Milly Gaines
The Mediterranean diet is a popular diet based on the eating patterns of people living in the Mediterranean region. It was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, inspired by the eating habits and traditional food of Crete, Greece, and southern Italy in the early 1960s. The diet became popular in the 1960s when researchers compared it to the diets of people in northern Italy, northern Europe, and the U.S., finding that Mediterranean diets were associated with lower risks of heart disease and greater longevity. The Mediterranean diet is known for its emphasis on plant-based foods, moderate consumption of fish and dairy, and low consumption of red meat. It is often described as a way of life, encompassing physical activity, social gatherings, and relaxation, in addition to healthy eating.
| Characteristics | Values |
|---|---|
| Year the Mediterranean diet was first proposed | 1975 |
| People who first proposed the Mediterranean diet | American biologist Ancel Keys and chemist Margaret Keys |
| Inspiration for the diet | Eating habits and traditional food of Crete, much of the rest of Greece, and southern Italy as observed in the early 1960s |
| Year the Mediterranean diet became popular | 1960s |
| Reason for the popularity of the Mediterranean diet | Researchers found that people in Mediterranean countries had lower risks of heart disease |
| Year the Mediterranean diet first became of interest to researchers | 1950s |
| Reason for the interest of researchers in the Mediterranean diet | Populations in the Mediterranean Sea basin were observed to be in better overall health with lower rates of cardiovascular and metabolic diseases and greater longevity than wealthier nations of the Western world |
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What You'll Learn
The diet's historical evolution
The Mediterranean diet is inspired by the eating habits and traditional foods of Crete, Greece, southern Italy, Spain, Morocco, Egypt, and Lebanon. It was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, although it gained popularity in the 1960s. The diet became a topic of interest to researchers in the 1950s when populations in the Mediterranean Sea basin were observed to have better overall health, lower rates of cardiovascular and metabolic diseases, and greater longevity than wealthier nations in the Western world.
The diet has its roots in the unique geographical borders of the Mediterranean basin, which historians call "the cradle of society." The basin includes the valley of the Nile, the site of ancient civilizations, and the basins of the Tigris and Euphrates rivers, which were home to the Sumerians, Assyrians, Babylonians, and Persians. Over time, the Mediterranean region saw the rise of various civilizations, including the Cretans, Phoenicians, Greeks, and Romans, who influenced and transformed cultures, customs, and ways of thinking.
Initially, the Mediterranean diet was quite simple and based on the products that grew along the shores of the Mediterranean, such as olives, grapes, and wheat. The invasions of the Roman Empire by barbarian populations between 400 and 800 AD enriched the diet with meat from game and pigs, as well as more vegetables. The key elements of the diet at this time were oil, bread, and wine, which were exported to regions of continental Europe by monastic orders.
With the arrival of the Arabs in southern Italy in the 9th century, the diet shifted to focus more on carbohydrates, especially dried pasta, and other new ingredients. The Arabs introduced a wide range of new fruits and vegetables, such as eggplants, artichokes, spinach, limes, bananas, and lemons, as well as various spices. This marked a significant innovation in Italian food culture, as fresh homemade pasta had only played a marginal role in Roman culinary habits.
The Mediterranean diet, as we know it today, emphasizes plant-based foods, including unprocessed cereals, legumes, vegetables, and fruits. It also includes moderate consumption of fish and dairy products, with a low intake of red meat. Olive oil is the principal source of fat. This diet is not just about food but also encompasses a way of life, including physical activity, social gatherings, relaxation, and moderate wine consumption with meals.
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Popularity in the 1960s
The Mediterranean diet was popularised in the 1960s by American physiologist Ancel Keys and chemist Margaret Keys, who first proposed the diet in 1975. The husband-and-wife team were inspired by the eating habits and traditional food of Crete, much of the rest of Greece, and southern Italy, which they observed in the early 1960s.
In the 1950s, a team of researchers around the world began looking at thousands of middle-aged men (aged 40 to 59) living in seven countries: Finland, Greece, Italy, Japan, the Netherlands, the United States, and the former Yugoslavia. They wanted to see how diet and lifestyle affected their risk of cardiovascular disease, which had become the leading cause of death in the US. This became known as the Seven Countries Study.
The researchers noticed that people who lived in the countries surrounding the Mediterranean Sea were healthier than those in wealthier Western nations. They had lower rates of chronic disease and higher-than-average life expectancy, despite limited access to healthcare. Most of the people living in these regions ate a plant-based diet, which seemed to have a protective effect on heart health and longevity.
In 1960, Ancel Keys launched the Seven Countries Study, which brought the health benefits of the Mediterranean diet to light and attracted the attention of the modern scientific community. The study showed strong associations between dietary saturated fat and both serum cholesterol and CHD mortality among the 16 cohorts. The traditional Mediterranean diet was found to be nutritionally adequate, with a varying total fat content, low in saturated fat, very low in trans fat, rich in fibre, and rich in antioxidant vitamins or flavonoids.
The Mediterranean diet gained international recognition due to Ancel Keys' work and was established as the prototype for current dietary guidelines in the US and other countries. It has since been refined based on the results of multiple scientific studies.
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Health benefits and studies
The Mediterranean diet became popular in the 1960s when researchers compared the diets of people in southern Italy, Greece, northern Europe, and the US. They found that people in Mediterranean countries had a lower risk of heart disease. The diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, inspired by the eating habits and traditional foods of Crete, Greece, and southern Italy.
The Mediterranean diet has been associated with numerous health benefits and has been the subject of various studies over the years. The diet emphasizes plant-based foods, healthy fats, whole grains, vegetables, fruits, legumes, moderate fish and dairy consumption, and a low amount of red meat. Olive oil is the principal source of fat. Here are some of the key health benefits and findings from studies:
Cardiovascular Health: The Mediterranean diet is well-known for its potential benefits in reducing the risk of cardiovascular diseases. Studies have found that it may help lower the risk of heart disease, hypertension, stroke, and overall cardiovascular disease occurrence. A 2013 Cochrane review found limited evidence of these benefits, while later reviews in 2016-2017 concluded that the diet could positively impact cardiovascular risk factors. A 2014 meta-analysis also linked elevated olive oil consumption, a key component of the diet, to a reduced risk of cardiovascular events.
Weight Management: The Mediterranean diet is believed to promote weight loss, particularly in obese individuals. It focuses on healthy eating patterns and encourages the consumption of nutritious foods, which can help maintain a healthy body weight.
Reduced Risk of Chronic Diseases: The diet is associated with a reduction in overall mortality and the risk of chronic diseases. Studies have found that it may lower the risk of overall cancer incidence, neurodegenerative diseases, diabetes, and early death. A 2018 review indicated improved overall health status, including a reduced risk of non-infectious diseases.
Healthy Blood Sugar and Cholesterol Levels: By favoring foods high in fiber and antioxidants, the Mediterranean diet helps maintain healthy blood sugar levels and lower cholesterol levels. It limits refined carbohydrates and sodium, which can impact blood sugar and blood pressure, respectively.
Telomere Length and Aging: Antioxidants in the Mediterranean diet may help combat cell stress and preserve telomere length, which is a predictor of life expectancy and the risk of developing age-related diseases. A study of middle-aged women found that those who followed the Mediterranean diet had longer telomere lengths.
The Mediterranean diet is often recommended by healthcare providers due to its potential health benefits and its ability to promote overall well-being. It is a holistic approach that blends healthy eating patterns with a slower-paced lifestyle, which may contribute to its positive effects on health.
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Comparison to other diets
The Mediterranean diet has been compared to other popular diets like paleo, ketogenic (or keto), Atkins, interval, zone, Whole30, DASH, flexitarian, therapeutic lifestyle changes, and mind diets. The Mediterranean diet consistently ranks highly, including in the U.S. News and World Report's annual ranking of best diets.
The Mediterranean diet is distinct in that it does not set strict rules for what is allowed and what is not. Instead, it encourages the consumption of certain foods, like whole grains and vegetables, while limiting others, such as refined carbohydrates and highly processed foods. It emphasizes plant-based foods, including unprocessed cereals, legumes, vegetables, and fruits, with moderate consumption of fish and dairy, and lower consumption of red meat. Olive oil is the principal source of fat.
The DASH diet, or Dietary Approaches to Stop Hypertension, is another eating plan that aligns with American Heart Association (AHA) recommendations and has been proven to improve health. The DASH diet includes more dairy products and meat, while the Mediterranean diet includes regular use of olive oil. The DASH diet is also similar to the Mediterranean diet in that it focuses on overall eating patterns rather than strict formulas or calculations.
The Mediterranean diet can be compared to vegetarian and vegan diets, as it can be modified to exclude meat and fish, with protein sourced solely from plants like nuts and beans. However, the Mediterranean diet includes more seafood and less dairy than the "Healthy U.S.-Style Eating Pattern" devised in the US's 2015-2020 national guidelines.
The Mediterranean diet has also been compared to low-carbohydrate, low-glycemic index, and high-protein diets, which are all effective in improving markers of risk for cardiovascular disease and diabetes. However, reviews in 2016 and 2017 expressed concerns about the quality of previous systematic reviews examining the impact of the Mediterranean diet on cardiovascular risk factors, calling for further standardized research.
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Lifestyle and culture
The Mediterranean diet is more than just a diet; it is often described as a way of life. It first became popular in the 1950s and 1960s when researchers compared the diets and health of people in the Mediterranean basin with those in northern Europe and the U.S. People in Mediterranean countries were found to have greater longevity and lower rates of cardiovascular and metabolic diseases. The diet was proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, who drew inspiration from the eating habits and traditional food of Crete, Greece, and southern Italy.
The Mediterranean diet is associated with a range of health benefits, including reduced risk of heart disease, weight loss, and lower blood pressure. It is characterised by a high consumption of plant-based foods, such as unprocessed cereals, legumes, vegetables, and fruits, as well as moderate consumption of fish and dairy products, with olive oil as the principal source of fat. The diet is also accompanied by a lifestyle that emphasises physical activity, social gatherings, and relaxation, including the moderate consumption of wine with meals.
The historical development of the Mediterranean diet is a fascinating blend of various cultural influences. Born in the Mediterranean basin, it was initially based on the spontaneous produce of the region, such as olives, grapes, and wheat. The invasions of the Roman Empire between 400 and 800 AD brought an enrichment of the diet with meat, game, and products from wild uncultivated areas. The arrival of the Arabs in southern Italy in the 9th century introduced a focus on carbohydrates, particularly dried pasta, and a wide array of new ingredients and seasonings. The discovery of the Americas further broadened the diet with new meat, vegetables, and ingredients.
The key elements of the Mediterranean diet, including oil, bread, and wine, were spread to northern Europe through the churches and monasteries, becoming deeply ingrained in the daily food habits of the people. The diet has since been refined based on scientific studies, emphasising its health benefits and adaptability to different lifestyles and tastes. Today, the Mediterranean diet is recommended by various health organisations and is recognised as an Intangible Cultural Heritage of Humanity by UNESCO.
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Frequently asked questions
The Mediterranean diet became popular in the 1960s after researchers compared various diets of people living in southern Italy, Greece, northern Europe and the U.S.
The Mediterranean diet is based on the eating patterns of people living in the Mediterranean region. It is low in animal products, especially red meat, and high in olive oil, whole grains, legumes, and fresh fruits and vegetables.
Studies have shown that the Mediterranean diet can support long-term health and reduce the risk of cardiovascular disease, stroke, diabetes, cancer, and Alzheimer's and Parkinson's diseases.
A meal following the Mediterranean diet could include vegetables, fruits, whole grains (bread, pasta, rice), and extra virgin olive oil. It may also include moderate amounts of poultry, eggs, cheese, and other dairy products.
