Mediterranean Diet vs Standard Western Diet - Essay Example

Compare Mediterranean diet to a standard western diet Description An excellent testimony to the Mediterranean diet is a man who lived a 100 years - Ancel Benjamin Keys - among the first scientists to recognize its health-promoting effects. After his retirement from the University of Minnesota in 1975, Keys had moved to Pioppi, a small village of fishermen in southern Italy, where he spent time studying food habits of the locals, eventually leading to the groundwork of health evidence for the Mediterranean Diet. Then in 1993, the Mediterranean Diet was presented in 1993 by Dr. Walter Willett, Harvard School of Public Health and the World Health Organization. Today, it’s considered one of the healthiest diets in the world and according to health professionals, definitely healthier than the North European and American diets. Today, it is a modern nutritional recommendation. Mediterranean diet is inspired by the traditional dietary patterns of southern Italy, Crete and coastal Greece - poor coastal regions of countries with very high life expectancy rate. Western Europe has had two broad nutritional approaches traditionally - the north European and south European - and Mediterranean diet belongs to the latter. Though many wonder that how could countries that gave us lamb souvlaki, lasagna, pizza, and steak frites teach us anything about healthy eating? But medical research has given the Mediterranean diet a thumbs-up – stating that some components of the Mediterranean diet were more significantly associated with low risk of mortality and that Mediterranean populations were living longer than other Europeans. Since this has been identified by the mortality statistics, scientists have been trying to deduce which component of the diet is the ‘secret ingredient’. Many health experts unanimously agree that there is no one, typical “Mediterranean diet”. With at least 16 countries bordering the Mediterranean Sea, diets vary across countries and also between regions within these countries. A difference in culture, religion, ethnic background, agricultural production, and economy result in what is called a ‘Mediterranean dietary pattern’, which is not really a diet, but simply a healthy eating pattern. According to a Greek study, individual components of the Mediterranean diet did not provide any significant protection (Seven Countries Study, 1970). In practice, it is a combination of all the different ingredients of the diet that make it so healthy. For instance, a unique aspect of the Mediterranean diet followed by the Sardinians in central Italy is Vino nero, literally meaning ‘black wine’. This small variation is likely to add six-years to their life expectancy. Also, the Sardinians don’t put much emphasis on eating fish, which is reserved for special occasions. But the common Mediterranean dietary pattern has certain characteristics. Olive oil, more than any other food ingredient, represents a traditional Mediterranean diet, which is plant-based in nature, with a heavy emphasis on fruits and vegetables, nuts, grains, seeds, beans. Fats other than olive oil, such as refined sugar, flour and butter, are rarely consumed. Eggs, poultry, dairy and fish are consumed regularly, but the portions are smaller than normally consumed in a Western diet. Meat makes a rare appearance, and is usually added in small quantity to make sauces, beans and pasta dishes more appetizing. This diet includes a moderate consumption of red wine. What sets it apart from most other diets is that the meal, viewed as a ‘social event’, is to be eaten at leisure with family and friends. Nutrients Researcher Theodore B VanItallie notes, “What struck me about Ancel was his remarkable absence from the counsels of the nutrition establishment…Perhaps the fact that he was a physiologist (later an epidemiologist) and not a physician played some role. Also, I think he preferred to go his own way, and - to some extent - he remained aloof from ‘academic nutrition’." And to think of it, this was the man who introduced the classic Mediterranean diet. In 1993, Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization introduced a Mediterranean Diet Pyramid to represent the classic diet visually. This pyramid has been extensively used for years to implement healthier eating habits and continues to serve as a well-known guide to what is now commonly recognized as the ‘gold standard’ eating pattern. Mediterranean Diet Pyramid Used almost entirely in Mediterranean cooking instead of butter, margarine and other fats is Olive oil, a source of antioxidants including vitamin E. Also a rich source of monounsaturated fat, it displaces saturated fat from the diet. This is a characteristic difference between a Western pattern diet and Mediterranean diet – the latter being low in saturated fat and high in monounsaturated fat. The Mediterranean diet is high in salt content, such as the extra virgin olive oil, which is highest in phytonutrients, health-promoting fats, and other vital micronutrients. The total fat in a Mediterranean Diet is 25% to 35% of calories, with saturated fat at 8% or less of calories. Most meals include grains, vegetables, and fruits, as they are important sources of vitamins, energy, minerals, antioxidants, and fiber. Unlike the standard western diet which marks intake of refined grains, Mediterranean Diet focuses on whole grains, such as wheat, rye, rice, oats, barley, and corn. Since refining and processing can eliminate many valuable nutrients, like vitamins, minerals, and fiber, these grains are best consumed in whole, minimally-processed forms. An important staple of eating patterns are the fruits and vegetables, a major source of the antioxidants. Tomatoes, feature heavily in Mediterranean food and to increase the availability of lycopene, one of its main antioxidants, heat processing methods such as cooking are used in the preparation of tomato sauces. Though intake of raw vegetables is also a healthy option, they are usually cooked or drizzled with olive oil. Omnipresent in the Mediterranean is whole fresh fruit, as no sugar-added fruit juices can provide the same nutrition benefits. For taste and texture, Mediterranean dishes add nuts, legumes, beans, and seeds, which are also good sources of healthy fats, protein, and fiber. Herbs and spices give the Mediterranean cuisines their national identities, also offering a wide range of health-promoting antioxidants. They reduce the need to add salt or fat to the food, giving it a special aroma. For bone and heart health, cheese and yogurt is eaten regularly in moderate amounts. To avoid adverse effects of a high consumption, low fat and nonfat dairy products are consumed. Protein is an important constituent of the Mediterranean diet, of which fish is a good source. Hence tuna, sardines, herring, salmon and bream are used in essential heart-healthy omega-3 fatty acids, and shellfish and crustaceans including clams, mussels and shrimp have similar benefits. Oily fish such as sardines are said to have important health benefits as they are a source of omega-3 polyunsaturated fats, chiefly beneficial for the heart health due to their anti-inflammatory and vasodilatory properties. Wine is drunk in moderation throughout the Mediterranean, and usually taken with meals. Wine, particularly red wine, contains a vast array of plant compounds with health-promoting qualities called phytonutrients. Another typical feature of a Mediterranean diet is marked by a low consumption of meat and meat products, preferred in lean cuts. Eggs, which are regularly used in baking in Mediterranean countries, can be beneficial for those who do not eat meat. Small portions of sweets, healthy lifestyle habits and enjoying the meal in the company of others – are some of the basic foundations of the Mediterranean diet. The standard Western diet, on the other hand, is full of empty calories that make one fat. One of the major reasons for the rampant diseases running in America today is ‘a faulty diet’. According to Dr. C. Everett Koop (Surgeon General Report, 1988), the American diet was the reason for approximately two-thirds of the deaths caused by diseases in America. Not that the Americans were starving from lack of food as people in other countries, but that they are malnourished simply because of not eating the proper food. Diets and Diseases As such the Mediterranean dietary pattern has found to improve longevity. Individuals between the age of 70-90 years, living in 11 European countries and following a Mediterranean-type diet had a more than 50% lower death compared to others. According to a research led by assistant professor of neurology, Dr. Nikolaos Scarmeas (Columbia University Medical Center), a Mediterranean diet kept the part of the brain that controls memory and thinking fit and firing, thereby reducing the rate of risk of Alzheimer's disease. It also appeared to lessen decline in those already diagnosed with mild cognitive impairment. Nearly 20% of all deaths in European countries occur due to cancer. However, in the Mediterranean countries the death rates are considerably low. Strictly following the Mediterranean diet can also reduce the risk of dying from cancer and cardiovascular disease (British Medical Journal, 2008). According to the report, there are 9%, 9%, and 6% reduction in overall, cardiovascular, and cancer mortality respectively. Notably, cases of breast cancer are lower in Mediterranean countries when compared to the United States and the western or northern Europe countries. A large component of a standard Western diet is white potatoes and french fries and a high consumption of red meat, processed meat, refined grains, high-fat dairy products, desserts, high-sugar drinks, and eggs. Previously, a Western pattern diet has predicted a risk of type 2 diabetes. A traditional Mediterranean diet provides considerable protection against type-2 diabetes, and according to a study, is associated with an 83% relative reduction in the risk of developing diabetes. Due to a high intake of fruits and vegetables in Mediterranean populations, long-term risk of subsequent weight gain and obesity are reduced among adults. It also lowers the risk of hypertension and raised cholesterol levels. Benefits and Disadvantages Various studies have established the apparent health benefits of a Mediterranean Diet and its purpose in providing protection from chronic diseases. Overall studies suggest that people strictly following the Mediterranean diet were 25% less likely to die during the study period as against those who did not. However, Professor Lluis Serra, President of The Foundation for the Advancement of the Mediterranean Diet, believes that fewer people have the lifestyle to follow the traditional diet nowadays. This could be both, an opportunity and a threat, owing to the ‘sociological changes’ which might not allow people to spend more time in the kitchen preparing food, but at the same time a great opportunity for restaurants and catering outlets. Though the American Heart Association considers the Mediterranean dietary pattern as a healthy option, it notes that the high percentage of calories might contribute to the growing obesity in these countries, which is a becoming concern. Some worry about the costs involved, as research suggests that a Mediterranean Diet, though healthier, is also more expensive than a ‘western diet’ (Journal of Epidemiology and Community Health, 2008). Researcher Maira Bes-Rastrollo stated that there is growing scientific evidence about the benefits of a Mediterranean Diet, and at the same time the undesirable effects of junk food are constantly sawn. This means that higher taxes on unhealthy foods and subsidizing healthy foods could keep away consumers from a healthy diet for being more expensive. Conclusion In a crux, there are three distinctive features of a Mediterranean diet that set it apart from others. First, that compared to a standard Western diet, the traditional Mediterranean diet is a healthier option. Second, that there is not one ‘typical’ Mediterranean diet. For instance the diet of Spanish (Balearic) islanders differs more from the traditional Mediterranean diet than that of the Greek islanders. And lastly, that the Mediterranean Diet involves having a healthy lifestyle including regular physical activities and eating with friends and family. References 1. Trinchopoulou, A., Lagiou, P., and Papas, A.M (1999) Mediterranean diet: Are antioxidants central to its benefits? In: Antioxidant Status, Diet, Nutrition, and Health. Ed. Papas, A. CRC press, London . pg 108-118. 2. Oldways (1970) The Mediterranean Pyramid 3. Seven Countries Study (April 1970) “Coronary heart disease in seven countries". Circulation 41 (4 Suppl): I1–211. 4. Sofi F, Cesari F, Abbate R, Gensini GF, Casini A (2008)."Adherence to Mediterranean diet and health status: meta-analysis". BMJ (Clinical research ed.) 337: a1344. 5. Warren, Dr. Lee. (2000). Is the Standard American Diet (SAD) Causing a Health Crisis?, Part One PLIM Report, Vol. 9 #2 6. Martínez-González MA, de la Fuente-Arrillaga C, Nunez-Cordoba JM, et al. (June 2008). "Adherence to Mediterranean diet and risk of developing diabetes: prospective cohort study". BMJ 336 (7657) Read More

But the common Mediterranean dietary pattern has certain characteristics. Olive oil, more than any other food ingredient, represents a traditional Mediterranean diet, which is plant-based in nature, with a heavy emphasis on fruits and vegetables, nuts, grains, seeds, beans. Fats other than olive oil, such as refined sugar, flour and butter, are rarely consumed. Eggs, poultry, dairy and fish are consumed regularly, but the portions are smaller than normally consumed in a Western diet. Meat makes a rare appearance, and is usually added in small quantity to make sauces, beans and pasta dishes more appetizing.

This diet includes a moderate consumption of red wine. What sets it apart from most other diets is that the meal, viewed as a ‘social event’, is to be eaten at leisure with family and friends. Nutrients Researcher Theodore B VanItallie notes, “What struck me about Ancel was his remarkable absence from the counsels of the nutrition establishment…Perhaps the fact that he was a physiologist (later an epidemiologist) and not a physician played some role. Also, I think he preferred to go his own way, and - to some extent - he remained aloof from ‘academic nutrition’.

" And to think of it, this was the man who introduced the classic Mediterranean diet. In 1993, Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization introduced a Mediterranean Diet Pyramid to represent the classic diet visually. This pyramid has been extensively used for years to implement healthier eating habits and continues to serve as a well-known guide to what is now commonly recognized as the ‘gold standard’ eating pattern. Mediterranean Diet Pyramid Used almost entirely in Mediterranean cooking instead of butter, margarine and other fats is Olive oil, a source of antioxidants including vitamin E.

Also a rich source of monounsaturated fat, it displaces saturated fat from the diet. This is a characteristic difference between a Western pattern diet and Mediterranean diet – the latter being low in saturated fat and high in monounsaturated fat. The Mediterranean diet is high in salt content, such as the extra virgin olive oil, which is highest in phytonutrients, health-promoting fats, and other vital micronutrients. The total fat in a Mediterranean Diet is 25% to 35% of calories, with saturated fat at 8% or less of calories.

Most meals include grains, vegetables, and fruits, as they are important sources of vitamins, energy, minerals, antioxidants, and fiber. Unlike the standard western diet which marks intake of refined grains, Mediterranean Diet focuses on whole grains, such as wheat, rye, rice, oats, barley, and corn. Since refining and processing can eliminate many valuable nutrients, like vitamins, minerals, and fiber, these grains are best consumed in whole, minimally-processed forms. An important staple of eating patterns are the fruits and vegetables, a major source of the antioxidants.

Tomatoes, feature heavily in Mediterranean food and to increase the availability of lycopene, one of its main antioxidants, heat processing methods such as cooking are used in the preparation of tomato sauces. Though intake of raw vegetables is also a healthy option, they are usually cooked or drizzled with olive oil. Omnipresent in the Mediterranean is whole fresh fruit, as no sugar-added fruit juices can provide the same nutrition benefits. For taste and texture, Mediterranean dishes add nuts, legumes, beans, and seeds, which are also good sources of healthy fats, protein, and fiber.

Herbs and spices give the Mediterranean cuisines their national identities, also offering a wide range of health-promoting antioxidants. They reduce the need to add salt or fat to the food, giving it a special aroma. For bone and heart health, cheese and yogurt is eaten regularly in moderate amounts. To avoid adverse effects of a high consumption, low fat and nonfat dairy products are consumed. Protein is an important constituent of the Mediterranean diet, of which fish is a good source.

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