Leena Watts
The modified Mediterranean diet is a diet that is distinct from the traditional Mediterranean diet due to its more abundant dietary polyphenols and lower amounts of red or processed meat. The diet is high in dietary fibre, micronutrients, vegetables, and fruit, and it restricts highly processed, salty, or sugary foods. The modified Mediterranean diet has been found to be twice as healthy as the original, with various beneficial effects ranging from reshaping the microbiome to halting atrophy of the brain and regressing hepatosteatosis intrahepatic and visceral adiposity. It has also been found to improve fasting and postprandial glucoregulation in adults with overweight and obesity.
| Characteristics | Values |
|---|---|
| Protein | Moderate amount (about 18% of energy) |
| Carbohydrates | Moderate amount (approximately 36% of energy) |
| Fat | High (approximately 40% of energy), with the majority (>50%) being monounsaturated fats from olive oil |
| Dietary fibre | High (around 50g of fibre per day) |
| Micronutrients | High due to increased intake of fruits and vegetables (over 700g and 400g per day, respectively) |
| Vitamins and nutrients | Meets almost all recommended intake for adults |
| Processed foods | Restricted |
| Polyphenols | High |
| Red and processed meat | Low amounts |
| Plant-based foods | High |
| Unsaturated lipids | High |
| Meat consumption | Low |
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What You'll Learn
- The modified Mediterranean diet is twice as healthy as the original diet
- It improves fasting and postprandial glucoregulation in overweight and obese adults
- It is high in dietary fibre and micronutrients due to a high intake of vegetables and fruits
- It restricts highly processed, salty, and sugary foods
- It is beneficial for treating obesity and its metabolic complications
The modified Mediterranean diet is twice as healthy as the original diet
The Mediterranean diet is widely regarded as a healthy eating pattern, and for good reason. Rich in olive oil, vegetables, fruits, and micronutrients, it has been shown to reduce cardiometabolic risk and promote cardiovascular health. However, new research suggests that a modified version of this diet may offer even more impressive health benefits.
The modified Mediterranean diet, also known as the ModiMed diet, builds on the foundation of its traditional counterpart. It advocates for a moderate intake of protein and carbohydrates, while being relatively high in healthy fats, particularly monounsaturated fats from olive oil. This diet is high in dietary fibre, with a daily consumption of over 700g of vegetables and 400g of fruit, surpassing the typical intake of many individuals. It also encourages the restriction of highly processed, salty, and sugary foods.
What sets the modified Mediterranean diet apart is its emphasis on plant-based foods and unsaturated lipids. This variation has been found to be twice as effective as the original diet in improving health outcomes. In a large-scale, long-term clinical trial called DIRECT-PLUS, researchers found that this modified diet significantly outperformed the traditional Mediterranean diet in reducing aortic stiffness, a key indicator of cardiovascular health. The modified diet resulted in a 15% regression in proximal aortic stiffness, compared to 7.3% for the traditional diet.
The modified Mediterranean diet has also been linked to improved body composition, adipocytokine profile, and glucose metabolism in overweight and obese individuals. It has been shown to enhance glycemia and insulin sensitivity, which are crucial factors in the prevention and management of prediabetes and diabetes. Additionally, this diet may offer benefits beyond cardiometabolic health, including reshaping the microbiome, halting brain atrophy, and reducing intrahepatic and visceral adiposity.
The modified Mediterranean diet's ability to promote health and longevity is further supported by the EPIC-elderly prospective cohort study. This study found that adherence to the modified diet was associated with lower overall mortality among elderly Europeans, with a statistically significant reduction in mortality of 7-8% for every two-unit increment in the diet score. These findings highlight the potential of the modified Mediterranean diet to not only enhance overall health but also extend life expectancy.
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It improves fasting and postprandial glucoregulation in overweight and obese adults
The Mediterranean diet has long been recognised for its health benefits, including weight loss and cardiovascular risk reduction in overweight individuals. A modified Mediterranean diet (MedDiet) is a non-energy-restricted dietary plan based on the traditional MedDiet but with some modifications. It delivers a moderate amount of protein (about 18% of energy) and carbohydrates (approximately 36% of energy). The diet is relatively high in fat (around 40% of energy), with the majority (>50%) being monounsaturated fats from olive oil.
The modified MedDiet has been shown to improve fasting and postprandial glucoregulation in overweight and obese adults. In a pilot study, participants followed a personalised MedDiet high in monounsaturated fat and protein, with decreased carbohydrate and saturated fat contents. Physical activity and dietary intake were monitored with pedometers and food records, respectively. The results showed significant improvements in body composition, with reductions in body fat, waist circumference, and leptin levels.
Furthermore, the modified MedDiet improved glucoregulation, with both fasting and postprandial glucose and insulin concentrations being significantly improved. Insulin resistance was also decreased, and circulating leptin and adiponectin-leptin ratios were improved. The study concluded that the modified MedDiet may induce significant improvements in glucose metabolism in overweight and obese individuals, with improved glycemia and insulin sensitivity retained even after meals.
Another study found that postprandial total and incremental glucose responses were lower after the MedDiet intervention. Postprandial serum insulin concentrations were also significantly lower, and the majority of subjects demonstrated improved postprandial insulin sensitivity. These results indicate that the modified MedDiet can effectively improve glucoregulation in overweight and obese adults, potentially providing a lifestyle intervention to battle obesity and diabetes.
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It is high in dietary fibre and micronutrients due to a high intake of vegetables and fruits
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It encourages the consumption of vegetables, fruits, whole grains, and healthy fats like extra virgin olive oil, while limiting red meat, sweets, and other processed foods. This diet is associated with numerous health benefits, including reduced risk of cardiovascular disease, healthy weight management, improved blood sugar control, and lower cholesterol levels.
One of the key advantages of the Mediterranean diet is its high content of dietary fibre. Fibre is a type of carbohydrate that the body cannot digest, but it plays an essential role in maintaining digestive health and supporting regular bowel movements. The Mediterranean diet provides around 50 grams of fibre per day, which is significantly higher than the average intake of 20-25 grams. This high fibre content is mainly attributed to the abundance of vegetables and fruits recommended in the diet.
Vegetables and fruits are excellent sources of dietary fibre, and the Mediterranean diet emphasizes a high intake of these foods. The diet encourages consuming a variety of colourful and nutritious vegetables, such as leafy greens, tomatoes, onions, and eggplant, as well as fresh fruits like citrus, berries, and stone fruits. These foods are packed with both soluble and insoluble fibre, which have different but complementary roles in the body.
Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. It helps to slow down digestion, leading to a more gradual release of glucose into the bloodstream, which supports stable blood sugar levels. Soluble fibre is also a prebiotic, meaning it serves as food for the beneficial bacteria in the gut, promoting a healthy balance of gut microbiota. This type of fibre can be found in oats, legumes, apples, and blueberries, all of which are consistent with the Mediterranean diet.
Insoluble fibre, on the other hand, does not dissolve in water and remains intact as it moves through the digestive system. It adds bulk to the stool, helping to prevent constipation and promote regular bowel movements. Insoluble fibre is abundant in whole grains, nuts, seeds, and the skins of fruits and vegetables. By including a variety of these foods in the Mediterranean diet, individuals can benefit from the positive effects of insoluble fibre.
In addition to its high fibre content, the Mediterranean diet is also rich in various micronutrients due to the diverse selection of vegetables and fruits it incorporates. These foods provide an excellent source of vitamins, minerals, and antioxidants. For example, citrus fruits are rich in vitamin C, an antioxidant that boosts immune function and protects cells from damage caused by free radicals. Similarly, dark, leafy greens like spinach and kale are packed with vitamin K, which is essential for blood clotting and bone health.
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It restricts highly processed, salty, and sugary foods
The Modified Mediterranean diet restricts highly processed, salty, and sugary foods. This means limiting the intake of foods that have been heavily processed, such as those with added sugars, salt, or artificial ingredients. Instead, the diet emphasizes whole, natural foods that are minimally processed.
The traditional Mediterranean diet is already known for its health benefits, and the modified version takes this a step further by further reducing the consumption of processed foods. This is because highly processed foods are often high in added sugars, unhealthy fats, and salt, which can have negative effects on health. For example, excessive sugar intake has been linked to an increased risk of obesity, type 2 diabetes, and heart disease. Similarly, a diet high in salt can lead to high blood pressure and an increased risk of cardiovascular disease.
By restricting these types of foods, the modified Mediterranean diet promotes a healthier lifestyle and may offer additional health benefits beyond the traditional Mediterranean diet. This includes potential improvements in body composition, glucose metabolism, and insulin sensitivity, making it a beneficial dietary approach for individuals with overweight or obesity.
The modified Mediterranean diet, therefore, encourages individuals to make mindful choices about their food intake, prioritizing whole, natural, and minimally processed options. This approach aligns with the overall principles of the Mediterranean diet, which emphasizes a balanced and healthy approach to eating.
In addition to restricting highly processed, salty, and sugary foods, the modified Mediterranean diet also typically involves a reduction in red and processed meat consumption. This is replaced with plant-based sources of protein and healthy fats, further contributing to the overall health benefits of the diet.
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It is beneficial for treating obesity and its metabolic complications
The Modified Mediterranean Diet (ModiMed) is a diet that delivers a moderate amount of protein and carbohydrates and is relatively high in fat, fibre, and micronutrients. It is beneficial for treating obesity and its metabolic complications.
Several studies have shown the Modified Mediterranean Diet's beneficial effects on preventing and controlling metabolic problems such as obesity, type 2 diabetes, metabolic syndrome, and cardiovascular complications. The diet has been shown to induce significant improvements in body composition, adipocytokine profile, and glucose metabolism in overweight/obese individuals. It also leads to ameliorated glycemia and increased insulin sensitivity.
The Modified Mediterranean Diet has been shown to reduce the risk of becoming obese over time. It covers most nutritional recommendations indicated for achieving adequate weight loss. The diet has also been shown to be effective in controlling waist circumference and obesity.
The Modified Mediterranean Diet's beneficial effects on metabolic complications are primarily related to its anti-inflammatory and anti-oxidant properties. The diet also includes a high intake of vegetables and fruits, which provide a high level of dietary fibre and other micronutrients.
In conclusion, the Modified Mediterranean Diet is a beneficial tool for treating obesity and its metabolic complications. It has been shown to improve body composition, glucose metabolism, and insulin sensitivity, while also reducing the risk of becoming obese over time.
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Frequently asked questions
A modified Mediterranean diet is a diet that modifies the traditional Mediterranean diet to make it healthier. It is high in dietary fibre, vegetables and fruit, and unsaturated fats. It restricts highly processed, salty, or sugary foods.
A modified Mediterranean diet has been shown to have various health benefits, including improved body composition, glucose metabolism, and insulin sensitivity. It has also been shown to reduce overall mortality and improve cardiometabolic health.
A modified Mediterranean diet is distinct from a traditional Mediterranean diet because it includes more dietary polyphenols and lower amounts of red or processed meat. It also includes a daily intake of walnuts, green tea, and a plant-based protein shake.
A modified Mediterranean diet may be beneficial for individuals who are overweight or obese, as it has been shown to improve weight loss and glucoregulation. It may also be a healthy option for elderly individuals, as it has been associated with longer life expectancy.
