Mediterranean, Levant Flashcards
(52 cards)
where is the levant?
middle east - adjacent to north africa
where does mediterranean diet come from?
16 coutnries bordering Mediterranean.
-> North Africa, Middle East, South Europe
traditional mediterranean diet
fresh, locally grown, minimally processed food.
olive oil was main fat.
religions in regions
some religions can’t eat animal fat so alternate was olive oil. cant use butter for meat - use olive oil.
7 country study on mediterranean diet
studied southern europe only. ppl live longer in south euro than in america. lifestyle is the source of longevity.
lower rates of coronary heart disease in europe.
Mediterranean diet may be carioprotective
traditional mediterranean diet pyramid
physical activity consumption of foods from plant sources (olive oil) moderate fish/seafood. poultry, eggs, cheese red meat + sweets less often. moderate wine consumption
plant antioxidants:
- tomato
- lemon juice-
- allium veg
- rosemary, basil, oregano, thyme, lemon balm, sage, mint
T: lycopene (carotenoid. prostate cancer prevented. fat soluble, more bioavailable when boiled/coooked
Lemon: ascorbic acid
allium: sulfur compounds
R: rosmarinic acid = volatile compound - essential oils, anti-inflammatory
antioxidants and health
excessive free radical damage = maybe related to heart disease, alzheimers, cancer.
antioxidant protect from free radical damage. + oxidative damage.
FOOD >SUPPLEMENT
olives
too bitter to be eaten off tree.
cured to reduce bitterness with lye.
antioxidant + anti-inflammatory.
anti-inflammatory foods
immune system activated to recognize microbe/pollen/chemical. = trigger inflammation (protective)
chronic inflammation assoc w conditions
anti-inflammatory foods may be assoc with protection of chronic disease - antioxidants + polyphenols
fibre in med. diet
legumes/pulses = peas, beans, lentils, fruits, veg, whole grain.
more fibre assoc w decrease risk of cardiovascular disease+ cancer
*soluble + non-soluble fibre: each have unique role
how much fibre consumed daily in traditional med diet?
30-40 g
canadians getting only 17g/day
fats in med diet
healthy - high monounsaturated, omega-3
low o-6:03 ratio. low saturated fats
MUF:
O9 fats: heart health - lo olive oil, canola (aka rapeseed. low in erucic acid, avocado, peanut, almond,
PUF: 2 types
O3 fats : eicosapentanoic, docosahexanoic, a-linoleic. first two not plant based - rather seafood
O6 fats:almost all veg oils have. may contribute to large calorie intake nowadays
ratio of o6:o3 optimal set by IOM
optimal ratio=5:1 to 10:1.
Greek traditional diet - ratio of o6:o3
2:1 or 1:1
Current Canadian diet - ratio of o6:o3
20:1.
high o6 from sunflower, corn, soybean etc.
nutritional benefits of EVOO
fatty acids: oleic acid, O9 MUFA
antioxidant: vitE + polyphenols. anti-inflammatory
cold-pressed, no heat, no preservatives.
sunlight +heat treatment destroys polyphenols.
fish in med diet?
2 servings per week. high in o3 FA.
high demand cannot be met by fisheries = species recommended for improved health under pressure. mass over-fishing
wine in med diet?
alcohol in moderation. reduced risk of heart disease.
moderate wine: less than 5 oz of wine for W, <10 oz for men under 65.
dietary patterns
examine relationsip btw adherence to diet + disease
-> not single nutrients, overall diet. foods act together/synergistically
dietary pattern vs single nutrients
adherence to whole diet = good health status.
- single nutrients ignore interaction btw diet.
what is sofrito?
tomato-based(lycopene) sauce w olive oil (polyphenol), garlic, onion, herbs (allium, rosmarinic acid etc)
bigger beneft when consumed together
