Mediterranean diet, fact or fiction?
Thursday, January 5th, 2017
Recent studies have shown that a Mediterranean diet supplemented with either olive oil or nuts was more beneficial in preventing breast cancer compared to a low fat diet, without advising what type of fats to use.
The rationale for the influence of olive oil on cancer risk is that oil has anti-inflammatory and antioxidant properties with it polyphenols content. Keep in mind that 1 table spoon of oil is equivalent in calories to 1 table spoon of mayonnaise or butter; however, fat in oil consists mainly of the GOOD UNSATURATED one.
Key components of the Mediterranean diet:
- Eating primarily plant-based foods: fruits, vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Eating fish and poultry at least twice a week
- Limiting red meat
- Using herbs and spices instead of salt to flavor foods
By Ms. Ayla Coussa