Healthy as a Horse With the Mediterranean Diet

By Dr. Alberto Lunetta, NAS Sigonella Public Affairs

If you’re interested in nutrition and health, you’ve probably heard about the Mediterranean diet. It’s not a dietary regimen promising miraculous weight loss; it’s simply what the inhabitants of Southern Europe have been eating for centuries!

Ancient Greek and Roman eating habits were based on the so-called “Mediterranean triad,” a frugal and rural food model consisting of wheat, olive oil and wine. The benefits of this diet (which is more accurately called a lifestyle) were popularized after the end of World War II by Dr. Ancel Keys, an American doctor and physiologist who died at the age of 100.

In 1958, Keys started a large-scale epidemiological study called “The Seven Countries Study,” which lasted for years and examined the lifestyle of over 12,000 middle-aged men living in both Mediterranean and non-Mediterranean countries (Finland, Greece, US, Italy, Yugoslavia, Netherlands and Japan). The aim of the study was to investigate links between coronary heart disease, mortality, and lifestyle.

As part of the study, Keys lived in Pioppi, a fishing village on the Cilento coast south of Salerno from 1963 until 1998. While living there, he conducted nutrition studies on the eating habits of the local people.

In general, the Mediterranean diet involves eating olive oil, whole wheat, legumes, fruits, and vegetables at nearly every meal, as well as a moderate amount of fish and lower amounts of dairy, simple sugars, and meat. Of course, we cannot forget “un bicchiere di vino buono a tavola” (a glass of good of wine taken with meals)! In other words, the Mediterranean Diet is rich in fiber, antioxidants, and vitamins, and is low in saturated fat. In addition, sharing meals with loved ones and frequent walking are also considered integral parts of the Mediterranean lifestyle.

Dr. Henry Blackburn was the study’s project officer from 1957 until 1972 and later replaced Dr. Keys as Laboratory Director after his retirement. According to Blackburn, this study demonstrated that the Mediterranean populations who lived this way showed a lower risk of mortality from ischemic heart disease compared to the peoples of Northern Europe and North America. The Mediterranean diet has also been associated with lower incidence and death rates from cancer and other chronic degenerative diseases, as well as with a lower environmental impact.

Thanks to this research, the Mediterranean diet was awarded the inscription in the UNESCO list of “Intangible Cultural Heritage of Mankind” in 2010.

Unfortunately, Mediterranean countries have been gradually shifting away from the Mediterranean diet over the past decades, according to nutritionists and scientists. This shift may be due to frequent unhealthy snacking, high intake of sugary beverages, high fat foods, and sedentary lifestyles.

Another hidden danger in Italians’ current eating habits comes in the form of falsely advertised “healthy food.” Pizza for instance, is known as the queen of the Mediterranean diet, but it has become one of the most imitated and faked food products.

Internationally renowned oncologist Dr. Umberto Veronesi created the Umberto Veronesi Foundation in 2003 to promote scientific research and health. According to this foundation, pizza is a “superfood” because it offers a balanced mix of healthy proteins, the antioxidant lycopene from cooked tomatoes, carbohydrates, and the good fat contained in the mozzarella, which is also rich in calcium, lower in sodium and calories than most other cheeses, and contains probiotics.

However, all pizzas are not the same. Even in Italy, the land of pizza, there is “fast food pizza” which use low quality ingredients high in saturated and transfats leading to excess inflammation and weight gain. To avoid it, choose a pizzeria that serves organic pizza made of high-quality ingredients such as extra virgin olive oil, fresh mozzarella, and tomato.

All the ingredients of an ideal organic Italian pizza should feature the so-called ‘geographical indication’ (GI), which means that the ingredients have a specific link to the area where they are grown and produced. Italy boasts 838 products that are registered for their uniqueness and are protected by European Union law. These products are marked with specific labels which could be useful to know while looking for high quality food.

The Italian Agriculture Ministry indicates three main labeling schemes for GI: Protected Designation of Origin, or PDO, which includes 170 agri-food products and 408 wines and spirits; Protected Geographical Indication, or PGI, which includes 139 agri-food products and 118 wines and spirits; and Traditional Specialties Guaranteed, or TSG, which guarantees that a product is made by following traditional practice and specific production processes regardless of its production in a specific geographical area. There are currently only three TSGs in Italy: mozzarella, Neapolitan pizza and l’amatriciana pasta.

Although food is an important part of the Mediterranean lifestyle, it is incomplete without certain habits. The Italian Academy of Cuisine suggests that eating with friends and family, a strong Italian tradition, is a great way to strengthen relationships and increase both your physical and mental well-being. In addition to enjoying meals with loved ones, another aspect of the lifestyle that promotes health beyond food is walking frequently, whether alone or with others. Without these elements, you are not getting the full benefits of the Mediterranean diet!

Another big selling point of the Mediterranean diet is the fact that it is very inexpensive here in Italy. All you need to do is to explore a colorful outdoor food market or a small grocery store where you can find fresh and organic food at a low price!

So, what is the main take away? Bottom line: try to make the most of your Italian experience by eating the healthy, fresh and organic food suggested by the Mediterranean diet!

The Mediterranean Diet, a way of eating that can be mainly found in the Southern European countries, whose benefits were highlighted by an American doctor in the 1950s, promotes a balanced food regimen made up of olive oil, vegetables, legumes, whole grains, moderate amounts of fish, meat, dairy, wine and very little sugar. (Photo by https://www. viaterra.it )