Milly Gaines
The Mediterranean diet is a concept first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys. The diet took inspiration from the eating habits and traditional food of Crete, much of the rest of Greece, and southern Italy as observed in the early 1960s. It is distinct from Mediterranean cuisine, which covers the diverse culinary traditions of various Mediterranean countries. The diet is associated with a reduction in all-cause mortality and a lower risk of heart disease, early death, and cancer. It emphasizes plant-based foods, particularly unprocessed cereals, legumes, vegetables, and fruits; moderate consumption of fish and dairy products; and a low amount of red meat. Olive oil is the principal source of fat. The Mediterranean diet is considered one of the healthiest ways to eat and was voted the best diet of 2020 by a panel of health and nutrition professionals.
| Characteristics | Values |
|---|---|
| Creator | American biologist Ancel Keys and chemist Margaret Keys |
| Year of creation | 1975 |
| Inspiration | Eating habits and traditional food of Crete, Greece, and southern Italy |
| Food groups | Plant-based foods, legumes, vegetables, fruits, cereals, whole grains, nuts, seeds, legumes |
| Food groups | Moderate consumption of fish, dairy products, meat, and alcohol (red wine) |
| Food groups | Olive oil as the principal source of fat |
| Benefits | Reduced risk of heart disease, cancer, diabetes, neurodegenerative diseases, and early death |
| Other | Recognized as an "Intangible Cultural Heritage of Humanity" by UNESCO in 2010 |
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What You'll Learn
The diet's ancient origins
The Mediterranean diet has its roots in the ancient past, with origins that stretch back several millennia. The diet originates in the Mediterranean Basin, which historians have called "the cradle of society", as it was the site of several ancient civilisations. These include the Sumerian, Assyrian, Babylonian, and Persian civilisations in the Tigris and Euphrates regions, and the ancient and advanced civilisation in the Nile Valley.
The Mediterranean diet draws on the traditional eating habits of the Middle Ages, which were influenced by the ancient Roman tradition, itself modelled on the Greek diet. The key elements of bread, wine, and oil were central to the new faith, and were supplemented by sheep cheese, vegetables, and a preference for fish and seafood. The diet was also characterised by low meat consumption.
The Roman diet clashed with the eating habits of the Germanic peoples, who were mainly nomads living in close harmony with the forest. However, the two cultures partially integrated, and the resulting new food culture was further influenced by the unique food culture of the Arab world, which had developed on the southern shores of the Mediterranean.
In the mid-20th century, the first detailed research on the Mediterranean diet was conducted. In 1948, American social scientist Leland Allbaugh, on behalf of the Rockefeller Foundation, conducted a seven-month study on the Greek island of Crete, then considered an underdeveloped area. The study found that, despite widespread malnutrition and low incomes, the island had surprisingly good local nutrition and extremely low rates of chronic diseases common in Western societies. Allbaugh noted the liberal use of olive oil, whole grains, fruits, fish, and vegetables by the island's residents.
In 1975, American biologist Ancel Keys and chemist Margaret Keys first proposed the concept of the Mediterranean diet, inspired by the eating habits and traditional food of Crete, much of the rest of Greece, and southern Italy as observed in the early 1960s. The Keys moved to the Mediterranean and wrote the cookbook, 'How to Eat Well and Stay Well, The Mediterranean Way', adopting and practicing the Mediterranean way of life.
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Ancel and Margaret Keys' research
The Mediterranean diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys. The couple conducted research on the Mediterranean diet in the early 1960s, living in Pioppi on the Cilento Coast in southern Italy, a region long known for its high percentage of centenarians.
Olive oil is a key component of the Mediterranean diet, used as the principal source of fat. The Keys found that the people of Crete were liberal in their use of olive oil, which has since been studied as a potential health factor for reducing the risk of chronic diseases and all-cause mortality. In addition to olive oil, the Cretan diet also included whole grains, fruits, fish, and vegetables, with very small portions of meat.
The Keys' research supported the theory that lifestyle and diet are directly related to overall health and the risk of coronary artery disease. They found that populations from countries where olive trees grow naturally and who followed a Mediterranean-based diet exhibited longevity and a low incidence of coronary heart disease, cancer, and other non-communicable diseases.
Convinced of the health benefits of the Mediterranean diet, Ancel and Margaret Keys adopted and practised the Mediterranean way of life. They wrote the cookbook, 'How to Eat Well and Stay Well, The Mediterranean Way', to share their knowledge and promote the health benefits of the Mediterranean diet.
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Health benefits and recognition
The Mediterranean diet has been recognised as a healthy way of eating for several millennia, but it was not until the mid-20th century that detailed research on the diet was conducted. In 1948, American social scientist Leland Allbaugh conducted a seven-month study on the Greek island of Crete, which at the time was considered an underdeveloped area. Allbaugh's research showed that while the island had the lowest incomes in Greece and widespread malnutrition, the people of Crete had surprisingly good nutrition and extremely low rates of chronic western diseases.
The Mediterranean diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, who wrote the cookbook, 'How to Eat Well and Stay Well, The Mediterranean Way'. The diet took inspiration from the eating habits and traditional food of Crete, much of the rest of Greece, and southern Italy, as observed in the early 1960s. The diet emphasises plant-based foods, particularly unprocessed cereals, legumes, vegetables, and fruits; moderate consumption of fish and dairy products (mostly cheese and yoghurt); and a low amount of red meat. Olive oil is the principal source of fat and has been studied as a potential health factor for reducing all-cause mortality and the risk of chronic diseases.
The Mediterranean diet has been recognised by UNESCO as an Intangible Cultural Heritage of Humanity. It is one of three healthy diets recommended in the 2015–2020 Dietary Guidelines for Americans, along with the DASH diet and vegetarian diet.
The Mediterranean diet has been associated with a wide range of health benefits, including:
- Reduced risk of heart disease and early death
- Weight loss in obese people
- Lower blood pressure, cholesterol levels and blood glucose levels
- Better sleep quality
- Reduced risk of overall cancer incidence
- Improved mental health and quality of life
- Reduced risk of type 2 diabetes
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Traditional Mediterranean food
The Mediterranean diet is inspired by the eating habits and traditional foods of Crete, Greece, and southern Italy. It is associated with a reduction in mortality and the risk of cardiovascular diseases, overall cancer incidence, neurodegenerative diseases, diabetes, and early death. The Mediterranean diet is not just a healthy way of eating, but it is also ecologically sustainable.
The Cretan version of the Mediterranean diet, also known as the 'poor man's diet', consists of simple dishes with lots of fresh vegetables, olive oil, and fresh fruit for dessert. Meat or fish is included in very small portions.
Some traditional Mediterranean dishes include Greek salad, moussaka, shish kebabs, stuffed grape leaves, and tabouli. Eggplant Parmesan is another popular dish, which can be made gluten-free by omitting the breadcrumbs. Gozleme is a popular street food, often enjoyed with a glass of Turkish tea or ayran, a traditional yoghurt drink. Koshari, the national dish of Egypt, is a vegan dish that is also common in Mediterranean cuisine.
The Mediterranean lifestyle is about more than just diet; it is about taking the time to enjoy the moment and nourishing the body and mind. Meals are meant to be savoured.
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The diet's evolution and future
The Mediterranean diet (MedDiet) has a long history, dating back to the eating habits of the Middle Ages, with key elements of bread, wine, and oil derived from ancient Roman traditions modelled on Greek customs. The Mediterranean diet, as we know it today, was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys, inspired by the traditional food and eating habits of Crete, Greece, and southern Italy in the early 1960s.
The diet emphasizes plant-based foods, including unprocessed cereals, legumes, vegetables, and fruits, with olive oil as the primary source of fat. It also includes moderate consumption of fish and dairy and limited red meat. Over time, the Mediterranean diet has been refined based on scientific studies, and it is now recognized as a healthy dietary pattern that may reduce the risk of cardiovascular diseases, lower the risk of heart disease, and support healthy blood sugar levels and cholesterol.
The diet's evolution continues with ongoing research and studies. For example, in 2014, a meta-analysis concluded that elevated olive oil consumption within the Mediterranean diet reduced the risk of all-cause mortality, cardiovascular events, and stroke. A 2016 review found that the Mediterranean diet resulted in similar weight loss compared to other diets, and a 2017 review provided evidence of reduced risk of cardiovascular diseases, overall cancer incidence, neurodegenerative diseases, diabetes, and early death.
Looking forward, there is a need for further standardized research, as highlighted by reviews in 2016 and 2017, which concluded that while the Mediterranean diet may improve cardiovascular risk factors, the evidence for preventing cardiovascular disease was limited and highly variable. Additionally, the US 2015–2020 national guidelines devised a "Healthy Mediterranean-Style Eating Pattern," which was designed to mirror the Mediterranean diet patterns and their positive health outcomes. This pattern includes more fruits and seafood and less dairy.
In conclusion, the Mediterranean diet has evolved from ancient traditions to a modern, scientifically backed approach to healthy eating. Its future prospects include further research to standardize and consolidate the growing evidence of its health benefits, as well as continued refinement of dietary guidelines to optimize health outcomes.
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Frequently asked questions
The Mediterranean diet was first proposed in 1975 by American biologist Ancel Keys and chemist Margaret Keys. The diet was inspired by the eating habits and traditional food of Crete, Greece, and southern Italy as observed in the early 1960s.
The Mediterranean diet emphasizes plant-based foods, including unprocessed cereals, legumes, vegetables, fruits, and nuts. It also includes moderate consumption of fish, seafood, and dairy products, with a low amount of red meat. Olive oil is the principal source of fat.
The Mediterranean diet is known for its health benefits and has been associated with reduced risk of cardiovascular diseases, cancer, diabetes, neurodegenerative diseases, and early death. It is also linked to improved weight loss in obese individuals and overall health status.
