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by Connie Guttersen, RD PhD, While flavor is definitely what attracts us to this cuisine, it also has the added benefit of being extremely healthy. In fact, Mediterranean food has been shown to reduce the leading causes of death of the US: coronary heart disease and cancer.
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| Protective Properties of Monounsaturated Fats |
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1. Decrease Blood Cholesterol
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2. Decrease Low Density Lipoproteins
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3. Decrease Blood Triglycerides
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4. A source of Antioxidants
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5. Decrease Blood Clotting
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6. Decrease Elevated Blood Pressure
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(click on diagrams for larger view)
In
a recent comparison study, Etherton et al. found that diets
that contained larger amounts of monounsaturated fat sources
(olive oil, peanut oil, peanuts and peanut butter) had much
better cardio-protective effects than the conventional American
Heart Association Step II diet, which is the low fat, high
carbohydrate diet. The monounsaturated diets not only decreased
blood cholesterol levels, but also decreased the bad cholesterol
known as LDL and blood triglycerides. This occurred without
reducing the good cholesterol also known as high-density lipoproteins
(HDL). When the data were compared to establish the total
effect on risk reduction, the different monounsaturated diets
varied in their protective effects. Olive oil had the greatest
risk-reduction of cardiovascular disease and the low fat,
high carbohydrate diet had the least risk-reduction. The explanation
for the differences between the different monounsaturated
sources may be related to natural components, such as antioxidants
and phytochemicals, which are present prior to processing
and refinement.
Taste That's A Shot In The Arm
The American Cancer Society recently published information
reflecting the importance of fruits, vegetables and other
diet components. They concluded that up to 70% of all preventable
cancers and 33% of cancer deaths are attributed to diet. The
best cancer fighting foods are vegetables and fruit because
they contain powerful antioxidants, phytochemicals and fibers.
These are the types of foods found in 
traditional
Mediterranean cuisines, which are characterized by large amounts
of vegetables and fruits in accompaniment with large amounts
of olive oil and nuts.
(click on diagram for larger view)
The incidence of cancer in the Mediterranean countries is
lower than in the Westernized populations, such as the United
States. In particular, there are fewer of the types of cancers
related to dietary factors, such as large bowel, 
breast,
endometrial and prostate. A recent study by Trichopoulou estimates
that up to 25% of the incidence of colorectal cancer, 15%
of breast cancer, and 10% of prostrate, pancreas, and endometrial
cancers could be prevented if highly westernized countries
would change their eating habits to reflect the traditional
Mediterranean Diet.
Monos Can Be Singularly Flavorful
(click on diagram for larger view)
These are important findings for food professionals. Many
chefs have been led to believe that the emphasis on healthy
cooking should be focused solely on reducing the amount of
fat in the dish. The cornerstones of healthy cooking are the
quality of ingredients, nutrient density in the foods, moderation,
variety and balance. The common factor 
among
global healthy cuisines is the large variety of fruits, vegetables,
grains and legumes and the lower consumption of animal proteins.
Monounsaturated fats are also important flavor components
of these ethnic cuisines. Olives, nuts, avocados, and peanuts
are at the cornerstone of flavor and health. If your kitchen
prepares calorie-controlled meals, such as spa cuisine, these
ingredients can be your major flavor components. A little
goes a long way for the flavor of a lean dish. The flavor
dynamics of these ethnic cuisines are a result of high quality
ingredients and the basic techniques of developing flavor
in the
cooking process. In the Mediterranean cuisine, this flavor
development occurs in the initial steps of cooking. Many of
the Mediterranean cuisines feature olive oil as a foundation
for flavor. Sauces are another method of complimenting healthy
dishes. And the various sauces of the Mediterranean often
feature healthier fats, like olives and nuts. These flavorful
sauces can be used to complement many dishes such as seafood,
pasta, grains, and legumes. 
For
a recipe tour of Mediterranean cuisine, why not try our Moroccan
Roast Chicken Breast, Mediterranean
Chickpea Soup or a Warm
White Bean Salad?
Want to see what nutritionists and consumers are learning?
