Pro Or Con " Mediterranean diet " By Health Experts: Update Feb. 01 - 2010 Pro's Or Con's " The Mediterranean Diet

Mediterranean diet is a type of diet inspired by the traditional dietary patterns of Southern Italy and Greece . The most famous one was presented by Dr. Walter Willett of Harvard University's School of Public Health in the mid-1990s. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s. The diet contains little low in saturated fat and high in monounsaturated fat and dietary fiber.

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A. Mediterranean Diet Beats Diabetes Drugs

By Terry Schierer

Diabetics typically have to take large amounts of medication, however recent studies done in Naples, Italy have proven that adhering to a Mediterranean diet beats diabetes drugs! The Mediterranean diet is full of fresh fruits and vegetables, lean proteins (poultry, nuts, and lots of fish), whole grains, and healthy fats, like olive oil. Sweets and foods high in fat are avoided as much as possible. The caloric intake for this diet is generally between 1,500 and 1,800 per day. Only about half of these calories are attributed to carbohydrates.

Extraordinary results were noticed when the diabetics combined the diet with regular exercise. After several years over half of the group was able to manage their diabetes without any drugs whatsoever. Major weight loss as well as lower cholesterol levels were noted also. Their blood glucose level was now under control and they were at much lower risk for heart disease.

The other group of overweight volunteers were ask to follow your typical low-fat diet for the same amount of time approximately 4 years. While they also noticed some positive results, they were not quite as remarkable. Only about 30% were able to manage their diabetes without the aid of medication. This group didn't lose nearly as much weight as the group on the Mediterranean diet. Their cholesterol and triglyceride levels only saw minor improvement.

The extraordinary thing is that these two diets were not vastly different. Both are full of fruits and vegetables and low in fat. Yet the results were so radically different! So, the question is, why? Some feel that it could be the drastic cutting of carbs, while others think that maybe incorporating olive oil into their diet helped the body improve their insulin levels. Olive oil is a great replacement for butter or margarine because it decreases your intake of saturated fats. This in turn lowers your blood glucose levels, cholesterol and triglyceride (HDL). Also included in the Mediterranean diet is that super ingredient garlic. It is a powerful antioxidant.

The Mediterranean diet even allows for red wine (another powerful antioxidant) in moderation. Carbs don't need to be eliminated as bread made from whole grains are part of this diet. You main source of protein should be fish and poultry with red meat limited to once a week. Desserts don't have to be cut out completely, just use moderation.

While the reasons behind its effectiveness may still be up in the air, the bottom line is that the results speak for themselves. You simply can't argue with success. Never has being healthy tasted so good! Diabetic drugs lose to the Mediterranean diet each and every time!

For more information on the Mediterranean diet and which one is the best follow this link to the authors web site: http://healthfood-guide.com/MediterraneanDietBeatsDiabetesDrugs.aspx now!

B. Greek Mediterranean Diet Made Simple

By Tom A McDonald

Why choose the Greek Mediterranean Diet?

There are numerous reasons to start getting healthy using this time tested diet. Among the most important is to maintain overall health. The Mediterranean diet helps to reduce the risk of dementia. It has been reported that incidences of Prostate cancer, Type 2 Diabetes, heart disease, blood pressure and stroke are reduced as a result of this diet plan. Increasing ones intake of good olive oil, a key component to this diet, aids in increasing good cholesterol (HDL), while decreasing bad cholesterol (LDL).

What good is a diet if you can not stick to it? That is another reason to incorporate The Mediterranean Diet into your lifestyle. It tastes great. There are numerous fruits and vegetables, great tasting olive oil, eggs, cheese, dairy in moderation, fish and shellfish, wine in moderation(per doctors' orders of course), poultry a couple times a week, and a hearty serving of red meat once or twice a month.

So what is a typical day like using the Greek Mediterranean Diet? For breakfast, coffee or tea accompanied by some fresh fruit as well as a few servings of eggs a couple times a week. Personally, I would skip the bread or toast. A slice of Greek cheese on the side goes very well. Snack anyone? Yes, you can snack in between meals on this diet. Melons, apples or whatever fruit you prefer.

Lunch and dinner serving and food groups are as appetizing as breakfast. There a few hard and fast rules that you need to abide by in order to be successful with this diet. The important thing to remember is to separate your starches from your meat. For example meat with vegetables=good, starch with vegetables=good, starch with protein (meat)=not so good. There are a variety of satiating salads to try. Remember, you can use good olive oil in your dressing so the sky is the limit. Add some fresh sliced tomatoes, a little feta cheese, and voila, a delicious Greek salad is ready for dinner and plenty of leftovers for lunch the next day.

If you are interested in finding out more about the many benefits of this diet please visit my blog just click here.

P.S. Depending on weight, try to stay below 1600 calories a day

Good dieting,

Tom McDonald

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