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Inguanez The Cretan Diet
- 1. The Cretan Diet: Uncovering Its Health Secrets through the Ages Jan Inguanez, RD Woolwich Community Health Centre
- 2. Â
- 4. The Area
- 11. Foods of the Mediterranean Diet
- 12. Â
- 13. Healthy fats such as olive oil
- 14. High consumption of legumes
- 15. Eating small portions of nuts
- 16. Moderate use of lower fat dairy products
Hinweis der Redaktion
- Part of history for 8000 years, 20 countries border or lie inside the Mediterranean Sea - diverse as the cultures & the climate. Book by Giacomo Castelvetro âA Brief Account of the Fruits, Herbs & Vegetables of Italyâ Tried to convince the English to eat more fruits & veg â without success (seen as cancer preventative)
- Keyes, a professor of physiology at the University of Minnesota, chief investigator was stationed in Salerno Italy Fist research scientist to conduct large, prospective epidemiological studies of CVD incidence & risk
- Scientists in 1980âs analyzed blood samples from the original study â found serum chol contained highest concentration of ALA Lyonâs single blind trial to test whether a mediterranean or prudent Western diet is more protective against reoccurance of heart attack (1.32 vs 5.5 per yr Nurses Study looked at ALA intakes and fatal ischemic HD. ALA is negatively correlated; ratio is still debated Widespread popularity â Harvard Study released in Oct â depression
- Lengthen life (drecreassed mortality 9% & morbidity (2008) Best defense against chronic disease (CVD, prevention of artherosclerosis, metabolic syndrome) 2009 Fights cancer (2006) Lowers risk of HD & with lower cholesterol & BP (2009) Protects from diabetes (2008) Aids weight loss & management (2008) Wards off alzheimers & parkinsons Improves arthritis, depression
- Most commonly understood version was presented by Dr Walter Willett (Harvard University) in the mid 90âs. Based on the food patterns typical of Crete , much of Greece & southern Itlay on the early 1960âs. This diet emphasizes plant foods and uses olive oil as its principle source of fat. Total fat 25-35% with sat fat being 8% or less of calories
- Ave 9 servings of antioxidant rich veg/fruit Nuts â high in healthy fat, low in sat fat (small amounts b/c of high calories) Grains typically whole grains& with very little unhealthy trans fats; eaten w/o butter Focus isnât to reduce total fat consumption but to make wise choices about fats (mono, some poly & omega 3. Mono help to reduce LDL when used to replace sat/trans fats Extra virgin & virgin olive oils are the least processed & contain the most protective plant compounds Wine â reduces blood clotting and contains antioxidants â moderation 5oz for women & 10 for men More increases other health problems ie certain cancers