The Mediterranean diet is based on traditional foods eaten in the Mediterranean region in the year 1960. Researchers have found that people in this region were exceptionally healthy when compared to Americans. The diet has been linked to weight loss, prevention of heart attacks, strokes, type 2 diabetes and premature death. (1)
Mediterranean diet results in weight loss, prevents heart attacks, strokes, type 2 diabetes and premature death!
The Mediterranean diet is rich in vegetables, fruit, whole grains, olive oil, and is low in dairy and red meat. A recent study has also determined that the Mediterranean diet may be best for breast cancer prevention. (2)
The study randomly assigned 4,152 women to three eating plans, the Mediterranean diet supplemented with extra-virgin olive oil, the Mediterranean diet supplemented with nuts and the control group who was asked to reduce dietary fat in their standard diet. (2)
The researchers followed patients for an average of 4.8 years and controlled for variables such as age, smoking, B.M.I., family history of cancer and physical activity. (2)
Study found that Mediterranean diet with extra virgin olive oil found to lower risk for breast cancer by 68 percent!
The study found that those who ate the Mediterranean diet supplemented with extra-virgin olive oil had 68 percent lower risk for breast cancer.(2)
Numerous other studies have examined the effect of the Mediterranean diet on breast cancer. A 2014 study also found that the Mediterranean diet was linked to lower risk of breast cancer. A European study that involved 335,062 women found that Mediterranean diet that excluded alcohol has associated with a modest reduction in breast cancer in postmenopausal women. An Italian study found that the Mediterranean diet with high vegetable intake was associated with 35 percent lower risk of breast cancer. (3)
If you are interested in adding more foods from the Mediterranean diet into your routine, consider the following rules.
- Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood, and extra virgin olive oil.
- Eat in Moderation: Poultry, eggs, cheese, and yogurt.
- Eat Rarely: Red meat
- Don’t Eat: Sugar- sweetened beverages, added sugars, processed meat, refined grains, refined oils, and high processed foods. (1)
Sources Included:
(1) http://authoritynutrition.com/mediterranean-diet-meal-plan/
(3) http://foodforbreastcancer.com/articles/is-the-mediterranean-diet-the-best-breast-cancer-diet%3F
