Did you know that rice and fish, traditionally associated with Japan, became staple foods not only due to the country’s geographical conditions? For the Japanese, this kind of diet is part of their philosophy, worldview, and religious and cultural identity.
Similar to Japan, in many countries around the world, food has a sacred meaning, and the history of eating habits stretches far into the past. Now, thanks to globalization, it is easier than ever to explore recipes from all over the world and adopt healthy habits from others. Some food traditions are so valuable that they become global standards—one of them is the Mediterranean cuisine.
A Brief History of Food in the Mediterranean
The region surrounding the Mediterranean Sea has long been inhabited by diverse peoples with different cultures, religions, and approaches to life and food. The ancient Egyptians, one of the earliest human civilizations, already had a diet rich in proteins, carbohydrates, and fats—nutrients we now measure for diet planning. Egyptians consumed a lot of bread and beer (made from grains or yeast). Their main protein sources were legumes, poultry, and fish, while meat such as chicken, pork, and beef was consumed less frequently. They had almost no spices but used fruits and vegetables extensively. Overall, their cuisine was natural, nutritious, and laid the foundation for regional dietary habits.
The Greeks came next, and their culinary culture more closely resembled what we now call Mediterranean. They consumed grains, legumes, fruits, vegetables, a lot of poultry and fish, fewer meat dishes, and drank spring water and wine. They introduced the regular use of grapes, olives, and cheese—now staple elements of Mediterranean recipes. Moderation and simplicity were their guiding principles.
The Romans, who borrowed much from the Greeks, made their own advancements in food preparation and food culture. Surrounded by forests, they hunted more wild animals. The Roman Empire was so vast that its cuisine absorbed and integrated many culinary traditions from other regions.
The post-Roman "barbarians" brought with them animal husbandry, a love for beer over wine, and vegetable gardening. However, their "rough" food culture did not appeal to the Romans, who largely remained true to their ways. Monastic orders, spreading Christianity, also carried forward classical culinary traditions.
Later influences on Mediterranean cuisine came from the Arab conquests and the discovery of the Americas. The Arabs introduced new ingredients, spices, and rice. From the Americas came tomatoes, corn, peppers, and new types of legumes. These additions became a natural extension of Mediterranean cooking.
The "Mediterranean Diet" as a Concept
Until the second half of the 20th century, the rest of the world knew little about the diets of Mediterranean peoples, and no major food theories were linked to the region. The person who studied and popularized both the region and the term "Mediterranean Diet" was Ancel Keys. His life (worth a separate article) was dedicated to biology, nutrition, and health. In 1956, he began a long-term study of the lifestyles and eating habits of seven countries, including Greece and Italy. His goal: to find a link between diet and heart disease. After more than 20 years of research, he was surprised to discover that poor Italians were healthier than middle-class Americans.
His conclusion: the traditional diet of Greece and Italy was a key factor in better health. Unlike the diets of other countries, theirs included more plant-based foods and fewer saturated fats, which contributed to lower cholesterol levels. Keys also stressed that a healthy lifestyle—including physical activity and avoiding bad habits—was equally important.
His findings were published in a book that gave rise to the now-famous term "Mediterranean Diet." It’s worth noting that Ancel Keys himself lived to be 100 years old.
Core Principles of the Diet
Today, numerous resources offer guidelines for following the Mediterranean Diet. We will talk about this another time, but now we will give just one table
and try to briefly outline the main points:
-
Grains and Potatoes (preferably whole grain): These are good sources of fiber, starch, and protein, providing energy and nutrients for cell repair. These should be consumed daily.
-
Fruits and Vegetables: Seasonal products are emphasized. Beans combined with grains offer a good source of protein, while fruits and vegetables provide vitamins and hydration.
-
Nuts and Olive Oil: Mediterranean people often use olive oil instead of butter or other high-fat alternatives. Nuts make great snacks or additions to meals.
-
Dairy Products: These provide protein and calcium. It's best to choose low-fat versions. Depending on the type, cheese can sometimes be more beneficial than milk.
-
Meat and Seafood: These are important but should not be overconsumed. Eggs can be eaten 2–3 times per week, red meat only a few times a month. Many essential nutrients can be obtained without daily meat consumption.
-
Desserts and Sweets: Allowed, but natural alternatives are preferred. Instead of sugar-laden options, consider yogurt with fruit, frozen juice, or natural ice cream.
-
Alcohol: Once believed to be heart-healthy in small amounts, modern research suggests even light alcohol consumption may impact heart health negatively. Wine can be included optionally.
Traditional Mediterranean recipes often avoid excessive use of ovens, grills, or other heavy cooking methods. This simplicity is important and convenient for those who don’t want to spend too much time cooking.
In conclusion, the Mediterranean Diet is not a rigid system but a flexible guideline. It’s one of the many keys to understanding how food influences health—and, in today’s world, we have the power to make choices that shape our bodies and well-being.
Comments
Post a Comment