Why the Mediterranean Diet is Superb
Dr. Bonnie Nedrow is a highly regarded naturopathic doctor specializing in women's health, healthy aging and the transformative power of lifestyle to prevent and treat metabolic disease. With over 20 years of experience, she has gained recognition as an expert speaker on various topics including environmental medicine,... more
Many diets have been proposed as the cure-all for insulin resistance and the chronic diseases associated with IR. People have tried low-fat diets, high-fat ketogenic diets, a vegetarian or vegan approach and a Mediterranean diet, to name a few.
Before considering further, let’s acknowledge our differences. What works for your friends and even for family members may not be right for you. You are indeed unique. In addition to health benefits, any nutrition approach has to take into consideration:
- Spiritual and cultural customs
- Family traditions
- Celebratory foods
- What gives you joy
In this context, food goes beyond nutrition. Simply said, food nourishes the body, mind and spirit.
In the study of nutrition over the past 20+ years, I have seen many therapeutic diets come and go. The one nutrition plan that consistently performs well is the Mediterranean diet. But it’s not just about the macronutrient balance, the fiber, or the healthy fats – it’s success at treating inflammatory disease, including insulin resistance, appears to be significantly related to its high polyphenolic content.
What are polyphenols?
Polyphenols are phytonutrients, chemical compounds produced by plants that protect the plant from environmental stressors. When you eat foods containing polyphenols, they protect your health.
There are four main classes of polyphenols: flavonoids, phenolic acids, lignans, and stilbenes.
Flavonoids stand out as diverse and uniquely beneficial. Flavonoids include:
- Luteolin and apigenin from oils and olive oil.
- Catechin found in concentration in green tea, dark chocolate, berries, stone fruit (peaches, apricots, plums), grapes and beans
- Hesperetin from citrus
- Cyanidin, anthocyanins and proanthocyanins sources include most nuts, red fruits and berries and from apples, grapes and cocoa
- Quercetin foods such as onions, tea and apples
Also of importance for health are the phenolic acids, primarily caffeic acid found in coffee and red wine. Even higher concentrations of caffeic acid are found in cinnamon, anise, thyme, sage, mint and yerba mate. (Note that caffeic acid has no relationship to caffeine.)
Back to the Mediterranean diet!
A Mediterranean diet is high in polyphenolic rich foods including olive oil, nuts, vegetables, fruits and whole grains, while limiting animal products and processed foods.
It is also rich in spices that are high in polyphenols such as oregano, cumin, basil, bay leaves, black pepper, crushed red pepper, dill, garlic powder, ginger, paprika, rosemary, sage, thyme, turmeric, cloves and cinnamon.
The 2020 review article mentioned above found 32 clinical studies and 14 preclinical studies supporting the use of a Mediterranean diet for the treatment of insulin resistance (IR).
Nutrition is a fabulous way to bring health into balance - what we eat can shift our health, sometimes through modulating our hormones.
Reference:
Mirabelli M, Chiefari E, Arcidiacono B, Corigliano DM, Brunetti FS, Maggisano V, Russo D, Foti DP, Brunetti A. Mediterranean Diet Nutrients to Turn the Tide against Insulin Resistance and Related Diseases. Nutrients. 2020 Apr 12;12(4):1066. doi: 10.3390/nu12041066. PMID: 32290535; PMCID: PMC7230471.
