They never stop with this garbage. It almost hilarious.
By Kate Gardner Burt, Lehman College, City University of New York, Bronx, NY Corresponding author: Kate G. Burt, PhD, RD Assistant Professor in the Dietetics, Foods, and Nutrition Program at Lehman College, City University of New York. Mailing Address: 250 Bedford Park Boulevard West, G-431, Bronx, NY, 10468. Email Address:
Katherine.Burt@lehman.cuny.edu ORCID: 0000-0002-6115-6450 Abstract The Mediterranean Diet (MedDiet) is widely accepted as a gold standard diet, yet its adoption and promotion as the healthiest cultural diet reflects systemic racism and inherently biased research rather than evidence-based science. This analysis establishes that while the Mediterranean region is multi-cultural and multi-ethnic, the MedDiet is a white diet. It also asserts that a lack of causal research and other methodologic issues in research about the MedDiet has resulted in a hyperfocus on the MedDiet over other cultural diets. Ultimately, promoting the MedDiet as a gold standard marginalizes people from non-white cultures by maintaining white culture as normative. In order to better serve and include Black, Indigenous, and People of Color, dietary recommendations need to become as diverse as the US population. Doing so will also improve cultural humility among professionals, beget anti-racist dietary research, and promote a more evidence-based dietary perspective.
Even worse, promotion of this diet is funded by Food Inc. and bears little relationship to the nutritional needs of a diverse nation.
The last time they issued a new food pyramid, it was changed at the last minute because of lobbying from the beef producers.
LOL
“Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. Eating styles vary among these countries and even among regions within each country because of differences in culture, ethnic background, religion, economy, geography and agricultural production. However, there are some common factors.
A Mediterranean-style diet typically includes:
- plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
- olive oil as a primary fat source; and
- dairy products, eggs, fish and poultry in low to moderate amounts.
Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.
Is the Mediterranean Diet a Healthy Way to Eat?
Year after year, the Mediterranean diet comes out on top in the U.S. News and World Report annual ranking of best diets. A panel of experts judges various eating plans and popular diets on criteria including how healthy they are, how well they work and how easy they are to follow.
The Mediterranean diet is also touted as one of the healthiest by many health organizations and dietitians. So, does it live up to its good reputation?
Does the AHA recommend a Mediterranean-style diet?
Yes. A Mediterranean-style diet can help you achieve the American Heart Association’s recommendations for a healthy dietary pattern that:
- emphasizes vegetables, fruits, whole grains, beans and legumes;
- includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and
- limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open.
Year after year, the Mediterranean diet comes out on top in the U.S.
www.heart.org
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.
The main components of Mediterranean diet include:
- Daily consumption of vegetables, fruits, whole grains and healthy fats
- Weekly intake of fish, poultry, beans and eggs
- Moderate portions of dairy products
- Limited intake of red meat
Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active.
Plant based, not meat based
The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.
Healthy fats
Healthy fats are a mainstay of the Mediterranean diet. They're eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease.
Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat.
Fish are also important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.
What about wine?
The Mediterranean diet typically allows red wine in moderation. Although alcohol has been associated with a reduced risk of heart disease in some studies, it's by no means risk free. The Dietary Guidelines for Americans caution against beginning to drink or drinking more often on the basis of potential health benefits.
Eating the Mediterranean way
Interested in trying the Mediterranean diet? These tips will help you get started:
- Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.
- Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.
- Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.
- Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
- Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it's lean and keep portions small.
- Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
- Spice it up. Herbs and spices boost flavor and lessen the need for salt.
The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they'll never eat any other way.
This heart-healthy eating plan emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.
www.mayoclinic.org
