Think twice next time you reach out for the butter to spread on your bread: perhaps it would be wiser to drizzle olive oil instead. Studies have shown that the Mediterranean diet, which excludes butter, is greatly linked to a healthier life.
Consumed frequently and in the right amounts it’s a good prevention for many chronic diseases which are common nowadays such as cardio vascular diseases, obesity, diabetes and some types of cancer.
According to Dr Anna Bach-Faig, Scientific Coordinator of the Mediterranean Diet Foundation based in Barcelona, the diet should be adopted by all inhabitants of the Mediterranean: “It reduces the incidence of chronic diseases in the general population.”
The statistics speak for themselves. There is a 9% reduction in overall mortality;
9% reduction in cardiovascular disease mortality; 6% reduction in mortality and 13% reduction in incidence of Parkinson’s disease and Alzheimer’s disease in populations who adhere to a Mediterranean Diet.
Dr Bach-Faig explained the main elements of the Mediterranean: “It is a plant-based diet consisting of cereals, vegetables, legumes and fruit - three main elements that should be in all the main meals. Each meal should be accompanied by the olive oil which is a good fat source. It is about having wine with every meal, one glass for women and two for men. It’s about using herbs and spices to reduce salt,” she told timesofmalta.com.
How often should we eat meat in a week? “Red once or twice per week – no more than that and white meat like chicken, perhaps, two to three times a week,” she said. Dr Bach Faid stressed that meat is not the only source of protein, it can be obtained from other sources, like fish. “Fish should be more in the diet than meat. Especially when surrounded by the sea – two to four times per week,” she said.
According to studies, a high adherence to a Mediterranean diet significantly reduced the risk of coronary heart disease by 40 per cent. “Coronary heart disease is the main cause of death and disability globally. However, historically the rates of coronary heart diseases are lower in Mediterranean countries,” said Dr. Bach Faig, who was in Malta on invitation of the University of Malta’s Nutrition, Family and Consumer Studies Office of the Faculty of Education.
Asked if the whole world should ideally adopt the Mediterranean diet, Dr. Bach Faig said she doesn’t think that would be sustainable. “It makes sense nutritionally and economically for the Mediterranean people – for the local economies and the local products. All nations should as much as possible try to promote a local diet based on local produce,” she said.
Unfortunately according to studies, the adherence to the Mediterranean dietary pattern has decreased across board over the past 50 years. Dr. Bach-Faig is in fact involved in national and international research projects related to food and health and health promotion.