Can I finally say that my dear Mediterranean diet saves lives?
Well, according to a recently published study with over 380,000 participants between the ages of 50 and 71 years old during 10 years of observation, yes I can!
This is the largest study to evaluate adherence to the Mediterranean diet and mortality in an American population. The researchers created an “alternative” Mediterranean diet score to better reflect usual American food habits. One point was given for each of the following foods consumed at or above the sex-specific median amount to be considered healthy — vegetables (excluding potatoes), fruits, nuts, legumes, grains, fish, and monounsaturated-fat/saturated-fat ratio. Another point was given for foods that were consumed less than the median amount to be considered unhealthy (e.g. red and processed meat). In addition, one point was given for alcohol intake within a specified range (5-25 g/day).
Although the alternative Mediterranean diet score being used did not exactly match the traditional Mediterranean diet, it included the key features of this eating plan. The study revealed that following this diet may have a substantial beneficial impact on mortality in the United States. In addition, the researchers found that the diet appears to be particularly beneficial among smokers since adhering to the Mediterranean diet cuts smokers' death risk by up to 45%.
The good news is that the traditional and alternative Mediterranean diets were similar in reducing the risk for mortality. So the message here is...avoid processed foods, eat whole grains, enjoy colorful fruits and vegetables, choose fish (rather than meat or poultry), and use olive oil and nuts for fat. Enjoy it all with a nice glass of red wine and you may be able to enjoy life for that much longer.
- Josee Labels: Health, healthy eating, Josee
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