It’s not difficult to find people that ask questions like:
- What are the drawbacks for doing the Mediterranean diet?
- Does the Mediterranean diet cause diseases?
- What are the Mediterranean diet dangers?
I did a little research in forums, social media, newspapers and medical magazines and I didn’t find anything that confirm that the Mediterranean diet has bad consequences on health.
I’ve found instead a list of resources that confirm the health benefits of this diet…here the some ones:
Alzheimer
- Mediterranean Diet Associated With Reduced Risk Of Alzheimer’s Disease – Following the Mediterranean diet principles (fruits, vegetables, olive oil and little red meat), is associated with a lower risk for Alzheimer’s disease. The risk for Alzheimer’s disease decreased by 19% to 24%.
Growing evidence links the Mediterranean diet to a reduced risk for vascular disease and suggests that vascular risk factors may contribute to the risk for Alzheimer’s disease.
Alzheimer’s disease is a brain disorder that has no current cure. Many people notice:
- Forgetfulness severe
- Confusion
- Misplacing things
- Getting lost in familiar places
- Changes in personality and behavior
Lung Disease
- Mediterranean Diet Halves Risk Of Progressive Lung Disease – A large study reveals that the Mediterranean diet halves the chances (50% lower risk) of developing progressive inflammatory lung disease (COPD).
Who eats predominantly Western diet has 4 times probability to develop COPD.
Chronic obstructive pulmonary disease (COPD) is a permanent and progressive chronic obstruction of the flow of air through the airways and out of the lungs. It is comprised primarily of two related diseases:
- Chronic bronchitis
- Emphysema
Asthma and Allergies
- Mediterranean diet may prevent asthma and allergies in children – The results show that eating a largely Mediterranean diet has a protective effect on allergic rhinitis and asthma symptoms in children. This may be due to the amount of anti-oxidants contained in these foods. It is thought that during childhood the growth of airways are vulnerable to free radicals which can cause damage to airway cells. Anti-oxidants are known to “mop up” free radicals, therefore, a diet high in anti-oxidants may have a protective effect.
Grapes were found to be particularly effective in protecting against wheezing and allergic symptoms. This may be due to the high levels of antioxidants in the grape skin.
Metabolic syndrome
- Consumption of a Mediterranean-style diet appears to prevent metabolic syndrome and improve survival – Patients who follow a Mediterranean style diet which includes high levels of whole grains, fruits, nuts and vegetables, had a lower omega-6 to omega-3 fatty acid ratio than subjects on the other diets.
Metabolic syndrome is a combination of medical disorders that increase the risk for cardiovascular disease and diabetes. The symptoms and features are:
- Fasting hyperglycemia
- High blood pressure
- Overweight with fat deposits mainly around the waist
- Decreased HDL cholesterol
- Elevated triglycerides
- Elevated uric acid levels
- Fatty liver
- Iron overload
Heart Disease
- Mediterranean-Style Diet Reduce Heart Disease – Fats are not all bad, this diet doesn’t limit the total fat consumption, but make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils and contains less cholesterol and has more fats that contain the beneficial linolenic acid (omega-3 fatty acid). These health fats come from olive oil (“extra-virgin” or “virgin”), canola oil, nuts (walnuts) and fish.
The omega-3 fatty acids help to stabilize the blood vessel lining. (trans-fatty acids), both of which contribute to heart disease.
The Mediterranean diet typically includes some red wine (1 glass a day). Light intake of red wine is associated with a reduced risk of heart disease. Red wine has an aspirin-like effect.
Heart disease is an umbrella term for a number of different diseases which affect the heart like:
- Cardiomyopathy
- Cardiovascular disease
- Congenital heart disease
- Coronary heart disease
- Heart failure
- Hypertensive heart disease
- Inflammatory heart disease
- Valvular heart disease
High cholesterol
- The Mediterranean diet: A good option for treating high cholesterol – Switching to a Mediterranean diet can lower your cholesterol and reduce the risk of heart attack and stroke if you already have heart disease.
Cholesterol is a fat-like substance (80% produced by the human body) needed for important functions in the body. However, too much cholesterol in the blood can increase the risk of heart disease. Cholesterol is found in foods from animal sources.
The Mediterranean diet is rich in a type of fat of the family of polyunsaturated fatty acids known as omega-3 fatty acids. These can protect you against heart disease. They do this by making your blood less sticky.
More than half the fat calories in a Mediterranean diet come from monounsaturated fats (mainly from olive oil). Monounsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does.
Diabetes
- The Mediterranean diet can help people with Diabetes problems – The foods that are part of the diet menu generally help to:
- To achieve near normal blood glucose levels
- To protect the heart and aim for healthy lipid (cholesterol and triglyceride) levels and control of blood pressure
- To achieve reasonable weight
- To manage or prevent complications of diabetes
- To promote overall health
By eating the Mediterranean diet you should:
- Avoid saturated fats (found in animal products) and trans-fatty acids
- Prefer monounsaturated fats (virgin olive oil, canola oil)
- Limit dietary cholesterol
- Consume whole grains and fresh fruits and vegetables
- Choose fresh fruits with moderation
- Limit protein (fish or soy)
- Reduce salt
If you suffer Diabetes you should meet with a professional dietitian to plan an individualized diet.
Diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life.
Arthritis
- Mediterranean diet may ease arthritis pain – Some research has suggested that components of the Mediterranean diet, like the healthy fats in olive oil, have anti-inflammatory and antioxidants effects which help shield body cells from damage.
Arthritis is a group of conditions where there is damage caused to the joints of the body
Primary forms of arthritis:
- Osteoarthritis
- Rheumatoid arthritis
- Septic arthritis
- Gout and pseudogout
- Juvenile idiopathic arthritis
- Still’s disease
- Ankylosing spondylitis
Cancer
- Mediterranean-style diet reduces cancer – People who eat a Mediterranean-style diet rich in fruit, vegetables, whole grains, olive oil and fish have at least a 25% reduced risk of dying from cancer.
This could be because the traditional Mediterranean diet contains a wide variety of foods containing antioxidants which protect the cells in our body.
This diet helps to prevent cancer:
- Breast cancer (thanks to the Olive oil that contains Oleic Acid)
- Skin cancer
- Bowel and Colon cancer
The Mediterranean diet helps you lower your cancer risk by:
- Low in saturated fats
- High in Fiber Intake
- Lots of raw fruits and vegetables
- Less red meat
- Olive oil
- Lot of foods containing calcium
- High in antioxidants
- Red wine
- Rich of anti-cancer nutrients
- Vitamin D
- Selenium
- Acidophilus. These intestinal-friendly bacteria in yougurt
- Garlic
The foods considered anti cancer are:
- broccoli
- carrots
- cauliflower
- eggplant
- green beans
- onions (red)
- peppers
- tomatoes
- apricots
- blueberries
- grapes
- lemons
- oranges
- * peaches
- * strawberries, organic
- Improvement of the longevity
- Reduces the risk of chronic bronchitis and emphysema
- Allows a better weight loss in respect the other classical diets
- Health of the skin
- Anti-inflammatory effects
- Sicilian red wine on the reduction of heart disturbs
- Mediterranean Diet, Lifestyle Factors, and 10-Year Mortality in Elderly European Men and Women – Dietary patterns and lifestyle factors are associated with mortality. Adhering to a Mediterranean diet, moderate alcohol use, physical activity, and nonsmoking were associated with a lower risk of all-cause mortality (more than 50% lower rate). Similar results were observed for mortality from coronary heart disease, cardiovascular diseases, and cancer.
- How to fight Prostate Cancer
- Myocardial infarction
- Help Your Vision
Mediterranean Anemia
Some times people confuse the Mediterranean anemia as an effect of the Mediterranena diet…but it’s not true.
The Mediterranean anemia, better known today as thalassemia is an inherited autosomal recessive blood disease. It’s a complex contingent of genetic (inherited) disorders all of which involve underproduction of hemoglobin, the indispensable molecule in red blood cells that carries oxygen.
The disease is particularly prevalent among Mediterranean peoples, but it’s a genetic fact instead of a diet behaviors.
There is no cure for thalassemias, and the best treatment available today consists of frequent blood transfusions.
