Mediterranean diet discourages excessive eating, weight accumulation, and health issues.
A new study published in the journal Obesity suggests that adopting a Mediterranean diet, rich in healthy fats, fruits, vegetables, and fish, can help curb overeating, promote weight loss, and reduce the risk of chronic diseases. The research, conducted by scientists at Wake Forest School of Medicine, took place over a span of 38 months and involved two sets of primates. Both groups were given the same amount of food, but those on the Mediterranean diet chose to eat significantly less, leading to lower body weight and less body fat.
This research represents the first controlled trial to compare the effects of long-term consumption of a Western diet versus a Mediterranean diet on obesity-related diseases. Previous studies relied on self-reported food intake, often leading to unreliable results. In this study, the diets of the primates were closely monitored. Interestingly, both diets contained comparable amounts of fat, protein, and carbohydrates, but the Mediterranean diet's focus on healthy sources set it apart from the Western diet, commonly known as the SAD diet.
The research also demonstrated that the Mediterranean diet helped protect the primates from prediabetes and non-alcoholic fatty liver disease (NAFLD). NAFLD, a growing concern in the United States, has been linked to obesity and can lead to serious health issues such as cirrhosis of the liver and liver cancer. By 2030, one-third of adults in the United States are expected to have the disease, making it the fastest-growing reason for liver transplants in young adults.
According to the study's principal investigator, Carol A. Shively, Ph.D., professor of pathology at Wake Forest School of Medicine, "Eating a Mediterranean diet should allow people to enjoy their food and not overeat, which is such a problem in this country." This diet composition, featuring high-fiber, antioxidant-rich plant foods, healthy fats, and lean proteins, promotes increased satiety and reduces the tendency to overeat.
If you're unfamiliar with the Mediterranean diet, it includes foods like extra virgin olive oil, fruits, vegetables, nuts, seeds, legumes, wholegrain breads, pastas, and cereals, fish, red wine (in moderation), and minimal amounts of red meat, sweets, and processed foods. Adherence to this diet has been linked to better mental health outcomes, improved overall heart health, longer lifespan, and lower risks of metabolic diseases. Mindful eating and portion control habits, such as eating slowly and stopping when 80% full, are also key components of the Mediterranean lifestyle.
The Western diet, on the other hand, is often high in processed foods and added sugars, which can promote overeating and contribute to weight gain. According to Shively, the Western diet is developed and promoted by companies who want consumers to eat their food, leading to hyper-palatable foods that people tend to overconsume. The Mediterranean diet, with its focus on high-quality, nutrient-dense foods, offers an alternative that encourages enjoyment of food without overeating.
The Mediterranean diet, with its emphasis on high-quality, nutrient-dense foods like fruits, vegetables, and fish, is scientifically proven to promote increased satiety and reduce the tendency to overeat, contributing to healthier diets and better overall health. Conversely, the Western diet, rich in processed foods and added sugars, has been linked to a higher risk of overeating and obesity-related diseases, such as prediabetes and non-alcoholic fatty liver disease (NAFLD).
