most common dementigens of Alzheimer's. He mentions that homocysteine increases tangles, another symptom of Alzheimer's other than plaque.
3
Even though the Mediterranean Diet has gotten mostly positive media coverage for years, the vegan diet gets short shrift bordering on the dismissive. There are research studies that compare the health benefits of these two diets, but they seldom appear in such news outlets as The Times. I think that any news organization that considers itself to be objective regarding health research should strive to address this kind of oversight to avoid the telltale signs of a built-in bias.
21
The problem with a vegan diet is that most people aren't interested in following it or find it too difficult to follow. A large number of people in this country consider vegetables to be corn and French fries and definitely won't give up their meat. The Mediterranean diet is a happy medium that many more people might consider doable.
16
Perhaps the true happy medium is education.
If you know what vegetables or grains are, then, you could begin exploring once unfamiliar territory. Hey, you may even be drawn to delve into cooking. Which eventually leads to better eating. Who knows.
I'm shocked when I come across folks who are unaware that vegetable oils have no cholesterol.
Between William & Scientist's ideas, this would at least help people to be less intimidated to alter their diet.
I wholeheartedly agree with William that worthy
news organizations should reconsider their ingrained bias. The occasional cute article about hipsters (BTW, I love them) in LA does not present vegan or vegetarian foods as being feasible for the rest of us.
If you know what vegetables or grains are, then, you could begin exploring once unfamiliar territory. Hey, you may even be drawn to delve into cooking. Which eventually leads to better eating. Who knows.
I'm shocked when I come across folks who are unaware that vegetable oils have no cholesterol.
Between William & Scientist's ideas, this would at least help people to be less intimidated to alter their diet.
I wholeheartedly agree with William that worthy
news organizations should reconsider their ingrained bias. The occasional cute article about hipsters (BTW, I love them) in LA does not present vegan or vegetarian foods as being feasible for the rest of us.
2
I appreciate your comment. I wish there were more media coverage about eating vegan so more people could be better informed about its benefits. The fact that relatively few people (3 percent?) chose to eat that way, and the recurrent objection that the vast majority could not tolerate such a restrictive diet should not stand in the way of more public education. Vegans don't get enough protein? Tell that to some world champions who are vegans!
What, exactly, are the components of the Mediterranean-style diet? I've seen at least ten different descriptions of what it is, none are the same, and it varies from country to country (even region to region). Some consume grains, some not so much, for example. Some consume lots of dairy, some almost none.
31
I agree, nobody ever really defines this diet. If it's so helpful, we should be given better descriptions, menus, etc.
17
Right on the mark. Apparently someone needed a publishing credit.
If you click on the link "observational study, in Neurology" the full article, not just the abstract, is available; you can read what the study defined as the diet-- regular consumption of fruit, vegetables, legumes, whole grains, and fish; negative scores for more than moderate consumption of dairy and alcohol; negative scores for red meat and chicken; analysis of fat types.
31