Mediterranean diet keeps the doctor away
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.
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T. Landi
May 26th 2010, 13:30
I totally agree with you about the health benefits of a mediterranean diet. I have been following this diet since last year, when I went on a weight loss plan based on this dietary pattern to lose some extra pounds (www.italiandiet.com). Actually, it not only was a good way to get back in shape but, also, it made me feel so good and active that I decided to make it my lifelong eating style!
Peter Korsten
May 25th 2010, 08:55
Isn't there another survey that states that the Maltese have, with a comfortable margin over the runners-up, the Greeks, the highest body-mass-index of the entire EU? (Yours truly not excepted, alas.) Strange, that the country in the centre of the Mediterranean does not seem to stick to a Mediterranean diet.
As for dairy, well, it would be nice to find a pasta in a restaurant that does not contain cream. Unless you go to a high-quality (and high-price) restaurant, they put cream in about everything.
Michael Scicluna
May 25th 2010, 05:24
Food and wine in moderation, keeps the devil from temptation.
N.Lawrence
May 24th 2010, 18:55
Since I started to drink, on a regualr basis, a cocktail of cider vinegar, honey and water, I find my sugar needs are steadily diminishing quite dramatically. It's more refreshing than the mass produced, sugar laden "fizzies" and a darn sight healthier too.
T Camilleri
May 25th 2010, 07:21
Can we have the recipe?
Joe Fenech
May 24th 2010, 18:53
Iva, sakemm ma tkunx il-minestra taz-zija!
Ivan Mizzi
May 24th 2010, 17:32
Hawn Malta il-prezz tal-haxix u frott hu ghola mil-laham.
MSpiteri
May 25th 2010, 08:27
Il haxix mhux Malta biss gholi.
Hasra li l-bidwi igib prezz cucata tal haxix u l-qliegh imur ghand min ibiegh - jekk tmur il pitkalija titkellem mal bdiewa u tara kemm jaqilghu tal haxix u kemm jintrema haxix zgur li ma temminx li l-Maltin ghandhom dieta tajba.
Ramon Casha
May 24th 2010, 16:42
"There is a 9% reduction in overall mortality"
Cool! 9% of us will become immortal :)
m. mifsud
May 24th 2010, 16:23
I would have to agree with Joseph Cauchi about dairy. We are the only species that drinks milk (and eats its derivatives) of another species. What's more, all species use their milk to nurture their young, just as we are supposed to do when breast feeding babies, after which it is just wrong to keep drinking milk (and hence anything dairy).
As to organic produce, we are well behind in that area. The old Mediterranean diet would include fruit and veg from the local farmer which did not contain harmful chemicals. Animal produce which is grown at home or is free-range and without growth hormones/antibiotics.
We have to ask ourselves what was so good about progress in the Western world? Filter the good from the bad starting from what we put into our bodies.
Dave Alan Caruana
May 24th 2010, 15:54
how could a diet reduce mortality? I think mortality rate in the Mediterranean is 100%, same as everywhere else .. possibly the term 'mortality' needs to be qualified with an age bracket to make sense that way .. the final destination doesn't change.
John Portelli
May 24th 2010, 15:17
How about choosing Organic certified produce?
Organic products consumption in Malta is STILL very low when compared to the rest of Europe.
www.moam.org.mt
J.Mifsud
May 24th 2010, 15:58
here in Malta organic produce is much more expensive.
Joe Xuereb
May 24th 2010, 14:35
The motto should/must be: 'Eat to live and not, live to eat'. How, and what, and when we eat what we eat is habit-forming. Also cultural, traditional, etc. Glaring example; I grew up with at least four teaspoonfuls of suger in a cup of tea. Practically unheard of in UK. These days, when offered a 'sugary' cuppa, it's a question of 'thanks, but no thanks'. I'd rather go without. One must also be aware of comfort feeds - usually, the sugary stuff - identify the culprit and deal with it. It's a discipline like anything else that celebrates life.
Gino Schiavone
May 24th 2010, 14:32
The Malta Exercise Health and Fitness Association is giving out for FREE an online e-learning Nutrition course for the general public. This is an extension of Obesity day celebrated last Saturday. Just log on to www.mehfa.eu and register for FREE to get all the knowledge for a healthy Mediterranean diet and more. Any healthy diet should also be coupled with exercise. make a move towards a better lifestyle .
Joseph Cauchi
May 24th 2010, 14:26
.
The Mediterranean diet is the most recommended; however we Maltese have a tendency to base our diet on dairy products.
Dairy products are mostly fats and these are very detrimental to our health.
Heart diseases, cholesterol and diabetes are mostly associated with the consumption of Dairy Products.
Why don’t the authorities concerned emphasise the risks of fatty diets by promoting such awareness in the dangers of the dairy products we consume?
JC.
ken anderson
May 24th 2010, 19:53
a TV programme over here in the uk..not so long ago..stated that it cost 70p..and took aprox 62 day's to produce a chicken for the dinner table (the type you can buy here ready cooked etc-- at the supermarket's for £3.00)...to have a free range one would cost about £12.00 -- which people would not pay......