Master the Art of the Mediterranean Diet

The origins of the Mediterranean diet can be traced back to the Greece, Italy, Spain and other neighboring regions surrounding the Mediterranean Sea. The diet has been influenced by the traditional eating patterns and culinary practices of these cultures throughout history. The term "Mediterranean diet" was coined in the 1950s by the American nutritionist Ancel Keys, who conducted the landmark Seven Countries Study. This study examined the dietary habits and health outcomes of different populations, highlighting the health benefits associated with the Mediterranean way of eating. Ancel Keys and his colleagues observed that people from Mediterranean countries had lower rates of cardiovascular diseases compared to other regions, which led to the recognition of the Mediterranean diet as a healthy dietary pattern. Their research emphasized the consumption of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and olive oil, along with moderate amounts of fish, poultry, and dairy products. Red meat and processed foods were limited in this diet.

Since then, numerous studies and health journals have investigated the Mediterranean diet and its impact on health. Some of the most prominent health journals have published articles on the Mediterranean diet include The New England Journal of Medicine, JAMA (Journal of the American Medical Association), The Lancet, and Annals of Internal Medicine. These reputable journals have explored various aspects of the Mediterranean diet, including its health benefits as well as its associations with chronic diseases such as a reduced risk of heart disease, type 2 diabetes, and certain types of cancer. For those with existing cardiovascular conditions, studies have shown following a Mediterranean diet reduces the risk of heart disease, stroke and high blood pressure in this population. For those with type 2 diabetes, adopting a Mediteranean diet can help manage blood sugar levels and improve sensitivity. It has been linked to improved cognitive function and a lower risk of cognitive decline and neurodegenerative disease such as Alzheimer’s dementia. Lastly, studies have found that adherence to a Mediterranean diet during pregnancy is associated with a lower risk of gestational diabetes, preterm birth, and other adverse pregnancy outcomes. It may also promote healthier birth weights and improve the overall well-being of both the mother and the baby.

At Stone Medical, we emphasize the importance of a nutritious, sustainable dietary pattern and remind patients that the Mediterranean diet is not a rigid set of rules but rather a flexible dietary pattern that can be adapted to individual preferences and cultural practices. We emphasize whole, unprocessed foods to feel your best and reduce your rate of cardiovascular disease.