Austin Compton
Austin Compton is Cleveland County’s Family and Consumer Science Agent with the University of Arkansas System Cooperative Extension Service. Contact Austin via email at acompton@uada.edu or phone at (870) 325-6321.
The Mediterranean diet is a lifestyle approach to good health that includes a balanced variety of foods and daily exercise. The diet is based on the foods and beverages traditionally consumed by people living in countries along the Mediterranean Sea.
There are many different religions, cultural and culinary traditions, and food preferences throughout the Mediterranean basin.
Generally, the Mediterranean diet relies on fresh rather than processed foods. It is lower in saturated fats, salt, and sugar. It is rich in plant foods including fruits, vegetables, whole grains, legumes, beans and nuts. Olive oil is the primary source of fat. Cheese, yogurt, fish, poultry, and eggs are eaten in low to moderate amounts. Only a small amount of red meat is consumed. Wine is included with meals in moderation.
In the 1940s, Ancel Keys, a famous researcher and promoter of the Mediterranean diet, noticed that people living on the island of Crete had very low rates of chronic disease, coronary heart disease, and certain types of cancer, despite having relatively higher fat intake.
The traditional Mediterranean diet consists of minimally processed, seasonally fresh, locally grown grains, vegetables, fruits, and nuts eaten at most meals. Whole grains – wheat, oats, rice, rye, barley and corn – are consumed in whole, minimally processed forms, so they retain much of their original nutrients, antioxidants and fiber. Vegetables are an important staple in the diets of all countries bordering the Mediterranean Sea. They provide valuable nutrients such as potassium, folic acid, fiber, carotenoids, and other antioxidants. Whole fresh fruit is plentiful in the Mediterranean and is generally served at all meals. Fresh fruit is the typical daily dessert. Fruits are rich sources of phytonutrients, vitamins, and fiber. Tree nuts, beans, legumes and seeds are good sources of healthy fats, protein, fiber, and phytochemicals with antioxidant properties. Cheese and yogurt are eaten regularly in the traditional Mediterranean diet, but in low to moderate amounts. The calcium in cheese and yogurt is important for bone and heart health. Lactic acid bacteria in yogurt may improve gastrointestinal health. Fish and shellfish are important sources of healthy protein for Mediterranean populations. Cold water fish such as tuna, herring, sardines and salmon are rich in essential heart-healthy omega-3 fatty acids.
Research has shown that following a Mediterranean-type diet can reduce blood pressure, blood cholesterol, triglycerides and blood sugar levels; increase HDL cholesterol; improve the total cholesterol/HDL cholesterol ratio; reduce inflammation; and decrease insulin resistance. While following a Mediterranean diet does not guarantee better health and increased lifespan, scientists believe that for many people it is a cost-effective way to improve health and prevent chronic disease.