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The Health Benefits of the Mediterranean Diet
In most Western societies the average weight of the
population has been slowly increasing over the years.
Compared to twenty years ago, the average American today is
five pounds heavier, even though the average amount of food
intake has decreased. Since the quantity of food has
decreased, the cause in increased body weight must therefore
be mostly due to insufficient exercise participation.
Although not as significant as inactivity, wrong food
choices may also be a contributor to the problem. There is a
growing problem of obesity incidence in North America,
Europe and other developed countries. Obesity has been
linked to many life-threatening diseases such as diabetes,
cardiovascular disease and cancer.
The only solution to this wide spread problem is a
reduction in body weight. However, that's easier said than
done. Most people that have tried dieting have found out
that diets aren't very effective over the long run. The best
way to achieve permanent weight loss is through improvement
in lifestyle. A lifestyle that includes proper nutrition and
sufficient exercise participation is most effective.
Because of the fear of saturated fat and its association
to heart disease and cancer, over the years, food trends
have moved away from red meats, butter, and whole fats.
People have been watching what they have been eating. One
problem is, however, that although they have decreased their
intake of saturated fat, they have also increased
polyunsaturated and hydrogenated fat intakes. That is, food
trends have moved towards products that contain these fats;
some of these include margarine, creamy salad dressings and
sauces, etc. Unfortunately, these fats are also high in
calorie content, and have been linked to several diseases as
well.
At this point, you may be wondering if there is anything
at all safe to eat in this world. The answer is: it's not so
much what you eat per se; it's the quantity that is
important. That's not to say that quality is not, but
calories still do count. There is an ancient Greek proverb
that says "pan metron ariston". It means the key to good
health is, doing everything in moderation.
Maybe this is why certain Mediterranean regions have
low death rates from heart disease and cancer. In fact,
scientists have discovered that the Greek island of Crete
has the lowest such rates. Olive oil is widely used in these
regions and has been proven to battle against cancer and
disease of the heart. Scientists, however, have recently
stumbled on an even more important finding. Additional
research has shown that the diet of Cretans contains a
certain wild plant that was also proven to be a powerful
antioxidant. It is called purslane.
Purslane contains a strong antioxidant called n-3
fatty acid, which has been shown in countless studies, to
fight against heart disease, cancer, and other diseases.
Furthermore, it was determined that their diet contained
many other foods that are rich in n-3 fatty acids. These
include fish, walnuts, figs, unrefined carbohydrates, as
well as wild greens. And this explains why other regions in
the area, that have a high olive oil intake, but lower n-3s
in their diets, don't share the same low death incidences
from the above diseases.
Scientists have noted that the diet of Crete is
fairly high in fat, but has a low n-6 to n-3 ratio, and this
is what makes the difference. Most of their cooking is done
with olive oil. Cooking oils, other than olive oil (and
canola) and their bi-products contain polyunsaturated oils
that are high in n-6 fatty acid and are used in little if
any amount. In comparison, the American diet has a much
higher n-6 to n-3 ratio. Furthermore, compared to Americans,
Cretans eat ten times more fish, much less red meat and use
cheese at the expense of milk. While the Greek lifestyle is
less stressful, it commands a significant amount of physical
activity. Most neighborhoods in Greece are complimented with
a "square". As a result, people go to the square mostly on
foot to do their shopping or to socialize. For this reason,
the town squares haven't been designed to accommodate
automobile parking. Walking and cycling are the most
practical means of transportation within these communities.
It is not difficult to see then, why Cretans are
healthier and slimmer than North Americans, for instance.
They have a lower n-6 to n-3 ratio in their diet and a
higher level of physical activity. By the way, here's
another interesting fact: Greece has one of the highest
cigarette smoking ratios per capita in the world. Go figure.
John Tiniakos is the author of the Nulife-
Weight Loss program - where he reveals vital
information on what causes weight gain and weight loss.
Backed by a mountain of scientific evidence,
this system models other cultures whose people
are healthier and slimmer. For more info visit
http://www.nulife-weightloss.com.
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