{"id":8215,"date":"2019-11-14T14:00:52","date_gmt":"2019-11-14T13:00:52","guid":{"rendered":"https:\/\/contedoro.com\/olive-oil-the-cornerstone-ingredient-of-the-mediterranean-diet\/"},"modified":"2025-06-10T20:28:20","modified_gmt":"2025-06-10T18:28:20","slug":"olive-oil-the-cornerstone-ingredient-of-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/contedoro.com\/en\/olive-oil-the-cornerstone-ingredient-of-the-mediterranean-diet\/","title":{"rendered":"Olive oil: the cornerstone ingredient of the Mediterranean diet"},"content":{"rendered":"\n

In 2010, UNESCO (United Nations Organization for\nEducation, Science and Culture) declared the Mediterranean diet\nintangible heritage of humanity.<\/strong> <\/p>\n\n

What is behind this recognition? What are the\nrecognized benefits of this dietary regimen? and why does olive oil\nplay such an important role? <\/p>\n\n

The main benefits of the Mediterranean diet are<\/em> related\nmainly to the great<\/em> antioxidant power<\/strong> <\/em>of the\nfoods on which it is based, first and foremost fruits and vegetables (of which\nrecommend 5 servings per day) and on the use of extra virgin olive oil\nas the only fat allowed. <\/em> <\/p>\n\n

It is also a diet that lowers inflammation,\nprotects against certain types of cancer, is beneficial for the heart<\/strong>, wards off\nrisk of diabetes and metabolic syndrome, and prevents senile dementia and Alzheimer’s disease.<\/em><\/p>\n\n

Incorporating olive oil into the daily diet brings\nnumerous benefits, although inordinate use is totally inadvisable\nespecially for those who must follow a diet low in calories and fat.<\/p>\n\n

For those who need to keep cholesterol under control, however,\nconsumption of olive oil is indicated within certain limits, but the benefits\nalso involve reducing the risks of developing certain diseases such as\natherosclerosis and Alzheimer’s disease.<\/p>\n\n

<\/div>\n\n
\"OLIVE-OIL-THE-CARDINAL-INGREDIENT-OF-THE-MEDITERRANEAN-DIET1\"<\/figure><\/div>\n\n

Let’s learn more about the Mediterranean diet<\/h2>\n\n

Things to know are:<\/p>\n\n

  1. Mediterranean diet (food pyramid)<\/li>
  2. Fats allowed in the Mediterranean diet<\/li>
  3. Prevention at the table<\/li>
  4. Mediterranean diet and single dish: the benefits<\/li><\/ol>\n\n

    Let’s go\nnow to analyze each of them in detail. <\/p>\n\n

    Mediterranean diet\n(food pyramid)<\/strong><\/h3>\n\n

    The food pyramid is a chart designed to invite\nthe population to follow dietary advice. At the bottom are the foods or behaviors\nto be implemented more frequently and in larger quantities; at the top are those to be adopted\nonly a few times. <\/p>\n\n

    The pyramid shape graphically represents the proportions\nof daily consumption of different foods, divided into groups, based on\ntheir nutritional characteristics. <\/strong>The foods that should\nbe consumed in greater quantities are represented at the base, and as you go up,\nyou will find the foods whose consumption should be moderated. A cardinal principle of the\npyramid is variety <\/strong>in the choice of foods in the same group and\nthe possibility of combining different foods according to need and\nespecially in relation to individual caloric needs. <\/p>\n\n

    Each group contains foods that are essentially\nnutritionally equivalent, meaning that they provide roughly\nthe same type of nutrients so they are considered \u201cinterchangeable.\u201d In\nnature there is no such thing as a \u201ccomplete\u201d food, i.e., one that contains all the nutrients\nthe body needs, so it is necessary to vary\nthe choice of foods as much as possible by appropriately combining foods from different\ngroups. A very varied diet not only avoids the risk of imbalances\nnutritional or metabolic, but also satisfies taste and promotes the state of\nwell-being. <\/p>\n\n

    In general, the Mediterranean diet is the only\ndietary regimen that can ensure nutritional balance and optimal\nhealth.<\/strong><\/p>\n\n

    The Pyramid represents a macro-structure capable of\nadapting to the current needs of the population while respecting all\nlocal variations of the Mediterranean Diet.<\/p>\n\n

    The Mediterranean diet is an expression of the entire historical and cultural\nsystem of the Mediterranean. It is a millenary\nfood tradition that has been handed down from generation to generation, promoting not only the quality\nof foods and their territorial characterization, but also the dialogue\nbetween peoples. <\/p>\n\n

    Today, nutrition is a fundamental aspect in the life\nof every individual.<\/p>\n\n

    In the medical field, dietary claims constitute\nnow an integral part in the prevention and treatment of many diseases.<\/p>\n\n

    The success of the Mediterranean Diet derives from its\nability to succeed in combining culture, traditions, taste and territoriality\nof foods with an active lifestyle model that can provide well-being and\nhealth.<\/strong><\/p>\n\n

    Fats allowed in the Mediterranean diet<\/h3>\n\n

    Although the Mediterranean diet has long represented a\ncomplete dietary regimen, it has often undergone revisions in function\nof a new model that takes into account changing eating habits and\nmore recent discoveries in the field of nutrition.<\/p>\n\n

    Among the points questioned and reviewed is the role of\nfats. This is because, as has long been known, not all fats have the same\nnutritional values: in the old pyramid all fats were placed\ntoward the apex. <\/p>\n\n

    Instead, only saturated fats (mostly of\nanimal origin, such as butter), should maintain this position, while fats\nof vegetable origin should be placed toward the base of the pyramid, providing\nfor their daily consumption.<\/p>\n\n

    The Mediterranean diet, unlike other regimens\nnutritionally, encourages greater use of polyunsaturated fats\nor \u201cgood\u201d fats (extra-virgin olive oil, fish, dried\nnuts with shells, such as walnuts, almonds, pine nuts) at the expense of saturated fats\nof animal origin.<\/p>\n\n

    Animal fats are high in saturated fatty acids\nand their use is a risk factor for the onset of\nobesity, cardiovascular disease and cancer.<\/p>\n\n

    Olive oil, on the other hand, is the key element of the Mediterranean Diet\nand its use is a factor in the prevention of\ncardiovascular diseases.<\/p>\n\n

    The polyphenols in olive oil, especially those in thenew oil<\/strong><\/a>, are powerful antioxidant factors with anti-inflammatory and anti-thrombotic properties, and its monounsaturated fatty acids are protective of the heart and vascular system.<\/p>\n\n

    Prevention at the table<\/h3>\n\n

    The pyramid highlights the importance of a healthy lifestyle\nand respect for one’s traditional culture.<\/p>\n\n

    Three key points:<\/p>\n\n