Dietary patterns close to the Mediterranean diet, rich in fruit and
vegetables and high in monounsaturated fats, reduce features of the metabolic syndrome. The metabolic syndrome, also called syndrome X, includes high blood pressure, insulin resistance, truncal obesity (fat around the waistline),high triglycerides and blood sugar, and low HDL cholesterol. It is a major risk factor for heart disease and diabetes. Some recent studies, including one done by Balbio in Spain, have demonstrated a 25 percent net reduction in the prevalence of metabolic syndrome following lifestyle changes mainly based on nutritional recommendations.
The Mediterranean Diet has the following characteristics:
Low-glycemic-index carbohydrates such as whole grains, fruits, and vegetable in large amounts
Minimal snacking between meals and no fast foods
Moderate consumption of red wine (5 ounces per day)
Olive oil as the principal fat, with significant amounts of fish, nuts,
and seeds and a balanced omega 6 to 3 ratio
Significant intake of fish, especially salmon and small fish like
sardines rich in EPA-DHA fatty acids
Little saturated fats from butter, cream, full-fat dairy, or red meats
Protein primarily as beans and lentils with moderate amounts of fish and poultry
Dairy consumed as low-fat yogurt, kefir, or cheese
Fat consumption is 25–35 percent of calories, with saturated fat less than 8 percent
Desserts are fruits, often fresh
Use of local produce, fish, and poultry with minimal importation from distant sources
Slow food approach, eating leisurely meals in a social setting with family and friends
These are some of the principles included in The Adaptation Diet, available early February from on-line book sellers.
Filed under: Diabetes, Glycemic index, Heart Disease, Stress, The Adaptation Diet, Weight Loss | Tagged: cold water fish, Diabetes, EPA-DHA, Heart Disease, insulin resistance, low glycemic carbohydrates, Mediterranean diet, metabolic syndrome, syndrome X |
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