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Life-extending foods in Mediterranean diet identified
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Photo: timlewisnm (flickr)
A new study published in the British Medical Journal reveals that certain key foods are responsible for the health benefits associated with the Mediterranean diet.
Of the 23,349 people who took part in the study, those who adhered most closely to a traditional Mediterranean diet were less likely to die from any cause during the 8.5-year study period.
These habits had the greatest positive impact on health:
Drinking wine in moderation with meals
Eating less meat
Eating more fruits, vegetables, legumes, nuts, and olive oil
Dairy and cereal (grain) consumption did not influence mortality risk.
Taking the Mediterranean diet home
The scientific community is only just beginning to understand the complex interactions between diet and health. Instead of relying on individual nutrients and supplements, stick with what we do know about nutrition and focus on eating your vitamins.
Enjoy a handful of raw nuts every day; almonds, walnuts, and cashews are great choices for a protein-packed pick-me-up.
Fill your plate with a variety of fresh raw, steamed, or sauteed veggies. No complicated rules to remember here, just go for an assortment of colors.
Don't forget the fruit. The fields are brimming with ready to pick strawberries, and blueberries are right around the corner.
Local Farmers Markets are teeming with fresh produce. Look for unusual and heirloom varieties of your favorite summer fare. Locally produced foods haven't travelled as far to reach your table, making them more nutrient-dense and undeniably more flavorful.
Toss a cup of beans into your favorite salad (chick peas are perfect) or whip up a batch of fresh hummus for a cool addition to your summer get together.
Easy Peasy Hummus
1 can garbanzo beans (chick peas)
1/2 cup tahini (sesame seed paste)
Juice of 1 lemon
2 cloves garlic, crushed
1/2 tsp salt
Few fresh mint or parley leaves (optional)
Water
1 T olive oil
Place garbanzo beans, tahini, lemon juice, herbs, garlic, and salt in food processor.
Mix for 2 minutes.
Add 1-2 T water to reach desired consistency.
Transfer to bowl and drizzle olive oil on top just before serving.
Hummus makes a tasty dipping sauce for cut up veggies or served with warm whole wheat pitas.
Enjoy!
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