What’s wrong with the Mediterranean diet? (10 Viewers)

[Terminalxylem]

Despite being nearly universally recommended as one of the healthiest overall diets, with arguably the largest body of evidence supporting its role in disease prevention/control, it always seems to take a back seat to other eating patterns. Nowadays, that usually means diets which restrict carbohydrates to varying degrees.

To review, a Mediterranean diet has the following features:

1. high monounsaturated:saturated fat ratio (use of olive oil as main cooking ingredient)
2. high consumption of fruits/vegetables
3. high consumption of legumes
4. high consumption of grains/cereals
5. moderate red wine consumption
6. moderate consumption of dairy products
7. low consumption of meat and meat products (replaced by increased consumption of fish)

So, minimally processed, plant-based, a lot of olive oil, fish instead of other meats, some alcohol and dairy. No counting macronutrients.

For those of you that have tried and disliked it, or chosen other, less evidence based eating patterns, why not Mediterranean?

 

[Max Power]

Is the evidence using the health profile of the average person in the Mediterranean region? Or is it US consumers eating a Mediterranean diet vs a standard diet?

I love their cuisine, so I'm all about it. I guess my main concern would be the amount of processing in the ingredients used in the US vs that region.

 

[djmich]

Despite being nearly universally recommended as one of the healthiest overall diets, with arguably the largest body of evidence supporting its role in disease prevention/control, it always seems to take a back seat to other eating patterns. Nowadays, that usually means diets which restrict carbohydrates to varying degrees.

To review, a Mediterranean diet has the following features:

1. high monounsaturated:saturated fat ratio (use of olive oil as main cooking ingredient)
2. high consumption of fruits/vegetables
3. high consumption of legumes
4. high consumption of grains/cereals
5. moderate red wine consumption
6. moderate consumption of dairy products
7. low consumption of meat and meat products (replaced by increased consumption of fish)

So, minimally processed, plant-based, a lot of olive oil, fish instead of other meats, some alcohol and dairy. No counting macronutrients.

For those of you that have tried and disliked it, or chosen other, less evidence based eating patterns, why not Mediterranean?

This is largely my diet. I eat a crap ton of eggs, not sure if that invalidates it. In terms of meat I'm probably 20% beef/pork, 40% fish, 40% chicken/duck...not sure if that invalidates it.

I also have some minor amount of non-red wine alcohol, very small amount of sweats, etc. As the base for my calorie consumption, I don't know whats not to like about it.

 

[Pip's Invitation]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

 

[Mitchie]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

 

[djmich]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

Costco is a big enabler for me. Makes the per portion cost much more reasonable.

 

[UltraUltras]

It’s honestly wild how something so well-supported gets sidelined. The Mediterranean diet is one of the few that feels both healthy and enjoyable. No extremes, just balance and good food.

 

[djmich]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

 

[Ron Swanson]

I mostly eat Mediterranean. Not calling it that or intentionally, it's just the majority of what I eat these days. That certainly wasn't always the case but I've kind of fallen into it. Living on the coast and fishing I understand the fish part but no idea how I wound up eating the rest of it. But I like it.

 

[Ron Swanson]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

Not really. Beans/legumes are calorically dense and super cheap even if you buy canned.

 

[Joe Bryant]

I don't understand the premise.

Seems like tons of people follow a diet close to this. May not call it that by name, but this is mostly what they mean when they say "eating healthy"

 

[Joe Bryant]

I mostly eat Mediterranean. Not calling it that or intentionally, it's just the majority of what I eat these days. That certainly wasn't always the case but I've kind of fallen into it. Living on the coast and fishing I understand the fish part but no idea how I wound up eating the rest of it. But I like it.

This.

 

[Mitchie]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

ok that's true, but eating fish 2-3 times a week and buying extra fruit and veggies isn't really that much money, get if you're scraping by will notice the difference.

 

[djmich]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

ok that's true, but eating fish 2-3 times a week and buying extra fruit and veggies isn't really that much money, get if you're scraping by will notice the difference.

Yes, I think the very large majority of folks participating in this message board can figure out how to make it work if desired.

 

[Joe Bryant]

And to answer the OP, I don't think anything is wrong at all with the diet.

I'm sure folks will vary some on the protein. Some may want more chicken or beef and not as much fish.

It's just personal opinion, but a healthier diet seems mostly about eliminating the fast food, junk food in bags, sodas, and sugar and anything ultra processed.

I think if you get that right, the chicken vs fish question seems less important.

 

[MAC_32]

I resist conformity and will never use this 'diet,' but this hits on most of the foods I already consume.

 

[Joe Bryant]

It's just personal opinion, but a healthier diet seems mostly about eliminating the fast food, junk food in bags, sodas, and sugar and anything ultra processed.

I think if you get that right, the chicken vs fish question seems less important.

I'd also add I think a key factor is thinking about it not so much as a "diet" as in a challenge or doing something. It just becomes the way one eats most of the time.

Thinking of it that way I believe gives you a much better chance of sustaining it.

 

[zoobird]

Despite being nearly universally recommended as one of the healthiest overall diets, with arguably the largest body of evidence supporting its role in disease prevention/control, it always seems to take a back seat to other eating patterns. Nowadays, that usually means diets which restrict carbohydrates to varying degrees.

To review, a Mediterranean diet has the following features:

1. high monounsaturated:saturated fat ratio (use of olive oil as main cooking ingredient)
2. high consumption of fruits/vegetables
3. high consumption of legumes
4. high consumption of grains/cereals
5. moderate red wine consumption
6. moderate consumption of dairy products
7. low consumption of meat and meat products (replaced by increased consumption of fish)

So, minimally processed, plant-based, a lot of olive oil, fish instead of other meats, some alcohol and dairy. No counting macronutrients.

For those of you that have tried and disliked it, or chosen other, less evidence based eating patterns, why not Mediterranean?

High or low carbs? Not asking about sugary stuff, but rather things like pasta, rice, bread, potatoes.

I think that's kind of the issue - if I eat what you've listed plus that stuff...I get fat, fast.

And if I don't eat that stuff...I'm either restricting calories (which is good, but not easy) or I'm eating a ton of protein (which may not be great for me).

Also, I assume that 'high consumption of grains/cereals' is a bit misleading that we're not talking about crackers and honey nut cheerios, but stuff that's whole grains and completely natural?

 

[DA RAIDERS]

Everything that is old will be new again.

The right influencer/s will need to tout it. And then voila!! It’s awesome!

 

[Terminalxylem]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

Yeah, DASH and near-vegetarian are the other two diets advocated as best for heart health, but Mediterranean is better studied, I think. Cost is the one criticism I’ve heard, but didn’t think that applied as much to FBGs.

 

[ChiefD]

I didn't see ribs or burnt ends on that list.

That's a hard pass for me.

 

[Terminalxylem]

Despite being nearly universally recommended as one of the healthiest overall diets, with arguably the largest body of evidence supporting its role in disease prevention/control, it always seems to take a back seat to other eating patterns. Nowadays, that usually means diets which restrict carbohydrates to varying degrees.

To review, a Mediterranean diet has the following features:

1. high monounsaturated:saturated fat ratio (use of olive oil as main cooking ingredient)
2. high consumption of fruits/vegetables
3. high consumption of legumes
4. high consumption of grains/cereals
5. moderate red wine consumption
6. moderate consumption of dairy products
7. low consumption of meat and meat products (replaced by increased consumption of fish)

So, minimally processed, plant-based, a lot of olive oil, fish instead of other meats, some alcohol and dairy. No counting macronutrients.

For those of you that have tried and disliked it, or chosen other, less evidence based eating patterns, why not Mediterranean?

High or low carbs? Not asking about sugary stuff, but rather things like pasta, rice, bread, potatoes.

I think that's kind of the issue - if I eat what you've listed plus that stuff...I get fat, fast.

And if I don't eat that stuff...I'm either restricting calories (which is good, but not easy) or I'm eating a ton of protein (which may not be great for me).

Also, I assume that 'high consumption of grains/cereals' is a bit misleading that we're not talking about crackers and honey nut cheerios, but stuff that's whole grains and completely natural?

Carbohydrate content isn’t strictly tracked, but I think it usually accounts for ~45-60% total caloric intake, maybe even a little more.

The grains aren’t ultraprocessed stuff like saltines and typical, sugary breakfast cereals, more like brown rice, barley, oatmeal, and whole wheat bread/pasta. So avoid bleached flour, added sugars, and a laundry list of preservatives/fillers/etc.

You get fat eating a diet comprised of fruits, veggies, legumes, whole grains, and fish?

 

[Terminalxylem]

Is the evidence using the health profile of the average person in the Mediterranean region? Or is it US consumers eating a Mediterranean diet vs a standard diet?

I love their cuisine, so I'm all about it. I guess my main concern would be the amount of processing in the ingredients used in the US vs that region.

It’s been studied in many different cultures, including Americans. What specific unprocessed ingredients are unavailable here?

 

[Scoresman]

I didn't ribs or burnt ends on that list.

That's a hard pass for me.

Just rub some olive oil on them before adding your rub. Boom. Mediterranean.

 

[BLOCKED_PUNT]

What’s wrong with the Mediterranean diet?​

fish

 

[Terminalxylem]

Despite being nearly universally recommended as one of the healthiest overall diets, with arguably the largest body of evidence supporting its role in disease prevention/control, it always seems to take a back seat to other eating patterns. Nowadays, that usually means diets which restrict carbohydrates to varying degrees.

To review, a Mediterranean diet has the following features:

1. high monounsaturated:saturated fat ratio (use of olive oil as main cooking ingredient)
2. high consumption of fruits/vegetables
3. high consumption of legumes
4. high consumption of grains/cereals
5. moderate red wine consumption
6. moderate consumption of dairy products
7. low consumption of meat and meat products (replaced by increased consumption of fish)

So, minimally processed, plant-based, a lot of olive oil, fish instead of other meats, some alcohol and dairy. No counting macronutrients.

For those of you that have tried and disliked it, or chosen other, less evidence based eating patterns, why not Mediterranean?

This is largely my diet. I eat a crap ton of eggs, not sure if that invalidates it. In terms of meat I'm probably 20% beef/pork, 40% fish, 40% chicken/duck...not sure if that invalidates it.

I also have some minor amount of non-red wine alcohol, very small amount of sweats, etc. As the base for my calorie consumption, I don't know whats not to like about it.

It’s really about the relative amounts of meats, which are relegated to a minor role in plant-based diets, like the Mediterranean. So a few servings a week, mostly fish, versus multiple meaty meals a day.

The alcohol content has drawn some scrutiny. The important thing is it’s red wine, like 2-7 glasses a week.

Eggs are kinda a grey zone*, but not typically a big part of the diet, and definitely not a “crap ton”.

*General nutrition literature is conflicting, with some favorable, some unfavorable results. My gestalt is they’re neutral, a great source of protein and a couple micronutrients, but not much else. But I don’t think protein, especially that derived from animals, should be the centerpiece of any diet (increased cancer, cardiovascular risk, altered microbiome).

 

[Terminalxylem]

It’s honestly wild how something so well-supported gets sidelined. The Mediterranean diet is one of the few that feels both healthy and enjoyable. No extremes, just balance and good food.

This is exactly how I feel, but it seems like lowering red meat consumption in favor of fish is a stumbling block, as is eating less meat in general.

Moreover, contemporary diets have demonized carbohydrates so much, some have thrown out the whole grain baby with the ultraprocessed bath water,

 

[Terminalxylem]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

Do you think Americans, as a whole, are at risk for getting too few calories?

But yes, fresh fish and certain fruits/veggies are more expensive, as are less processed grains.

 

[Terminalxylem]

I don't understand the premise.

Seems like tons of people follow a diet close to this. May not call it that by name, but this is mostly what they mean when they say "eating healthy"

I seldom see it mentioned explicitly in the dieting threads. Certainly much, much less than people focusing on macronutrients.

I bet if you searched “Mediterranean” versus “carbs”, or “protein”, you’d see a huge disparity in post counts.

And while I think it should be the de facto healthy diet, along with DASH (mentioned even less frequently), I hardly get that sense from threads here, or nutrition discussions irl.

 

[Scoresman]

I love me some salmon and most white fish too but my wife is not a seafood eater at all so I dont get as much as I would like. In the other thread where we talk about going crazy when our wives are out of town, my version of this includes grilling up some salmon.

In terms of meat, we eat boneless skinless chicken breast a ton. I think that's pretty healthy.

 

[Terminalxylem]

What’s wrong with the Mediterranean diet?​

fish

I didn’t grow up eating it (we ate mostly beef) but have adapted my palate to love fish. My wife didn’t either, despite being raised on an island with fresh seafood everywhere.

It wasn’t hard for me to start eating salmon. And we’ve gradually introduced “chicken fish” that don’t taste fishy - stuff like mahi, cod, halibut, and opakapaka. We also eat a decent amount of shrimp, plus scallops on occasion.

Anyway, you didn’t say flavor is what makes fish “wrong”, but I just wanted to say it is possible to adapt to it.

 

[Terminalxylem]

And to answer the OP, I don't think anything is wrong at all with the diet.

I'm sure folks will vary some on the protein. Some may want more chicken or beef and not as much fish.

It's just personal opinion, but a healthier diet seems mostly about eliminating the fast food, junk food in bags, sodas, and sugar and anything ultra processed.

I think if you get that right, the chicken vs fish question seems less important.

I agree avoiding ultraprocessed food and sugar-sweetened beverages should be starting point for any diet, but think stopping at that is short-changing the health benefits of a Mediterranean diet.

Do you think a meat versus plant-based diet is important? Minimizing red meat consumption?

 

[DA RAIDERS]

Americans on average eat more red meat than is healthy. It’s a huge disconnect with eating healthily.

 

[Bottomfeeder Sports]

why not Mediterranean?

I know you are talking about the foods themselves, but I think the biggest stumbling blocks are cultural.

The super market sections around me don't really recreate the market for the fresh breads, for the pasta, the cheeses, for the fruits and vegetables, for the meats and fish that would properly make up such a diet. The closest I can get is a once a week farmer's market which still doesn't come close to compare. My parents talk about the markets, the "corner stores" like this of the past but they have largely gone away. Getting up early to get to the market each morning seems like a big part of this in the actual Mediterrean. It also means planning a bit, which I don't think "we" do that much. That is "we" decide what to eat pretty much just prior to eating it which I think leads to less optimal choices.

The other stumbling blocks is we just don't take two hours a meal with food scattered here and there more like party trays than dinner plates. We should. It's great. But we just don't do it.

 

[Judge Smails]

And to answer the OP, I don't think anything is wrong at all with the diet.

I'm sure folks will vary some on the protein. Some may want more chicken or beef and not as much fish.

It's just personal opinion, but a healthier diet seems mostly about eliminating the fast food, junk food in bags, sodas, and sugar and anything ultra processed.

I think if you get that right, the chicken vs fish question seems less important.

Good, because while I like fish I just can't eat a lot of it. Really want it maybe once a week and that's it.

 

[BLOCKED_PUNT]

What’s wrong with the Mediterranean diet?​

fish

I didn’t grow up eating it (we ate mostly beef) but have adapted my palate to love fish. My wife didn’t either, despite being raised on an island with fresh seafood everywhere.

It wasn’t hard for me to start eating salmon. And we’ve gradually introduced “chicken fish” that don’t taste fishy - stuff like mahi, cod, halibut, and opakapaka. We also eat a decent amount of shrimp, plus scallops on occasion.

Anyway, you didn’t say flavor is what makes fish “wrong”, but I just wanted to say it is possible to adapt to it.

My parents and brother all like seafood. They regularly do crab boils. My dad is especially fond of salmon. Funny but true story, when we went to Alaska I was the only one that didn't eat fish. What's slightly funny about this is that I do enjoy going fishing (haven't done it in a while though) but I don't really like fish that much. At various points in my life I've gone through phases where I'd eat catfish or crab or salmon but I always reached the point of no mas. Several years ago, when I was trying to eat "healthier" I had bought a bag of frozen teriyaki salmon that I ate on for a few weeks. I could probably "learn" to eat fish but chicken is just my meat of choice.

I just thought it would be funny to say fish was the problem just because I don't really like it.

 

[djmich]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

Do you think Americans, as a whole, are at risk for getting too few calories?

But yes, fresh fish and certain fruits/veggies are more expensive, as are less processed grains.

Ha, that's fair, but now you want people to eat better AND eat less...this is AMERICA!!!

One thing I've worked to gradually do is reduce my meat portion with a larger veggie portion. Its interesting changing your programming this way, as it is certainly programmed in me to eat a big meat portion...but it is both healthier and cheaper to eat less meat.

I know you're not a fan of protein supplements in general...but if I'm stubborn and going to take a powdered supplement it sounds like you think plant based is better?

 

[InDitkaWeTrust]

To answer the OP's question, Americans don't follow it specifically as a diet because it's not flashy and can't (or isn't) monetized by the InstaTok or FaceGram crowd. It's a lifestyle diet and that's boring to most Americans.

 

[BLOCKED_PUNT]

I bought 4 boxes of protein shakes from Costco. I like these. You can also buy a powder and make your own though.

 

[Brunell4MVP]

none of the fittest countries in the world are around the Mediterranean. They are mostly northern european and far, far east asian countries. Common ingredient is fish and lots of exercise. Greece, Italy and Turkey have over 30% obesity rates.

 

[Judge Smails]

Bad day for this as I just trimmed my 21 lb prime brisket for my family BBQ tomorrow. Add in texas sausage from the premier butcher shop in town and chicken and it will be a feast. At least plenty of veggies and sides that are pretty healthy. I guess the Mediterranean can wait until next week.

 

[Terminalxylem]

And to answer the OP, I don't think anything is wrong at all with the diet.

I'm sure folks will vary some on the protein. Some may want more chicken or beef and not as much fish.

It's just personal opinion, but a healthier diet seems mostly about eliminating the fast food, junk food in bags, sodas, and sugar and anything ultra processed.

I think if you get that right, the chicken vs fish question seems less important.

Good, because while I like fish I just can't eat a lot of it. Really want it maybe once a week and that's it.

Although the chicken vs. fish question hasn’t been studied specifically, tmk, I’ll argue the distinction is particularly important in those with heart disease.

While both offer lower saturated fat than red meat, there’s a big difference in omega 3 fatty acids between the two. Moreover, studies of fish consumption have shown cardiovascular and all cause mortality benefits, while lean chicken is more neutral in the literature I’m aware of.

But it’s probably more important to limit overall meat consumption, in favor of fruits, veggies, legumes, seeds, and whole grains. Not eliminate meat entirely, but relegate it to a side dish only a few meals. So like 3-5 servings of mostly fish, per week.

ETA I know you know this, but processed meats, like sausage, are atop the heart unhealthy pyramid, alongside smoking. No butcher will change that.

 

[Terminalxylem]

none of the fittest countries in the world are around the Mediterranean. They are mostly northern european and far, far east asian countries. Common ingredient is fish and lots of exercise. Greece, Italy and Turkey have over 30% obesity rates.

Obesity is a more recent phenomenon in those countries, AFAIK. You really need to look at the portion of their populations who consume traditional Mediterranean diets, not those who’ve adopted westernized, ultraprocessed junk.

Also, all those skinny Asian countries consume a ton of carbohydrates, largely rice, and eat a lot less meat than we do.

 

[Terminalxylem]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

Do you think Americans, as a whole, are at risk for getting too few calories?

But yes, fresh fish and certain fruits/veggies are more expensive, as are less processed grains.

Ha, that's fair, but now you want people to eat better AND eat less...this is AMERICA!!!

One thing I've worked to gradually do is reduce my meat portion with a larger veggie portion. Its interesting changing your programming this way, as it is certainly programmed in me to eat a big meat portion...but it is both healthier and cheaper to eat less meat.

I know you're not a fan of protein supplements in general...but if I'm stubborn and going to take a powdered supplement it sounds like you think plant based is better?

Absolutely on the plant based protein powder. There’s enough data to suggest excessive animal protein is bad, even though gym bros will fight you tooth-and-nail to suggest otherwise, especially if you sprinkle in buzzwords like “grass-fed”.

Though really, it’s better to get the protein from whole foods than powder.

 

[DA RAIDERS]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

Do you think Americans, as a whole, are at risk for getting too few calories?

But yes, fresh fish and certain fruits/veggies are more expensive, as are less processed grains.

Ha, that's fair, but now you want people to eat better AND eat less...this is AMERICA!!!

One thing I've worked to gradually do is reduce my meat portion with a larger veggie portion. Its interesting changing your programming this way, as it is certainly programmed in me to eat a big meat portion...but it is both healthier and cheaper to eat less meat.

I know you're not a fan of protein supplements in general...but if I'm stubborn and going to take a powdered supplement it sounds like you think plant based is better?

Absolutely on the plant based protein powder. There’s enough data to suggest excessive animal protein is bad, even though gym bros will fight you tooth-and-nail to suggest otherwise, especially if you sprinkle in buzzwords like “grass-fed”.

Though really, it’s better to get the protein from whole foods than powder.

My favorite gout joke is that grass fed beef is ok for gout sufferers.

 

[culdeus]

In the literature there has been a lot of discussion about how many of the staples in the Mediterranean diet are not widely available and/or affordable in the US. This is why some studies use a “Mediterranean diet scale” and evaluate people based on how close their eating pattern is to the Mediterranean diet.

From a heart-related perspective, there’s really no difference in effectiveness between the Mediterranean diet and the DASH diet, and DASH components are much more readily available in this country.

which staples of the Mediterranean diet are not widely available/affordable in the US?

I think the key part is where are you going to get the bulk of your calories from. In the mediterranean diet it relies heavily on veggies and fish. Both are certainly more expensive than carbs and other high calorie fillers.

Do you think Americans, as a whole, are at risk for getting too few calories?

But yes, fresh fish and certain fruits/veggies are more expensive, as are less processed grains.

Ha, that's fair, but now you want people to eat better AND eat less...this is AMERICA!!!

One thing I've worked to gradually do is reduce my meat portion with a larger veggie portion. Its interesting changing your programming this way, as it is certainly programmed in me to eat a big meat portion...but it is both healthier and cheaper to eat less meat.

I know you're not a fan of protein supplements in general...but if I'm stubborn and going to take a powdered supplement it sounds like you think plant based is better?

Absolutely on the plant based protein powder. There’s enough data to suggest excessive animal protein is bad, even though gym bros will fight you tooth-and-nail to suggest otherwise, especially if you sprinkle in buzzwords like “grass-fed”.

Though really, it’s better to get the protein from whole foods than powder.

My favorite gout joke is that grass fed beef is ok for gout sufferers.

Don't plan on a career in stand up comedy

 

[Max Power]

Is the evidence using the health profile of the average person in the Mediterranean region? Or is it US consumers eating a Mediterranean diet vs a standard diet?

I love their cuisine, so I'm all about it. I guess my main concern would be the amount of processing in the ingredients used in the US vs that region.

It’s been studied in many different cultures, including Americans. What specific unprocessed ingredients are unavailable here?

I'm guessing someone could find whatever they need. It was more along the lines of if I buy a 10 count of pita bread in the med, its probably healthier than the 10 count I'm buying at an American grocery store.

 

[Mister CIA]

My favorite gout joke is that grass fed beef is ok for gout sufferers.

I'll bet they call you Dane Cook.

 

[djmich]

Is the evidence using the health profile of the average person in the Mediterranean region? Or is it US consumers eating a Mediterranean diet vs a standard diet?

I love their cuisine, so I'm all about it. I guess my main concern would be the amount of processing in the ingredients used in the US vs that region.

It’s been studied in many different cultures, including Americans. What specific unprocessed ingredients are unavailable here?

I'm guessing someone could find whatever they need. It was more along the lines of if I buy a 10 count of pita bread in the med, its probably healthier than the 10 count I'm buying at an American grocery store.

If you look at the list of foods in the Mediterranean diet…I think it’s generally a lot easier to avoid processed food. Pita bread (or any bread) is not in the diet. It’s not anything and everything that people currently in the Mediterranean are eating.

 

[Mister CIA]

Related: anyone else make their own vinaigrette?

1.5 T olive oil, 0.5 T balsamic, 1/4 tsp Dijon mustard, 1/4 tsp salt, black pepper - 200 calories.

Whisk it good, toss with mixed greens. Use this as a meal base about 3 times a week.