THE MEDITERRANEAN DIET
by Dr. Lawrence Wilson
© November 2018, L.D. Wilson Consultants, Inc.
All information in this article is for educational purposes only. It is not for the diagnosis, treatment, prescription or cure of any disease or health condition.
The Mediterranean diet is a popular diet that we do not recommend. This article discusses benefits of this diet, and why we suggest modifying it if you want to develop quickly.
WHAT IS THE MEDITERRANEAN DIET?
This section is copied from the Oldways website. The current Mediterranean diet consists of:
- An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
- Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods).
- Olive oil as the principal fat, replacing other fats and oils (including butter and margarine).
- Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories).
- Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and non-fat versions may be preferable).
- Twice-weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); up to 7 eggs per week (including those used in cooking and baking).
- Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week.
- Red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces [340 to 450 grams] per month; where the flavor is acceptable, lean versions may be preferable).
use of herbs and spices, for reasons of both health and taste.
- Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women. From a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.
BENEFITS OF A MEDITERRANEAN DIET
Over 60 years ago, scientists began studying the healthiest modern populations and decided that the people of Crete were among the most healthy. These studies were the basis for the Mediterranean diet.
The benefits claimed for this diet include lengthening life, improved brain function, and defense against some cancers, heart disease, diabetes, high cholesterol, depression, AlzheimerÕs disease, obesity, arthritis, ParkinsonÕs disease, infertility, eye disease and perhaps other problems.
THE MEDITERRANEAN DIET AND DEVELOPMENT SCIENCE
A slow oxidizer diet. In terms of the oxidation types, this diet is best suited for slow oxidizers, which includes most people. It is low in fat, which they require. However, it is too low in protein for slow oxidizers, and so it is not really best for them.
Better quality than average. The Mediterranean diet is better in quality than the average diet because it omits most processed foods such as white flour, white sugar, white rice and otheres.
A chaos diet. The diet includes a lot of foods that we find are not helpful for development and that are potentially bad food combinations, which are hard on digestion.
Fish problems. The people of Crete may have been a healthy group 70 years ago, but today mercury and other toxic metals contaminate our fish and especially our seafood or shellfish.
Sadly, these are no longer healthful foods at all. There is plenty of literature to support this. Except for sardines and other very small fish, we find that eating fish or shellfish always results in an elevated hair mercury level, and often other elevated toxic metals, as well.
The mercury situation is worsening each day as newer Chinese and Indian power plants spew more mercury into the air. America avoids this problem by using scrubbers on the smokestacks, but many nations donÕt use them. This is why burning coal in America is okay.
Not enough cooked vegetables. The bodies today are all extremely mineral deficient. This is due to the use of hybrid crops, superphosphate fertilizers, stress, bad digestion and more.
Other. We find that dairy products, and most nuts and seeds do not contain the chemicals needed for development. Fruit is too yin for todayÕs bodies, which are already very yin.
IMPROVING THE MEDITERRANEAN DIET
Changes we suggest are:
1. Many more cooked vegetables – 3 times daily in large quantities. These are needed to alkalinize the body, provide hundreds of nutrients, and they promote deelopment. Nutrients are much better absorbed from well-cooked, rather than raw or slightly cooked vegetables. The damage due to cooking is minor in comparison.
2. Few or no salads. Human beings cannot extract much nutrition from raw vegetables, even if one takes a digestive enzyme. Also, raw food is much more yin. For more information, please read Raw Foods.
3. No fruit or fruit juices, or other sweets, for that matter. These foods are too yin to be consumed in any quantity. Please read Fruit-eating for more information.
4. Include some lamb or organic beef about twice weekly for most people. This seems to be necessary for development and optimal health for most people.
5. Avoid all pig products – pork, ham, bacon, pigs feet, etc. Often, these contain trichina or other parasite eggs or ova, even when well-cooked.
6. No wheat products at all. Wheat is a severely hybridized food that is irritating for most peopleÕs intestines.
7. For fast oxidizers only, add many more fats and oils, and many fewer carbohydrates. This is an empirical and clinical finding. Some people need much more fat in their diet than the Mediterranean diet provides. They need some fat with each meal and do very well on butter, soft-cooked eggs, full-fat cheese, and fatty meats, for example.
A properly performed hair mineral analysis is required to assess who are the fast oxidizers, although almost all babies and most young children are in this group.
8. Minimize red wine. Alcohol is very yin and a toxic substance that is not needed.
9. No fish except sardines and other tiny fish. The ruination of the fish is very sad upon planet earth and I hope we can turn it around some day. Except for the tiny fish like sardines, all fish are toxic, as revealed by the mercury levels on hair tests of fish eaters.
Sushi is one of the worst dishes due to the mercury in the seaweed and the fish.
10. No seafood or shellfish. The contamination of shellfish, often caught in coastal waters, is even worse than other fish.
11. Limit beans to twice per week. Most beans or legumes do not contain much of the chemicals needed for development. Myocoba beans and lentils are the better ones. Limit dried beans and lentils to just a few servings weekly.
12. Eat organically grown food, if at all possible. It is not a guarantee of quality, by any means, but it is cleaner and more nutritious, in general. I hope this is soon added to the Mediterranean diet, as it is well-proven and quite obvious when one realizes how contaminated the food supply is at this time in history.
13. Always use sea salt, not refined table salt. This is important because everyone needs additional trace minerals, and sea salt can be one simple and excellent source. Meanwhile, table salt has had most of its trace minerals removed, damaging the salt and reducing its nutritional content greatly. Most of it also has added aluminum, a toxic metal, which should be avoided.
14. Everyone needs nutritional supplements. This is not mentioned often enough by those who suggest a Mediterranean diet. However, food alone will not supply all the nutrition that a person needs. Particular supplemental needs of most people include calcium, magnesium, zinc, chromium, selenium, omega-3 fatty acids, extra vitamin D, and a small amount of most other nutrients.