Mediterranean diet
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The traditional mediterranean diet or Med diet is a healthy, balanced diet based on foods commonly eaten in the Mediterranean. It aims to improve overall health including reducing chronic illness and increasing lifespan.
Theory[edit | edit source]
The main foods eaten in the Mediterranean diet are:
- plant foods, including:
- fruits
- vegetables, including potatoes
- whole grains
- nuts and seeds
- legumes/beans
- Olive oil as the main source of fat.
Less commonly eaten foods are:
- Low to moderate amounts of cheese and yogurt are eaten
- Fish and poultry are eaten a few times a week only, in low to moderate amounts.
- Added sugars or honey may only be eaten a few times each week.
- Wine is consumed in low to moderate amounts, usually with meals.
Red meat is either avoided or rarely eaten, and kept to small amounts.
Foods should be minimally processed, seasonally fresh, and ideally grown locally.[1][2]
Potential benefits in ME/CFS patients include reducing low-grade inflammation which may reduce some ME/CFS symptoms, and reducing oxidative stress levels due to the levels of antioxidant foods it includes.[3][4]
Evidence[edit | edit source]
A Mediterranean diet is often eaten to improve cardiovascular or heart health, and has significant evidence supporting this.[2]
Effects on ME/CFS are largely unknown. Some ME/CFS patients will have intolerances to some foods plus the wine included in the Mediterranean diet.[5]
Risks and safety[edit | edit source]
Costs and availability[edit | edit source]
Widely available and relatively inexpensive.
See also[edit | edit source]
Learn more[edit | edit source]
- What is the Mediterranean Diet? - American Heart Association
- A practical guide to the Mediterranean diet - Harvard Health
- Mediterranean diet - Cleveland Clinic
References[edit | edit source]
- ↑ "Mediterranean Diet". Cleveland Clinic. Retrieved December 29, 2021.
- ↑ 2.0 2.1 "What is the Mediterranean Diet?". American Heart Association. Retrieved December 29, 2021.
- ↑ Brown, Benjamin I. (January 2014). "Chronic fatigue syndrome: a personalized integrative medicine approach". Alternative Therapies in Health and Medicine. 20 (1): 29–40. ISSN 1078-6791. PMID 24445354.
- ↑ Whalen, Kristine A; McCullough, Marjorie L; Flanders, W Dana; Hartman, Terryl J; Judd, Suzanne; Bostick, Roberd M (August 2016). "Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with Biomarkers of Inflammation and Oxidative Balance in Adults". The Journal of Nutrition. 146 (6): 1217–1226. doi:10.3945/jn.115.224048. ISSN 0022-3166. PMC 4877627. PMID 27099230.
- ↑ Carruthers, BM; van de Sande, MI; De Meirleir, KL; Klimas, NG; Broderick, G; Mitchell, T; Staines, D; Powles, ACP; Speight, N; Vallings, R; Bateman, L; Bell, DS; Carlo-Stella, N; Chia, J; Darragh, A; Gerken, A; Jo, D; Lewis, DP; Light, AR; Light, KC; Marshall-Gradisnik, S; McLaren-Howard, J; Mena, I; Miwa, K; Murovska, M; Stevens, SR (2012), Myalgic encephalomyelitis: Adult & Paediatric: International Consensus Primer for Medical Practitioners (PDF), ISBN 978-0-9739335-3-6
