Top 5 Mediterranean diet benefits backed up by research
[Total: 0 Average: 0]
There are many Mediterranean diet benefits. Below, we list five of the latest findings in research.
Are you looking for a reason to cut down on red meat and bring healthier food habits into your life? In recent years the Mediterranean diet benefits have increasingly become the focus of health aficionados. The traditional Mediterranean diet is rich in nuts, fruits, vegetables, fish, and olive oil. It does not involve large quantities of processed meats, red meat, high-fat dairy, sweets and refined grains, which are common the Western diet.
A number of research studies have indicated that there are many benefits to following this diet. Below are the five latest findings in research.
1. Lowers the risk of frailty
Frailty syndrome is characterised by greater weakness and loss of muscle. The risk of frailty is higher in older people with type 2 diabetes. One study published in the American Journal of Clinical Nutrition found that participants who consumed the highest quantities of fruits, vegetables, and alcohol had the largest reduction of frailty. These findings led the researchers to conclude that adhering to the Mediterranean diet leads to a lower risk of developing frailty in women who have type 2 diabetes.
2. Reduces the risk of lung cancer
The Mediterranean diet has shown promising results in reducing the risk of lung cancer. Previous studies on lung cancer and the Mediterranean diet were completed using fewer participants and did not have sex-specific associations nor did they pinpoint specific types of lung cancer.
In a recent study conducted in the Netherlands, researchers investigated the association between the Mediterranean diet and the major lung cancer subtypes adenocarcinoma, squamous cell carcinoma, small cell carcinoma, and large cell carcinoma. They found that the risk of lung cancer was significantly reduced in both sexes where people had a high level of adherence to the diet. However, they do note that these findings may only be applicable to individuals with a normal body mass index (BMI) measurements. The study was published in the British Journal of Nutrition.
3. Replace common treatments for reflux
A study published in JAMA Otolaryngology-Head and Neck Surgery. examined if Mediterranean diet benefits extend to treating reflux. Laryngopharyngeal reflux (LPR) occurs when an individual consumes increasingly acidic food, causing the stomach enzyme pepsin to become more active and cause damage. Alkaline water combined with a low-acid diet can help combat and eventually lessens the symptoms of reflux in patients. The study, which included 184 patients, saw a significant decrease in reflux symptoms in patients who followed a Mediterranean diet compared to those on a conventional treatment.
4. Prevent loss of muscle mass
Mediterranean diet benefits include a higher muscle mass in European women, thus protecting their health during old age. The study, published in the British Journal of Nutrition, found that a Mediterranean diet helps lower inflammation in participants. Inflammation is one of the main reasons for lowered muscle mass with age.
5. Lower blood pressure
Researchers indicate that the Mediterranean diet may also help regulate blood pressure. Since the diet involves less processed red meats and is high in legumes, seafood, nuts and occasionally red wine, it has been seen to improve cardiovascular health by lowering systolic blood pressure and improving blood function. The study, published in the American Journal of Clinical Nutrition, was conducted in Australia on people who were 64 years older and above who did not have additional co-morbid conditions.
What do you think of these Mediterranean diet benefits? Have you tried this diet? Let us know in the comments!
- Lanier, V. (2018). Can the Mediterranean diet reduce frailty syndrome in type 2 diabetics? – Medical News Bulletin | Health News and Medical Research. [online] Medical News Bulletin | Health News and Medical Research. Available at: https://www.medicalnewsbulletin.com/mediterranean-diet-frailty-syndrome-type-2-diabetics/ [Accessed 28 Sep. 2018].
- Leung, M. (2018). Can following the Mediterranean diet reduce your risk of lung cancer? – Medical News Bulletin | Health News and Medical Research. [online] Medical News Bulletin | Health News and Medical Research. Available at: https://www.medicalnewsbulletin.com/following-mediterranean-diet-reduce-risk-lung-cancer/ [Accessed 28 Sep. 2018].
- Chen, B. (2018). Can a Mediterranean Diet Replace Common Treatments for Reflux? – Medical News Bulletin | Health News and Medical Research. [online] Medical News Bulletin | Health News and Medical Research. Available at: https://www.medicalnewsbulletin.com/mediterranean-diet-treatments-reflux/ [Accessed 28 Sep. 2018].
- Sevilla, K. (2018). Effects of Mediterranean Diet on Endothelial Function and Blood Pressure – Medical News Bulletin | Health News and Medical Research. [online] Medical News Bulletin | Health News and Medical Research.Available at: https://www.medicalnewsbulletin.com/effects-mediterranean-diet-blood-pressure-endothelial-function/ [Accessed 28 Sep. 2018].
- Villamil, C.I. (2018). Mediterranean Diet and Muscle Mass – Medical News Bulletin | Health News and Medical Research. [online] Medical News Bulletin | Health News and Medical Research. Available at: https://www.medicalnewsbulletin.com/mediterranean-diet-muscle-mass/ [Accessed 28 Sep. 2018].