Is a Mediterranean diet the key to good health?

Mediterranean-style eating has long been thought of as healthy, but now even mainstream medical experts are singing its praises – claiming that it can protect against many chronic diseases.

There’s mounting evidence to suggest that a diet full of fresh fruit, vegetables, fish, beans, wholegrains, nuts and olive oil – key ingredients in Mediterranean cuisine – could make a significant difference in reducing the risk of illnesses like heart disease, cancer, diabetes and dementia.

Juliot Vinolia, clinical dietitian and consultant nutritionist at iCare Clinics, Dubai, believes that we should all be adopting the Med diet because “avoiding intake of high-purine proteins, which are found in red meat, lowers the risk for developing arthritis by reducing levels of uric acid in the body”.

Instead of eating fast food that is high in saturated fats and leads to obesity, Vinolia says it is advisable for people in the UAE to switch to a Mediterranean diet, which comprises healthy food options that contain plant-based protein, such as legumes and low-fat dairy products.

In addition, the Med diet is rich in proteins that activate brown adipose tissue, which is instrumental in burning calories and aiding weight loss, says Vinolia.

UK-based GP Dr Simon Poole, who runs a non-commercial website (www.tasteofthemed.com) to promote the health benefits of the Mediterranean diet, concurs.

He says that the Med diet is effective in preventing chronic diseases because healthy food choices improve cholesterol, blood sugar levels and general well-being.

Dr Poole says, “With Alzheimer’s cases expected to rise threefold over the next 30 years, and a healthy diet and lifestyle clearly dramatically reducing the risk of developing dementia, we feel there’s compelling evidence for more investment in education and health promotion around healthy diet and lifestyle.”

“We are now beginning to understand why all the elements in the Mediterranean diet come together,” he says.

“It’s a balance of polyunsaturates, high monounsaturates in the form of olive oil, low saturated fat because red meat is consumed only once every three or four weeks, and low-glycaemic-index carbohydrates.

“It’s a sophisticated relationship between all these foods and the way they’re prepared and eaten slowly.”

Traditionally families across the Med always eat together and a leisurely meal can last two hours, as everyone from the young to the old grazes on several small courses.

“Engaging in physical activity for at least 20 minutes four times a week in combination with the Mediterranean diet can be an ideal solution for the UAE in preventing such epidemics,” says Vinolia.

So why aren’t we all eating Mediterranean? There are several barriers that prevent many people from doing so, Dr Poole believes.

“Our culture seems to resist the idea of educating youngsters to really enjoy and celebrate healthy eating, which is a great shame.”

Dr Poole suggests that people who feel unable to overhaul their diet completely can simply introduce a few Mediterranean-inspired tweaks instead. “Celebrate and enjoy basic ingredients,” he says. “Combine vegetables with fish and white meat, drizzle food with olive oil and have plenty of fruit.”

“It’s definitely worth encouraging people to make at least one simple change towards Mediterranean eating,” says Quirke, who has also set up a website (www.quirkynutrition.co.uk) to provide clear and safe advice on healthy eating.

“It’s not just the antioxidants, vitamins and minerals – we know that they help prevent cancer and reduce the risk of heart disease, too.”

“Nobody’s perfect, but if you make at least one practical Mediterranean-type change to your diet, it will benefit your health,” she promises.

Additional reporting by Khulekani Madlela and Shreeja Ravindranathan