Why Fat Mediterranean Diet Is Good
“If you follow a Mediterranean diet, will likely have fewer heart attacks and strokes (CVA), and will be less likely to develop breast cancer and diabetes,” said lead researcher Dr.. Hanna Bloomfield, a professor of medicine at the University Minnesota and associate chief of staff for research at the VA Health System in Minneapolis.
Connie Diekman, director of university nutrition at Washington University in St. Louis, said the findings are a good reminder that focus on the overall dietary pattern (not food or individual nutrients) is the key to Health.
“Always has been shown that the impact of the Mediterranean diet on health is due to the pattern of plant food, and this study seems to support that premise again,” Diekman said.
Bloomfield and his team observed the studies published from 1990 to April 2016.
“We examined a total of 56 studies,” he said. Although the definition of a Mediterranean diet differs, they defined as a plan that had at least two of seven components and no restriction on healthy fats. The seven components include a high proportion of monounsaturated fats versus saturated (eg, olive oil and more fats of animal origin less); a high intake of fruit and vegetables; a high intake of legumes (such as seeds and beans); a high intake of grains and cereals; moderate consumption of red wine; moderate intake of dairy products; and low consumption of meat and meat products, with increased fish consumption.
Some of the studies scored Bloomfield suggested that poorer quality could also have a lower risk of colon cancer.
But “there was an effect on all-cause mortality,” said Bloomfield. But, he suggested, the number of people who were followed perhaps was not large enough to show that. To be included in the review, each study should have at least 100 participants who were given follow-up for at least one year.
A large study that reviewed the researchers found that consuming a Mediterranean diet was associated with a risk 30 percent lower heart attack, stroke and diabetes, and a risk more than 50 percent lower breast cancer .
Researchers found only an association, but they could not prove causality. Other research suggests that diet may produce health benefits by reducing cholesterol levels, body weight and level of blood sugar, among other things. The diet also includes antioxidants, and that could also promote better health.
Moving to a Mediterranean diet can be done gradually, they agreed Diekman and Bloomfield.
“The first thing I would do is start using only olive oil or canola oil in my kitchen,” Bloomfield said. You eat more chicken and fish and less red meat, and nuts instead of chips, he added.
Diekman suggested adding more vegetables to dishes, and use as a garnish fruit cereals, salad and even meat. Then, add some beans to dishes instead of meat or meat.
The study appears in the online edition July 18 issue of the Annals of Internal Medicine.
The Department of Veterans Affairs US. UU. It was the main sponsor of this study.