Mediterranean diet pyramid A diet traditionally followed in Greece, Crete, southern France, and parts of Italy that emphasizes fruits and vegetables, nuts, grains, olive oil (as opposed to butter) and grilled or steamed chicken and seafood (as opposed to red meat).
Plus a glass or two of red wine.
To be exact, there is not merely one Mediterranean diet pyramid. What is eaten varies significantly from one Mediterranean country to another. There also are major differences in diet between some regions within a country, as in Italy. However, the shared features of what is usually spoken of as the Mediterranean-style diet are as follows:
High consumption of fruits, vegetables, bread and other cereals, beans, nuts and seeds;
Olive oil is the key monounsaturated fat source;
Dairy products, fish and poultry are consumed in low to moderate amounts;
Little red meat is eaten;
Eggs are eaten zero to four times a week; and Wine is drunk in moderate (or low) amounts.Many studies indicate that a Mediterranean diet pyramid may play an important role in the prevention of coronary artery heart disease.
A Mediterranean-style diet also appears to help avoid the metabolic syndrome (prediabetes) and reduce the chances that a person will die sooner rather than later.
Health benefits of the Mediterranean diet pyramid
The Mayo Clinic supports the idea of the Mediterranean diet pyramid, indicating research has proven the benefits of such a lifestyle.
Out of a test pool of 1.5 million people, those following the key elements of the Mediterranean diet pyramid had a reduced risk of heart disease, reduced risk of cancer and reduced incidence of Parkinson’s and Alzheimer’s diseases.
The reason behind the health benefits of this diet is likely tied to the amount of antioxidant-rich fruits and vegetables eaten on a daily basis as well as the limited amount of red meat and processed fats.
The diet incorporates healthy fats rather than saturated fats and hydrogenated oils.
Olive oil, for example, especially extra virgin olive oil, contains antioxidants and many of the plant-based benefits of olives; fatty fish common in the Mediterranean diet pyramid contain omega-3 fatty acids which are important to the health of the body’s circulatory system. Omega-3’s lower triglycerides, decrease blood clotting, and are associated with decreased incidence of sudden heart attack.
Red wine in moderation, another staple of the Mediterranean diet pyramid, has also been associated with a reduction in heart disease risk.
When it comes to wine; however, moderation is the key, and no more than 5 ounces daily for women under age 65 and no more than 10 ounces daily for men under age 65 should be consumed. Too much alcohol can have adverse effects, such as an increase in risk for certain forms of cancer.
Mediterranean Diet Pyramid and weight loss
Based on the observation that people along the Mediterranean Sea tend to live longer and have less chronic health conditions when compared to people in the United States, experts believe the Mediterranean diet pyramid is the secret.
It promotes an active lifestyle and a diet low in red meats, sugars and saturated fats.According to U.S. News, the Mediterranean diet pyramid — popular with many celebrities — is useful for weight loss, heart and brain health, and prevention of chronic diseases including cancer and diabetes. A new study published Monday on the New England Journal of Medicine, proved the Mediterranean-style diets led to a 30 percent lower risk of cardiovascular problems, compared to a “low-fat diet”, reported the Associated press.