Foods with Long-Lasting Hype

Olive Oil

Olive trees are more closely connected with Greek land and with the concept of Hellenism than any other tree. In ancient times, the Acropolis citadel was said to host the sacred olive tree, which goddess Athena herself had gifted to the Athenians.

Hippocrates called olive oil “the great healer” with extensive reference to 60 medicinal uses, while Homer referred to it as “liquid gold”. Olive trees were systematically cultivated in Crete during the Minoan civilization, and numerous archaeological finds prove that it was also systematically cultivated during the Mycenaean period in various parts of Greece. There are many references and archaeological finds both in ancient Athens and Santorini (Thira), where fossilized logs of olive trees have been found. [89]

Oil was the only form of vegetable fat used for cooking and an equally common ingredient for seasoning, often combined with numerous aromatic herbs. [1, 2]

BENEFIT: In 2006, EUROLIVE, a European randomized clinical study [90], was the first study to provide evidence of the protective role of virgin olive oil’s phenolic components against oxidative stress following moderate daily consumption. This study looked into the consumption of three types of olive oil with a different content of phenolic components each (high, average, low) in 200 healthy volunteers from all over Europe. Results showed an increase in good cholesterol (HDL) and reduced lipid oxidative stress after only three months of consumption [90], leading the European Food Safety Authority (EFSA) to issue a health claim for extra virgin olive oil. [91]

More specifically, it demonstrated that the phenolic components of olive oil promote the creation of antibodies (OLAbs) against the oxidized form of bad cholesterol (oxidized LDL) and that this is enhanced in cases of advanced lipid oxidative damage. The oxidized form of bad cholesterol is a molecule that plays a very active role in the onset of atherosclerosis. On the contrary, increased protective action is ensured when our body generates the appropriate antibodies (OLAbs) to combat this oxidized form. [90]

Oleocanthal, found in olive oil, appears to have an effect similar to that of the ibuprofen anti-inflammatory drug. [92]

It is worth noting that, no cytotoxicity has been demonstrated in any study delving into the role of phenolic components.

The EUROLIVE study became the driving force that convinced EFSA to approve the health claim, paving the way for it to be mentioned on olive oil labelling. This claim states that the phenolic components of olive oil help protect blood lipids against oxidation. These beneficial effects from the consumption of olive oil are achieved when at least 20 grams of olive oil per day are consumed as part of the Mediterranean diet.

Of course, the huge beneficial medicinal role of olive oil phenols is not limited to blood lipids and oxidative stress but also extends to multiple cardioprotective properties. [93]

Cereals - Bread

Cereals were a gift of goddess Dimitra to the people and they were the basis of the ancient Greek diet (they are, in fact, named after the Goddess, who was called Ceres by the ancient Romans). [2, 3] The most popular everyday ‘bread’ – usually shaped like flapjackswas made with barley flour. A great variety of bread was considered a luxury for ancient Greeks. Several types of breads have been recorded, named after the way they were baked. More rarely, bread was also made from zea flour. There were, of course, some types of bread reserved for special occasions, such as religious feasts. During the major Athenian feasts, poor people offered animal-shaped bread rolls as a sacrifice to the gods. [94, 95]

BENEFIT: Whole-grain bread protects against colorectal cancer and is ideal for people who are on a diet because it causes a feeling of satiety.

Cretan rusk

It is a main ingredient of the now famous Cretan diet. It is considered to be one of the oldest standardized products, as it can be stored for years without spoiling. It is also rich in cereals and plant fibres that are essential for the good functioninςg of the intestine and the whole body. It is rich in B and E complex vitamins, and trace elements (like magnesium).

BENEFIT: It contains magnesium, manganese, selenium, amino acids (such as tryptophan), fibres and antioxidant ingredients (such as lignans and selenium).

Caper

In Greece, it has been known since antiquity. It has the form of little clumps or big buds and has a distinctive taste and strong aroma. Caper shrubs can be found throughout the Mediterranean islands, mainly draped over steep cliffs. However, Santorini is the only island to boast its own, unique traditional technique of preservation through sun-drying.

BENEFIT: According to a recent study in the International Journal of Agriculture and Crop Sciences (IjACS), caper reduces flatulence (bloating); it is a source of minerals, trace elements, vitamins, omega-3 fatty acids and has an antioxidant action. [96]

Dairy Products Cheese

Ancient Greeks consumed various types of cheese like fresh cheese, cottage cheese, soft goat cheese, spicy cheese with fig juice, pounded cheese with pepper, as well as butter and yogurt. [2, 3]

The first mention of Greek cheese is to be found in Homer’s Odyssey. According to the ancient Greek epic poem, it was the mythical Cyclops, Polyphemus, that first produced cheese by accident, when the milk curdled while he was carrying it in animal skins. [98]

(Greek) Coffee

Greek coffee is made with lightly roasted coffee beans that have been ground to a fine powder and are boiled adding water in a special coffee pot called “briki”. It is largely preferred over any other type of coffee in many regions of the eastern Mediterranean, the Middle East, the Balkans and North Africa. In Greece, “Greek coffee” grew popular during the period of Ottoman rule and was called “Turkish” up until the expulsion of Greeks from Istanbul in 1964. [97]

BENEFIT: According to research by the Medical School of the University of Athens, high consumption of Greek coffee is associated with better blood vessel functioning, a key factor in heart health. [97]

Did you know that...

BENEFIT: Among the Greek cheeses, the Cretan “Kefalotyri” has the highest percentage of calcium (442 mg/30g), and the Cretan “Graviera” has the lowest fat (9.7gr/30g). The Greek feta, a “Protected Designation of Origin” (PDO) product, has recently revealed its nutritional secrets and its 489 proteins that make it a uniquely nutritious staple of the Greek Mediterranean diet. [99]

Milk

It is no coincidence that dairy products, especially goat or sheep milk products, are at the base of the Greek diet pyramid. They are a valuable source of calcium (one glass of milk provides 1/3 of the recommended daily intake), which is necessary not only for strengthening the intestinal flora and for building strong bones, but also for preserving bone mass.

Zea flour (zea means “giving life”) was a staple of ancient Greek cuisine. Compared to hard wheat flour zea has less gluten and higher protein and fibre content, while it contains 40% more magnesium than other cereals.

BENEFIT: According to a 2006 study in the Diabetes Care Journal, every extra dairy portion consumed can help reduce the risk of developing the disease by 4%. Beyond that, it is also an excellent protein source. [100]

Yogurt

One of the oldest foods known to mankind. Ancient Greeks knew its beneficial properties. Strained yogurt (10% fat), however, is special. It may have the same calories as any other yogurt, but it contains almost twice the amount of protein and half the amount of carbohydrates. This makes it ideal for those who want to follow a low carbohydrate diet or want to control their weight.

BENEFIT: The live bacteria that yogurt contains contribute to the intestinal microflora and to the production of intestinal antibodies. Besides calcium, it is also rich in B complex vitamins, phosphorus, magnesium and potassium. [101, 102]

Eggs

In ancient Greece, ducks, quails, geese and chickens were bred for their eggs. Several texts state that pheasant and Egyptian goose

Research!

eggs were prized as rare delicacies. Eggs were consumed hard-boiled or soft-boiled as an appetizer, were used as raw materials in recipes and were also served as dessert. [94]

BENEFIT: Eggs are a natural source of B12, B2, A and D vitamins. They also contain folic acid, lecithin, choline, and 6-7 grams of protein with high biological value. They are a complete food and a great ally to those who want to lose weight because they cause a feeling of satiety, while also having a high energy value.

Fish

In ancient Greece, the sea was a steady provider of much-treasured treats, such as eels, various types of rays, picarels, smelts, sardines, swordfish, mackerel, shrimps, crayfish, etc., which were caught using nets, harpoons with bronze hooks or snare nets. Ancient Greeks, in general, ate more fish than meat. References to fish can be found in the Homeric poems and in Aristophanes’ comedies. [89, 94, 98]

BENEFIT: Small fish such as anchovies, mackerel, sardine or trout are a source of omega-3 polyunsaturated fatty acids, PUFAs, which have anti-inflammatory properties and help reduce bad cholesterol and triglycerides, as well as protect the arteries.

The ATTICA study on the Greek population has confirmed that olive oil has a strong anti-inflammatory effect similar to that found in medicines. [119] It also offers protective action against Alzheimer’s disease and boasts anticancer properties. Finally, it helps control skin aging. [120]

Honey cure

Honey, especially Greek honey, has both antioxidant and antibacterial properties. It contains a wide range of vitamins and minerals. Daily consumption of honey, instead of white sugar, delays and prevents the development of insulin resistance. [121]

Fruits

Ancient Greeks were very fond of fruits. Quince, pomegranate, arbutus berries, peaches, melons and grapes held a special place in their everyday life and diet. However, they had a soft spot for figs and particularly Attica figs, which were considered the best. Fruits were consumed fresh, baked or dried. [96]

BENEFIT: According to the World Health Organization (WHO), fruits and vegetables contain phytochemicals that help prevent chronic diseases, such as heart conditions, cancer, Type 2 diabetes and obesity. [103]

Wild Greens

Fresh vegetables such as cabbage, lettuce, artichokes, courgettes, cucumbers, carrots, onions, garlic, leeks, asparagus, turnips, celery, radishes, mushrooms, chicory, nettles, amaranth greens etc. were consumed as a salad in rural areas, while in the cities they were served cooked and seasoned. [1, 2, 3, 89, 94]

BENEFIT: These foods are rich in minerals and trace elements. They are particularly rich in E and C vitamins as well as omega-3 fatty acids and alpha-linoleic acid. To be consumed without fear, any place and time we happen upon them!

Honey

Ancient Greeks believed that honey was the food of the gods. Its healing properties are even mentioned in the Odyssey when Ulysses offered milk, wine and honey to the dead to let him descend into Hades. [104]

BENEFIT: It has been proven that close to 180 high biological value elements are to be found in a single teaspoon of Greek honey. It seems to be superior in antioxidants even to the internationally known manuka. Chestnut and fir honey have a lower glycemic index than any other type of honey. [105]

Pulses

Pulses were especially important for ancient Greeks and were consumed on an almost daily basis. [20] As with seafood, ancient Greeks were well aware of their nutritional value and were particularly keen to combine them with other foods. [1, 2, 3, 89, 94]

Lentils

One of the first crops to have been cultivated by humans during the Neolithic age. Once termed the “food of the poor”, they nonetheless have a significant place in the Greek diet.