EXPERT’S CORNER

eat like a greek!

Adopt this style of Mediterranean eating to enjoy tasty food, promote longevity, and protect against many diseases. Q: Do you think there is one cuisine/cooking style that is healthier than others? —Helen G. Albany, NY

A: One of the healthiest and easiest ways to cook is Greek, especially low-carb Greek. That means skipping the pasta and baklava, and preparing poultry, meats, fish, shellfish, and a wide variety of vegetables using the key ingredients of olive oil, lemon, garlic, and flavorful herbs. Eating Greek is not only satisfying and tasty, but it helps protect against degenerative disease and promotes longevity.

A little background: the Mediterranean diet, which is routinely lauded as a healthy way of eating, is based on the traditional Greek diet and similar food patterns of nearby countries. It centers around eating real food and emphasizes extra-virgin olive oil and other healthy fats, seafood, and a wide variety of vegetables, fruits, whole grains, and legumes. Refined grain products, refined vegetable oils, trans-fats, processed meats, and foods with added sugars are avoided or discouraged.

Benefits of the Mediterranean Diet

Studies show that a Mediterraneanstyle eating plan can offer widespread health benefits, including increased life expectancy, reduced risk of major chronic disease, and improved quality of life. Some research highlights:

Heart Disease. The Mediterranean diet has been found to reduce the burden, or prevent the development, of cardiovascular disease (CVD), and to improve markers of CVD, such as waist-to-hip ratio, blood lipids, and markers of inflammation.

Cognitive Decline. The Mediterranean way of eating helps brain health, too. One study with 1,864 participants found that those who followed the diet were less likely to develop dementia and they experienced better cognitive performance in many areas, especially memory.

Cancer. A review of 83 studies published in October 2017 in the journal Nutrients suggested that the Mediterranean diet may help reduce the risk of cancers such as breast cancer and colorectal cancer, and help prevent cancer-related death. Another study, published in October 2015 in JAMA Internal Medicine, found that

women who ate a Mediterranean diet supplemented with extra-virgin olive oil had a 62 percent lower risk of breast cancer than those who ate a low-fat diet.

Other Benefits. The Mediterranean diet has also been linked to lower incidence of depression and lower risk for type 2 diabetes. It improves blood sugar control more than low-carbohydrate, low-glycemic index, and high-protein diets among people managing diabetes. A 2016 scientific review concluded: “In the era of evidence-based medicine, the Mediterranean diet represents the gold standard in preventive medicine, probably due to the harmonic combination of many elements with antioxidants and anti-inflammatory properties…”

How to Go Greek

If you’re interested in a Greek-style Mediterranean diet, include these foods:

Olive Oil. Use primarily extra virgin olive oil when preparing foods. Olive oil is loaded with beneficial monounsaturated fatty acids and powerful antioxidants that can help calm inflammation, improve brain health, protect against heart disease and stroke, and even fight cancer.

Some people think that olive oil shouldn’t be used in cooking, but that’s not true. Research shows that with its high monounsaturated fatty acid and antioxidant content, olive oil stands up well to heat. In fact, one study published in 2018 found that extra virgin olive oil is the most stable cooking oil.

Lemons. Another staple in Greek cuisine, lemons provide vitamin C and bioflavonoids as well as smaller amounts of B vitamins and minerals. Research shows that consuming lemon juice: soothes respiratory disorders; controls high blood pressure, dizziness, and nausea; and may help relieve indigestion and constipation.

Lemons are used in many popular Greek dishes, including Baked Chicken Athenian, broiled lamb chops, shrimp scampi, and avgolemono soup, the Greek version of chicken soup (which is made with chicken, lemon, eggs, and rice).

Garlic. One of the earliest examples of plants employed for treatment of disease and maintenance of health, garlic was prescribed for a variety of conditions by. Hippocrates, the revered Greek physician who said, “Let food be thy medicine, and medicine be thy food.”

Modern research indicates that garlic may help improve heart health in a number of different ways, may protect against cancer, and is a triple threat against infections, boasting antibacterial, antiviral, and antifungal properties.

Herbs. Instead of loading foods primarily with salt, Greek cooking uses a variety of herbs, including oregano, marjoram, dill, fennel, mint, rosemary, sage, thyme, parsley, and basil. Each herb has medicinal benefits and adds its own appealing.

Fish and Seafood. Fish and shellfish are an important part of the Greek diet. Sardines, a great source of omega-3 fatty acids, are one of the most commonly eaten fish in Greece. Baked or broiled fish, such as trout, with olive oil, lemon, and seasonings is a simple, nutritious entrée that is easy to fix.

Shrimp and scallops, which are both high in protein and very low in fat, are the most common types of shellfish used in Greek dishes. They’re also “fast” foods, taking less than 10 minutes to prepare.

Souvlaki. One of the most well-known Greek foods is souvlaki or kabobs—small grilled pieces of meats on a skewer, with or without vegetables. Souvlaki is typically made from chicken, lamb, beef, or pork and also can be made with shrimp, scallops, or pieces of a firm fish such as sea bass, mahi-mahi, or swordfish.

Greek Yogurt and Tzatziki. Like regular yogurt, Greek yogurt is packed with gut-beneficial probiotics, but it’s creamier and thicker because the yogurt has been strained to remove the liquid whey. Straining the yogurt reduces its lactose content and makes it higher in protein. People following a Greek diet often eat tzatziki, a popular dip made with Greek yogurt, cucumbers, olive oil, and herbs.

Hummus. For Greek-style snacking, try veggie sticks with hummus, a dip made with garbanzo beans, garlic, sesame tahini (sesame seed butter), and olive oil.

Greek Salad and Horiatiki Salad. Made with tomatoes, red onion, cucumber, olives, and feta cheese, then dressed with olive oil and red wine vinegar, both of these salads are common side dishes. The difference is that Greek salad also contains lettuce and Horiatiki salad does not.

Greens. A high intake of greens is an often overlooked component of the Mediterranean diet. Spinach is a green used in many recipes, including horta vrasta, a traditional side dish made with boiled greens topped with salt, pepper, olive oil, and lemon juice. In addition to spinach, the Greek diet makes extensive use of endive, dandelion greens, and chicory.

Dolmades are stuffed grape leaves that are typically filled with rice, herbs such as parsley and dill, and sometimes meats. Grape leaves are low in calories and they have a very high antioxidant content— about 10 times the antioxidant activity of grape juice or pulp.

Fresh Fruit. For dessert, try fresh fruit all by itself, as many Greeks do. Instead of ice cream or pastries, reach for strawberries, grapes, fresh figs, oranges, or apples.

If you don’t like all Greek foods or have food sensitivities, personalize the Greek diet according to your tolerances and preferences. For example, I eat more grass-fed lamb and beef than fish, and I avoid grains and tomatoes. Customizing the diet allows me to avoid unwanted (and uncomfortable) symptoms from foods that cause me problems, so I can stick with my diet and enjoy the benefits of improved nutrition and health that the Greek way of eating provides