Greek Mediterranean Diet

Mediterranean Diets, in 1993, a consensus was reached on a definition of what could be considered a healthy traditional diet. [73]

The Mediterranean diet is a way of life

These results can be attributed to the Mediterranean diet, physical activity and possibly the climate. This phenomenon has been studied by several scientists, most notably the American physiologist and researcher Ancel Keys. Along with his Mediterranean colleagues, he was able to demonstrate that the dietary habits prevailing in Italy and Greece at the time were strongly linked to the very low rates of cardiovascular disease and death. [71]

The term “Mediterranean diet” was coined by Keys and started being used in the 1950s and 1960s to describe the dietary model followed by the people living in the Mediterranean countries that were included in the “Seven Countries Study”. It became widely popular due to the initial -and remarkable- research findings. [72] Passionate and full of enthusiasm for the Mediterranean diet, Keys wrote in 1995 that “we should persuade children to ask their parents to feed them like they do in the Mediterranean.” [72]

At the International Conference on

The Mediterranean diet is not just about eating habits. It is a lifestyle, a culture, a mentality and part of our everyday life. It is about habits embraced and passed on from generation to generation. The Mediterranean way of life is characterized by vitality and family bonds. Food in the Mediterranean is directly linked to communication, entertainment and culture. Interpersonal and family relationships are the foundations of the Mediterranean way of life. Gestures, such as offering help and support, evoke feelings that have a very positive impact on cardiac health. Close family ties help achieve emotional and mental stability, especially when these bonds remain strong and intact over time. [73]

Moderate physical activity is an integral part of the everyday Mediterranean lifestyle. As far as meals are concerned, they are always consumed in a seated position around the table, and always with company. Food is a ritual, a tradition and a culture, aiming at the simultaneous satisfaction of all 5 human senses. Social events are always accompanied by food and this in turn always breeds new social bonds. This connection goes both ways and constitutes a major feature of the Mediterranean lifestyle. [74, 75]

The Mediterranean diet is always in balance with the local traditions, climate and needs of each region. It is also a key cultural factor. Mediterranean countries make for varying types of production, communication, transportation and, naturally, geographical reliefs, a fact that probably accounts for the great diversity of products included in the Mediterranean diet. It is precisely for these reasons that this diet constitutes a sustainable eating habit that promotes not only the health and well-being of people, but also the biodiversity of Mediterranean lands. It respects the environment, promotes the principles of ecology and uses local produce cooked with traditional methods typical of each region. Therefore, the Mediterranean diet should be perceived as a single entity with many local variations that not only offer variety in our menu but are also directly related to the culture and traditions of each region. The Mediterranean diet is rich in nutrients and meets the nutritional needs of individuals of all ages. Its basic principle is the triptych: balance - measure - variety.

Although in the Mediterranean region we come across different versions of the Mediterranean diet, there are some basic characteristics that remain the same throughout. Olive oil is definitely its cornerstone; it is mainly consumed in the form of extra virgin olive oil. It is the main source of fat intake, ousting all other sources. [76]

Extra virgin olive oil comes from the olive’s first cold pressing without the use of chemicals or high temperature. Only through this process can olive oil retain the large amount of polyphenolic ingredients that are valuable to human health.

What is it that makes this diet so special?

[77, 78, 79, 80, 81]

- The balanced intake of omega-3 and omega-6 fatty acids from fruits, vegetables, animals and seafood.

- Increased intake of antioxidants from various foods (wines, fruits, vegetables).

The Greek-style Mediterranean diet requires:

- A daily and increased intake of fruits and vegetables, pulses, dried nuts, seeds and cereals in raw or cooked form. The traditional Greek diet includes significant amounts of wild vegetables and greens, such as purslane: sources rich in omega-3 fatty acids and antioxidants.

- Frequent consumption of meals cooked with extra virgin olive oil. The total fat intake may be high (about 40% of the energy intake), but it has a monounsaturated (MUFA) to polyunsaturated (PUFA) ratio of 2.

- Moderate weekly dietary consumption of dairy products, mainly in the form of yogurt and feta cheese.

- Tasty homemade snacks using local and seasonal produce.

- Moderate consumption of red wine during meals.

The traditional Mediterranean diet is the world’s only dietary model that has been repeatedly researched by numerous experts who have consistently confirmed its beneficial role for human health. [78, 81]

It is also worth mentioning that, due to the above, the Mediterranean diet has been included in UNESCO’s “Intangible Cultural Heritage” list since 2010, in a successful attempt to preserve and defend its special characteristics. [82, 83]

It “nourishes” your genes

Scientific research does not stop here. The benefits of the Mediterranean diet on human health are now explained in depth based on the molecular structure and the way the human body functions at DNA level.

Nutritional Genomics, a new Science

In 2001 the decryption of the human genome was completed, and new data was presented to the scientific community. The food sector could not stand idle before this new reality.

The new discipline of Nutritional Genomics was created to integrate system biology and its applications into nutritional research. It encompasses Nutrigenomics and Nutrigenetics, which both use molecular biology and bioinformatics tools and methods, in clinical and nutritional studies and research.

Nutrigenomics examines how our food and eating behavior affects the expression of our genes. Nutrigenetics analyzes how the complexity and specificity of each individual, with his/her unique DNA, interacts with our eating choices. Findings derived from

Nutrigenomics and/or Nutrigenetics studies can in no case be compared to equivalent findings, derived from pharmacogenomics or pharmaceutical research. [84]

This is because, unlike medication, nutrition combines both the instant and the chronic administration of multiple elements in small and large quantities without any risk of toxicity.

Results

Recent clinical studies of nutrigenomics show the potential of the Mediterranean diet, as a whole, and of olive oil -its essential ingredient-, in particular, (a) to modify our gene expression by protecting us against chronic diseases and (b) to neutralize negative genetic predispositions which heighten the risk of developing chronic conditions. [85, 86, 87]

Your assistant to losing weight

Can you lose weight following a GreekMediterranean diet?

Of course you can and as a matter of fact, healthy weight loss should be based on the Mediterranean diet.

The accumulation of abdominal fat is a risk factor associated with overweight and obese people, predisposing them to cardiovascular diseases. Waist circumference combined with a person’s body mass index (BMI) is widely used to better identify cases of obesity and its consequences. [88]

A recent study, conducted on a population of 2,513 Spanish youngsters aged 10 to 24 y.o., was the first to demonstrate that the principles of the Mediterranean diet are associated with a reduction in waist circumference, an important risk factor for cardiovascular disease even in younger age groups. Researchers primarily studied the degree of compliance to the Mediterranean diet. The study’s results helped them identify young people at high risk thus allowing them to take the actions necessary to prevent future health decline. This study provided additional evidence that the Mediterranean diet plays an important role in reducing waist circumference, a risk factor for cardiovascular disease. [88]

The link between antioxidants and weight control was made when it was observed that people consuming abundant foods rich in antioxidants tend to have lower body weight. Study results on the effect of antioxidants on fat cells (adipocytes) indicate that they prevent accumulation of fat in cells. One of the primary suspected mechanisms of action is that they improve insulin sensitivity, the ability of insulin to effectively affect the metabolism of carbohydrates and glucose. Additional mechanisms involve inhibiting lipogenesis and regulating enzymes and hormones involved in lipid synthesis and metabolism, reducing oxidative stress and inflammation, which is particularly high in obese patients, thanks to the anti-inflammatory effect that most antioxidants yield (e.g. resveratrol, oleuropein, etc.).

In addition, fiber does not cause abrupt changes in blood sugar levels that trigger insulin secretion to spike, thus helping to bring down the overall rate of lipogenesis.

Monounsaturated fatty acids, MUFAs, in olive oil (oleic acid) and omega-3 polyunsaturated fatty acids, PUFAs, in fatty fish (e.g. salmon) both stimulate fat breakdown in adipocytes, and reduce the ability of insulin to inhibit lipolysis.

All of the above are main ingredients of the Mediterranean diet; they help our body become a milder, more compatible and more viable biological environment that particularly favors the removal of toxic substances through the body’s own natural processes: urine, feces, sweat etc. This increased efficiency in the elimination of toxic substances facilitates our metabolism and activates the mobilization of stored fat.

In this way, our body regains its biological balance and any excess weight decreases gradually and in a healthy way. This is by far the most recommended and healthy weight loss procedure. [88]