SHOULD EVERYONE BE FOLLOWING THE MEDITERRANEAN DIET?

I just read a very interesting article entitled, “Weight loss with a low-carbohydrate, Mediterranean , or low-fat diet” from the New England Journal of Medicine 359:229-241 published this July 2008. The researchers in this study concluded that all three of the above diets can prove to be effective in reducing weight, cholesterol, triglycerides, high blood pressure, and waist circumference, among other things. The most significant results were found with the low carbohydrate diet, followed closely by the Mediterranean Diet, with the low fat diet producing positive results, but the least positive among the three. Two of the three groups of study participants were following calorie restricted diets – 1500 calories for women, and 1800 calories for men. The low carbohydrate group was not calorie restricted. Exercise was not a factor in this study. One meal per day was provided by the research center and dietitians provided education to the participants on how to prepare their other two meals outside of the center.

This study was very interesting in that it shows us that “it is not all about the calories!” In this study, two groups were following a calorie restricted diet, yet, the results revealed that those following the Mediterranean Diet lost more weight and lowered their lipids better than those following the low fat diet. This just goes to show that it does matter what types of food you put into your mouth. Hence the need to know your Diet Type.

The low carbohydrate diet is similar to the Atkins Type Diet or our Hauser Lion Diet. Those with Lion physiology can expect to see a lowering of lipids and weight when this diet is followed. The results were much more significant compared to the low-fat diet group, which is what we have suspected all alon g – that those with Lion physiology do better on a higher protein diet. We, of course, do not know the physiology of each of the study participants. But it would be interesting to find out if this study was conducted in warm or cold weather – because the pH factor would come to light.

Either way, we are very happy to see studies like this be published because they support the fact that each person has an individual physiology and that each person does better with a different breakdown of carb/protein/fat depending on their Diet Type.

WHAT ABOUT THE MEDITERRANEAN DIET?

Let’s talk about that for a moment. Despite the many variations of the Mediterranean diet, there are some common characteristics that are found in all versions. Regular consumption of olive oil is one of the key features of the Mediterranean Diet. For those of you who have been fortunate to travel to Italy , Spain , Greece , or other Mediterranean countries, you know that olive oil is used to enhance all the wonderful flavors of this cuisine and is part of what makes this diet so beneficial. Olive oil is the source of almost all fat in the Mediterranean Diet. They consume very little saturated fat (such as butter) and they don’t use much of any of the other vegetable oils either.

WHAT’S SO GREAT ABOUT OLIVE OIL?

Not only is olive oil a beneficial monounsaturated fat, it also provides many important antioxidants and fat soluble vitamins. I don’t know about you, but once you have tasted “real” olive oil, you will realize that it is simply one of the best tasting foods around! It is our contention that this is why those in Mediterranean countries eat so many vegetables – because they use olive oil on them and therefore they taste fantastic! Intake of broccoli, spinach, tomatoes, garlic, and many other vegetables and plants have been associated with lower rates of disease – especially heart disease and cancer. Italians in particular love these foods and specialize in making them irresistible. Take it from someone who has been to Italy – it’s true! However, you need to watch what kind of olive oil you purchase here in the US. What I learned when traveling to Italy is that it is best to purchase olive oil that has been certified D.O.C. and is extra virgin, cold pressed. You definitely pay for what you get.

But that’s not all. Legumes such as lentils, white beans, cannellini beans, and fava beans are used quite frequently in the Mediterranean Diet. Beans mixed with greens, tomatoes, basil, and olive oil make a very delicious and healthy meal. Nuts of all varieties are also included in the diet.

Interestingly enough, the Mediterranean Diet is not big on milk and butter, but cheese and yogurt are important parts of the diet. In Italy cheese is used largely enhance the other foods such as pasta, tomato sauce, and vegetables, making them even more delicious. Yogurt, which is found throughout the Mediterranean , which some studies suggest may lower cholesterol, enhance immunity and have anti-oxidant properties, in plain, organic fresh form is also part of the diet.

Protein sources on the Mediterranean Diet tend to come from fish and chicken, and meat to a much lesser degree. The diet is also loaded with fresh vegetables such as those mentioned above – broccoli, kale, spinach, garlic, tomatoes, eggplant, and the like. While some sweets are eaten, much of the sweetness comes from fresh fruits.

What about the wine? A Mediterranean meal, especially in Italy , would not be complete without red wine. Mediterraneans have believed for years that red wine in moderation appears to be good for your health. Each glass of wine contains phyto-nutrients and anti-oxidants of hundreds of grapes. Studies indicate that these substances seem to prevent cholesterol from doing damage and prevent blood clots from forming.

If we put the Mediterranean Diet all together, we have the olive oil, vegetables, legumes, fish, chicken, fruits, and red wine. What you also have is FRESH food. Those in the Mediterranean parts of the world typically shop at fresh markets a couple times per week. They are not consuming food out of boxes or cans. They are definitely not using microwaves to cook their food and are certainly not eating at fast food restaurants. On top of these facts, the Mediterranean ’s perception of life, food, and culture is very different than the American’s. Italians in particular have a reverence for food and good conversation. Meals are pleasurable. People enjoy their food and fellowship. We don’t. Period. We should!

SO HOW DOES THIS RELATE TO THE ABOVE RESEARCH STUDY AND TO THE HAUSER DIET?

Well, I know that some of you might be surprised to hear that we feel that most people could learn a lot about healthy eating from the Mediterranean culture. First and foremost eating fresh food is a principle that we at the Hauser Diet have been talking about for years. Learning how to cook and make “real” food is another concept that we have been trying to convey to our readers. Learning to enjoy food, slow down, cook from scratch, and make meal time a stress free time of togetherness is something that we could all work harder at doing. If most of us followed the basic tenants of this diet, we would likely all be a lot healthier. The consumption of carbs/protein/fats would just need to be adjusted a little for each of the five Hauser Diet Types- Lions and Otters consuming more protein and fats, with Giraffes and Monkeys going more vegetarian. But all in all, we have a lot to learn from the Mediterraneans!