In 2010, UNESCO (United Nations Educational, Scientific and Cultural Organization) declared the Mediterranean diet intangible cultural heritage of humanity.
What lies behind this recognition? What are the recognized benefits of this dietary regimen? And why does olive oil play such an important role?
The main benefits of the Mediterranean diet are primarily linked to the great antioxidant power of the foods on which it is based, first and foremost fruits and vegetables (of which 5 servings per day are recommended) and on the use of extra virgin olive oil as the only permitted fat.
It is also a diet that reduces inflammation, protects against certain types of cancer, is beneficial for the heart, reduces the risk of diabetes and metabolic syndrome, and prevents senile dementia and Alzheimer’s.
Including olive oil in your daily diet brings numerous advantages, although excessive use is strongly discouraged especially for those who need to follow a low-calorie, low-fat diet.
For those who need to keep cholesterol under control, olive oil consumption is recommended within certain limits, but the benefits also include reducing the risks of developing certain conditions such as arteriosclerosis and Alzheimer’s disease.
The things to know are:
Let us now analyze each of these in detail.
The food pyramid is a graphic designed to encourage the population to follow dietary recommendations. At the bottom are foods or behaviors to adopt more frequently and in greater quantities, at the top those to adopt only a few times.
The pyramid shape graphically represents the proportions of daily consumption of different foods, divided into groups, based on their nutritional characteristics. Foods that should be consumed in greater quantities are represented at the base and, as you move up, you find foods whose consumption should be moderated. The cardinal principle of the pyramid is variety in choosing foods from the same group and the ability to combine different foods according to needs and especially in relation to individual caloric requirements.
Each group contains foods that are essentially equivalent nutritionally, in the sense that they provide approximately the same type of nutrients and are therefore considered “interchangeable.” In nature there is no “complete” food, that is, one that contains all the nutrients the body needs, so it is necessary to vary the choice of foods as much as possible, appropriately combining foods from different groups. A very varied diet not only avoids the risk of nutritional or metabolic imbalances but also satisfies taste and promotes well-being.
In general, the Mediterranean diet is the only dietary regimen capable of ensuring nutritional balance and optimal health.
The Pyramid represents a macro-structure capable of adapting to the current needs of the population while respecting all local variants of the Mediterranean Diet.
The Mediterranean diet is an expression of the entire historical and cultural system of the Mediterranean. It is a millennia-old food tradition passed down from generation to generation, promoting not only the quality of foods and their territorial characterization, but also dialogue among peoples.
Today, nutrition is a fundamental aspect in the life of every individual.
In the medical field, dietary guidelines now constitute an integral part of the prevention and treatment of numerous conditions.
The success of the Mediterranean Diet derives from its ability to successfully combine culture, traditions, taste, and territorial characteristics of foods with an active lifestyle, capable of providing well-being and health.
Although the Mediterranean diet has long represented a complete dietary regimen, it has often been subject to revisions based on a new model that takes into account changed eating habits and the most recent discoveries in the field of nutrition.
Among the points questioned and revised is the role of fats. This is because, as has long been known, not all fats have the same nutritional value: in the old pyramid all fats were placed toward the apex.
Instead, only saturated fats (mostly of animal origin, such as butter) should maintain this position, while fats of plant origin should be placed toward the base of the pyramid, with daily consumption recommended.
The Mediterranean diet, unlike other dietary regimens, encourages greater use of polyunsaturated fats or “good” fats (extra virgin olive oil, fish, oily nuts with shells, such as walnuts, almonds, pine nuts) at the expense of saturated fats of animal origin.
Fats of animal origin are rich in saturated fatty acids and their use represents a risk factor for the onset of obesity, cardiovascular diseases, and cancer.
Olive oil, on the other hand, is the key element of the Mediterranean Diet and its use represents a preventive factor against cardiovascular diseases.
The polyphenols present in olive oil, especially those in new oil, are powerful antioxidant factors with anti-inflammatory and anti-thrombotic properties, and its monounsaturated fatty acids are protective for the heart and vascular system.
The pyramid highlights the importance of a healthy lifestyle and respect for one’s traditional culture.
Three fundamental points:
A must of the Mediterranean diet, which is perhaps one of its distinctive elements, is the so-called single-dish meal, that is, avoiding the division of foods among first course, second course, and side dish but combining all ingredients in the preparation of a single nutritionally valid dish. An example of a single-dish meal? Pasta and beans, tagliatelle with meat sauce, beef stew with potatoes, minestrone with grated cheese and, last but not least, pizza.
Ultimately, we can state that following the Mediterranean diet has a long series of beneficial effects that we can summarize as:
Technician and expert in extra virgin olive oils, registered in the National Register, Campania section. Master oil miller with diploma, obtained from International Extravirgin Agency.
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