Ancient Wisdom on a Plate: Rediscover the Mediterranean Diet
From Crete to Your Kitchen: Explore the timeless science and soulful simplicity behind one of the world’s healthiest lifestyles.
What do you get when you combine the idea of ancient foodways with a plant-strong diet? This describes the simple and healthy elegance of the Mediterranean diet. Many people might associate it with one of the latest fads advertised for weight loss. The truth is, people followed the Mediterranean diet long before it became a "fad" or became part of the diet world. (1)
The Mediterranean Diet is based on the dietary habits of the people of Crete, Greece, and southern Italy around 1960. Dr. Ancel Keys discovered that the people of Crete were in especially good health - a fact that he attributed to their dietary habits. Though medical services were limited during this time, adult life expectancy in the area was among the highest in the world. (2)
As the modern world developed, people began eating more processed foods, beef and animal products, along with lower amounts of fruits and vegetables. As the population's diet changed, so the life expectancy lowered.
What Is The Mediterranean Diet?
The Mediterranean diet consists of nine basic parts: (3)
High consumption of monounsaturated fats instead of saturated fats, such as olive oil, sesame oil, sunflower oil, and avocados.
Regular and moderate consumption of alcohol in the form of red wine during meals.
High consumption of legumes, nuts, and seeds
High consumption of non-refined cereals and breads, including brown rice, oatmeal, whole wheat bread and whole wheat pasta.
Low consumption of dairy products, mainly in the form of cheese and yogurt.
Low consumption of meat and poultry.
High consumption of vegetables.
High consumption of fruit.
Moderate to high consumption of fish containing omega-3 fatty acids.
The Mediterranean Diet Pyramid
The initial Mediterranean Diet pyramid was created with the purpose of representing this healthy, traditional diet. The diet consists of fruits, vegetables, beans, nuts, healthy grains, fish, and olive oil, along with small amounts of dairy and red wine. Daily exercise plays an important role. Also, sharing meals with others and finding a deep appreciation for healthy and delicious foods are vital elements of the diet. (4)
Please Note: If you don’t eat any animal-based foods, be sure to include some ghee in your diet for healthy cholesterol, needed for the production of sex hormones, among other things.
When the pyramid was first introduced in 1993 by Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization, it consisted simply of words. Oldways added graphics and more detail to clearly emphasize the foods that make up the pyramid. They shared their updated pyramid a their 15th Anniversary Mediterranean Diet in November of 2008. Major updates include the addition of herbs and spices for seasoning and taste, along with a focus on plant foods to emphasize their health benefits. (5)
Health Benefits Of The Mediterranean Diet
The Mediterranean diet is bursting with anti-inflammatory foods, stemming from plant-based foods and healthy fats. Research has shown that following the diet can help protect the body against numerous health issues, including heart disease, depression, type 2 diabetes, obesity, dementia, cancer, and more. The unprocessed foods in the Mediterranean diet promote health and longevity, along with low rates of illness and disease. (6, 7)
According to the Harvard School of Public Health, "Together with regular physical activity and not smoking, our analyses suggests that over 80% of coronary heart disease, 70% of stroke, and 90% of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet." (8)
Pro Tip: The high levels of quercetin in the diet may be a key to the benefits! Read this post on quercetin to learn more!
Watch the video below for more information on the Mediterranean diet:
Try this simple recipe: Mediterranean Chickpea & Quinoa Bowl
Ingredients (Serves 2–3):
For the bowl:
1 cup cooked quinoa (or brown rice)
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, thinly sliced
1/4 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese (optional)
Fresh parsley, chopped
For the dressing:
2 tbsp extra virgin olive oil
1 tbsp lemon juice (freshly squeezed)
1 small garlic clove, minced
1/2 tsp dried oregano
Salt & pepper to taste
Instructions:
Cook quinoa according to package instructions. Let it cool slightly.
Prepare the dressing by whisking together olive oil, lemon juice, garlic, oregano, salt, and pepper.
Assemble the bowl: In a large bowl, combine the quinoa, chickpeas, tomatoes, cucumber, red onion, olives, and feta (if using). *optional step below
Drizzle the dressing over the bowl and toss gently to combine.
Top with fresh parsley and serve with a lemon wedge on the side.
*Optional: Lightly coat the chickpeas in some of the dressing and roast at 350 F for about 20 minutes or until crisp. Add to the bowl in Step 3 with the rest of the ingredients.
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
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