In the medical world, one of the most frequently repeated phrases is “an ounce of prevention is worth a pound of cure.” Considering the growing concern of chronic disease, this old saying has never been more relevant. When it comes to preventative medicine, diet is one of the most important factors. We live in an era with plenty of so-called “fad diets,”
including ketogenic, vegan, paleo, and many others. Although these diets each have their own set of pros and cons, research has shown that one of the healthiest diets is one that humanity has been enjoying for thousands of years: the Mediterranean diet.
The Historic Roots of the Mediterranean Diet
The roots of the Mediterranean diet are intertwined with the birth of human civilization as we know it. Some of the earliest classical civilizations consumed this diet, including the Greeks and the Romans. These societies provided the foundation for many aspects of our society today, including law, philosophy, and even the way we perceive time. Well, we can add one more contribution to that list, because these Mediterranean cultures have given us one of the healthiest diets we know of.
It’s important to realize that our modern perception of a Mediterranean diet is very different compared to what the Greeks, Romans, and Phoenicians were consuming in their coastal cities. Today, you might think that pizza and pasta fit in with the Mediterranean diet, after all, these foods are considered quintessentially Italian. But the Romans did not eat pizza or pasta, and the latter was imported much later after contact with Chinese noodles.
So what exactly is the Mediterranean diet? According to a 2013 paper, this diet consists of a “triad” of bread, oil, and wine. In ancient times, these key elements were further supplemented by sheep cheese, seafood, and vegetables such as leeks, mallow, chicory, lettuce, and mushrooms. Seafood was especially popular in ancient Rome, and the population was obsessed with a specific type of fish sauce called “garum.” Rich citizens also enjoyed grilled, fresh fish and raw oysters. On the other hand, the poorer “plebs” had tomake do with bread, olive oil, and olives. These basic ingredients were often handed out to the masses via an early welfare system known as the “dole.”
What Does the Evidence Say About the Mediterranean Diet?
When Ancel Keys famously conducted the “Seven Countries Study” in the 1950s, the health benefits of the Mediterranean diet quickly became clear. Keys discovered that the populations that enjoyed this diet exhibited lower levels of blood cholesterol and fewer instances of heart disease. He attributed this to a moderate intake of meat compared with a high intake of bread, olive oil, and vegetables.
Further studies have linked the Mediterranean diet with lower rates of cardiovascular disease and metabolic syndrome. The evidence seems to suggest that this diet leads to lower abdominal circumference, higher levels of high-density lipoprotein, lower blood pressure, and lower levels of blood glucose.
So why is olive oil such an important aspect of the Mediterranean diet? This simple ingredient contains powerful antioxidants in the form of phenols. Some of these phenols are anti-inflammatory, and some are anti-thrombotic. In addition, there are monounsaturated fatty acids in olive oil. All of these powerful ingredients help lower the risk of cardiovascular disease, and olive oil can quite literally “clean out your arteries.”
Final Thoughts
As powerful as the Mediterranean diet is, you can’t rely on it as a “miracle cure” for all of your health issues. A healthy diet must be supplemented with other healthy lifestyle choices. To enjoy the full benefits of the Mediterranean diet, you must also exercise regularly and eliminate harmful habits like smoking or excessive alcohol consumption.
With all that said, adopting this diet is one of the most helpful things you can do for your overall health. You certainly won’t hear any complaints from your tastebuds, either
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