Imagine a seaside dinner of fresh fish nestled on a bed of colorful grilled vegetables drizzled with extra-virgin olive oil, and for those who imbibe, a glass of vino by the seashore? That’s the essence of the Mediterranean diet. While our travel there might be limited right now, we can still enjoy this style of eating, which is seriously delicious and relatively affordable (especially if you consider the cost-savings of disease-prevention).
The Mediterranean Diet consists of nutrient dense plant-based foods, including cold-pressed extra-virgin olive oil (EVOO), brightly colored vegetables and fruits, whole grains** and legumes, nuts and seeds, with moderate consumption of fish, lean meat, dairy, and red wine, and limits the consumption of red meat and refined and processed foods and sugar.
Interestingly, the Mediterranean diet is almost the exact opposite of the Standard American Diet (SAD), which is high in refined and processed grains, factory farmed meat, artificial fats and sugary drinks. The SAD diet fosters a state of chronic, metabolic inflammation that contributes to the development of the “co-morbidities” (or underlying conditions like obesity, heart disease, diabetes, and metabolic syndrome) that are associated with the most severe complications of COVID-19. Is it any wonder America has been hit so hard by metabolic syndrome and this pandemic?
Clearly, a whole food, minimally processed diet, plant-based diet supplies us with the nutrients that support proper immune function, reduce infection and optimize health.
Brightly colored veggies and fruit are central to this diet. With fall upon us, be sure to enjoy something orange, like butternut squash or yams. I love their vivid orange hue - a sure sign they’re rich in beta-carotene, lutein, and zeaxanthin. These members of the “carotenoid” family of vitamins and phytonutrients support our immune function. And their fat-soluble vitamins are best absorbed when eaten with oil, so a healthy dose of EVOO (extra-virgin olive oil) is an integral part of my Roasted Butternut Squash, Yam and Red Pepper Soup recipe here.
This plant-based diet is rich in colorful plant pigments called phytonutrients, which act as a set of chemical keys that unlock our body’s healing potential. Each plant has its own unique blend of phytochemicals, providing its unique flavor. These compounds are formed as part of the plant’s immune system, to protect itself from environmental stressors, like pests, scorching sun, or drought.
Because we’ve co-evolved eating these plants, our cells have developed receptors that these compounds lock into, so they can exert their positive influence on our metabolism. They work to reduce inflammation, improve immune function, support key cell functions, and optimize gene expression.
Another added benefit of the Mediterranean diet is the intake of essential fatty acids. present in fish, seeds and nuts, avocado and olive oil. Intake of the omega-3 fats from fish is associated with lower levels of the pro-inflammatory cytokines like C-Reactive Protein, TNF-alpha and IL-6. Plus, extra-virgin olive oil has multiple health benefits, including lower risks of heart disease and breast cancer. Note that pure extra-virgin olive oil is high in polyphenols, the phytonutrients that give EVOO its sometimes “pungent” aftertaste.
New research from the British Medical Journal suggests that eating a Mediterranean diet for one year promotes a shift in gut bacteria to those linked to healthy aging in older people.
Plus, the Mediterranean diet has been studied extensively for its ability to reduce inflammation, improve immune function, lower blood sugar, blood pressure and lipids, while it promotes weight loss and reduces the risk of the chronic diseases associated with metabolic syndrome.
Remember that the traditional Mediterranean lifestyle works with the diet to support longevity! This includes hillside living with a lot of natural movement, having lower work stress and moderate levels of wine, enjoyed within a close social network. How about we bring a little of that Mediterranean spirit to the US, especially during this stressful cycle in our nation!
** Note: Given the prevalence of systemic health problems associated with the intake of gluten and gliadin found in modern wheat, I recommend a “Modified Mediterranean diet”. This modified diet exchanges wheat for other gluten-free grains such as organic rice, oats, quinoa, polenta (corn), teff and amaranth. Note that farro (it’s a lot like barley) and spelt, though delicious, are species of wheat and do contain small amounts of gluten and gliadin, so would not be suitable for a person with gluten sensitivity. But remember that these older species of European wheat are not dowsed with Round-Up, nor have they been hybridized to contain the high levels of gluten present in American wheat.
