2024-08-18 05:36:00
Its beneficial effects can be explained in particular by the presence of foods with anti-inflammatory and antioxidant properties that reduce the risk of several diseases, as well as its overall effectiveness in controlling body weight and reducing obesity. Eating this way is also good for the planet.
It’s summer, the weather is hot, the sky is blue, and the tables are decorated with pomodoro, olive oil focaccia, hummus, gazpacho or tapenade. During the summer, many people adopt a lifestyle, or at least a diet, that can be described as “Mediterranean”.
This “Mediterranean diet” or Cretan diet can be followed year-round as it has countless health benefits. It exists in various degrees and forms in countries along the Mediterranean Sea, and has been recognized as an intangible cultural heritage of mankind by countries around the world.UNESCO.
Denis Lairon, nutritionist and director emeritus of research at Inserm, told BFMTV.com: “Scientific convergence is not common.”
Plant-based products, olive oil and lean protein
It was in the 1950s, in Crete, that researchers under the guidance of the American Ancel Keys became interested in this diet, noting that people living in certain Mediterranean countries were affected by Cardiovascular disease and premature death had smaller effects.
These regions have one thing in common: a diet rich in plant-based foods and unsaturated fats, found in olive oil, certain fish and even nuts.
In fact, the basis of the traditional Mediterranean diet is grains eaten in the form of bread, pasta or semolina, fruits and vegetables, dried vegetables (chickpeas, peas, broad beans), oil seeds (almonds, walnuts) and olive oil. The only source of traditional fat.
Then we find mostly lean protein (poultry, sheep and fish rich in omega-3 fatty acids), also in much smaller amounts, and very little dairy and cheese. Sweets, such as pastries, are mostly reserved for festivals.
However, it is not strictly a diet as certain types of foods are not specifically restricted or completely avoided. Additionally, while the Mediterranean diet is more associated with summer, it can be adapted to all seasons, and many traditional dishes already fit this definition well.
Reduce risk of premature death
Later, new studies confirmed these results, such as a Spanish intervention study of more than 7,000 people divided into three groups. Research shows that after four and a half years on a Mediterranean diet, cardiovascular risk was reduced by 30%.
“It’s spectacular,” commented Denis Leron.
Likewise, a study published in 2023 Journal of the American Medical Association Internal MedicineComparing the effects of adopting various healthy eating habits, it was found that people who strictly followed the Mediterranean diet for a long time had a 20% lower risk of premature death from any cause within 36 years.
Fruits and vegetables (illustrations) ©
It acts on overweight associated with various pathologies
As Denis Lairon explains, the Mediterranean diet has above all its influence on the so-called metabolic syndrome, which “equates to the association of several diseases related to excess abdominal fat”.
Health problems such as type 2 diabetes, liver disease or cardiovascular disease can be reduced by almost half if you follow a Mediterranean diet.
“It reduces BMI by an average of 5%, while reducing saturated lipids, increasing omega-3, and reducing sugar,” explains Denis Lairon. “We reversed the ratio of plant protein to animal protein, we doubled the fiber content, increased the vitamin C and E content and increased the intake of certain nutrients.”
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The risk of overweight and obesity, aggravating factors, is reduced, thereby reducing the risk of cancer. Additionally, researchers have shown that a Mediterranean diet can reduce inflammation and tumor growth, while excessive consumption of red, cold, or ultra-processed foods can have harmful consequences.
From neurological benefits to mental health
Recently, neurological benefits have been observed due to antioxidants (very present in fruits, vegetables, spices, dried fruits and oil seeds) and omega-3 fatty acids, both of which fight the aging of cells and neurons.
exist A study published in 2022researchers studied the long-term effects of following a Mediterranean diet in more than 6,300 adults and older adults. Those who followed the diet more strictly had stronger overall cognitive abilities, and their learning and memory abilities declined more slowly over the seven-year period than those who followed the diet less strictly.
“Research shows that adhering to a Mediterranean diet is associated with larger brain size and reduced rates of brain atrophy, which are hallmarks of healthier brain aging,” explains national geographic Lisa Mosconi is a neuroscientist and director of the Alzheimer’s Disease Prevention Program at Weill Cornell Medical College.
Now, researchers are even interested in its effects on mental health (anxiety, depression, etc.). In Bordeaux, they found that regular consumption of fruits and vegetables reduced the risk of dementia by 30%, and omega-3-rich fish by 36%.
The benefits of olive oil
This diet is generally considered healthy because it is rich in fruits and vegetables. This is true, but there is one defining and underrated element of the Mediterranean diet: extra virgin olive oil, which serves as the main added fat.
Several studies have shown that a diet containing olive oil is better than a diet without fat at all, even for weight loss, which may seem counterintuitive. This is due to the presence of polyphenols in this fat, which have antioxidant and anti-inflammatory properties.
Olives in a net during harvest in an olive grove in Imperia, Italy, on November 3, 2023.
Inflammation is thought to be one of the major factors behind some of the most chronic health problems, including Alzheimer’s disease and type 2 diabetes.
as part ofa study In the study, which lasted for ten years and involved more than 12,000 people living in Spain, researchers found that those who drank an extra teaspoon of virgin olive oil a day halved their risk of dying from cardiovascular disease.
“With fatty fish rich in omega-3 and vitamin D from the Mediterranean diet, this is a cocktail that really proves itself,” explains Denis Lairon.
However, high-quality olive oil must be obtained to guarantee these benefits, as some olive oils are often inexpensive but contain little to no polyphenols due to their harvesting and processing.
80% plants
Likewise, if Denis Lairon promotes a Mediterranean diet and thus a plant-based diet, he calls for favoring organic foods wherever possible. “Fruits, vegetables, cereals and dried vegetables contain the highest levels of pesticides, so the more we eat, the more pesticides we are exposed to,” warns the nutritionist, recalling that these substances are harmful to health.
He believes that, within the framework of the Mediterranean diet, there is no need to adopt a completely vegetarian or even vegan diet unless ethical or environmental considerations are involved.
“However, you need 80 percent plants in your diet to get the maximum nutritional quality,” he explains.
Good for health and the planet
In addition to the health implications, adopting this diet is also good for the planet. Denis Lairon cited a French study that showed that adopting a Mediterranean diet would require a 35% reduction in agricultural land, a 17% reduction in energy consumption, and a 40% reduction in greenhouse gas emissions that contribute to climate change.
Most agricultural land is dedicated to raising livestock, specifically to produce grains that are fed to the animals. For example, livestock feed is mostly soybeans. For example, to produce 100 grams of chicken, 96 grams of soybeans are needed. The vast majority of soy comes from outside Europe, especially South America, which involves huge transportation costs and often leads to deforestation.
A study by the Climate Action Network and the French Nutrition Society shows that halving France’s current meat consumption, to a maximum of 450 grams per week, would make it possible to meet the climate targets set by the country.
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