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Mediterranean Diet Can Protect Against Breast Cancer

In a study in Spain, scientists analyzed five years of dietary intake for 1017 women with incident cases of breast cancer, and 1017 healthy women of similar age without a history of breast cancer, and categorized their diet as Mediterranean, Western, or Prudent (low fat). Researchers found that women who consumed a Mediterranean diet pattern had a significantly lower risk of breast cancer, an association that was especially strong for triple-negative tumors (a type of breast cancer that does not respond to hormonal therapy). On the other hand, the Western diet was associated with an increased risk of breast cancer, and the Prudent diet had no association to breast cancer risk.
British Journal of Cancer. 2014 Aug 7 [Epub ahead of print] (Castello et al.)

Mediterranean Diet Reduces Risk of Cognitive Decline

Just because you don’t live in the Mediterranean, doesn’t mean you can’t benefit from the Mediterranean diet. An Australian study followed 527 healthy older adults (average age=69 years) in 3 different dietary pattern groups (Australian-style Mediterranean, Prudent/healthy, and Western) over a 3-year period. Researchers found that in participants with genetic predisposition to Alzheimers disease (APoE4 allele carriers), high adherence to the Australian-style Mediterranean diet (high in fruits, vegetables, legumes, grains, and fish) was associated with better executive function, the set of mental processes used in planning, strategizing, remembering details, and managing time and space.
Molecular Psychiatry. 2014 July 29. [Epub ahead of print] (Gardener SL et al.) 

Olive Oil May Help Prevent Osteoporosis

A recent review of 37 studies found that people who follow a Mediterranean diet have fewer incidences of bone health issues, like osteoporosis. The reason for this relationship seems to lie in the phytochemicals, antioxidants, and anti−inflammatory properties of the foods eaten in the Mediterranean diet, particularly olive oil. Few human studies have been conducted to help show the mechanism by which olive oil helps protect bones. However, various animal studies indicate that the compounds found in olive oil not only help prevent bone loss, but also help improve bone formation. Though olive oil cannot be solely responsible for the reduced incidences of osteoporosis in places that follow a Mediterranean diet, the growing body of research suggests that olive oil is a key component of maintaining good bone health.
International Journal of Food Sciences and Nutrition. 2014 June;65(7):834−840. (Garcia−Martinez O et al.)

Vegetarian Protein Just as Good as Meat Protein in Weight Loss

Following a high protein diet can be a successful weight loss strategy, but meat-based high protein diets may increase the risk of developing heart disease and colon cancer, due to their high saturated fat content. A recent British study tested to see if following a vegetarian-based high protein diet, which is high in heart healthy fats and low in saturated fats, would have the same weight loss benefits as a meat-based high protein diet. They found that not only were the two diets equally effective at weight loss, but also that the vegetarian-based high protein diet improved cholesterol more than the meat-based high protein diet. The authors conclude that vegetarian proteins are a great alternative to meat-based protein diets when it comes to weight loss.
American Journal of Clinical Nutrition. 2014 June; 100: 548-558. (Neacsu M et al.)

Vegetarian Diets Have Lower Greenhouse Gas Emissions and Lower Mortality Rate

Science is showing that plant-based diets can benefit people and the planet. Researchers at Loma Linda University in California analyzed both greenhouse gas emissions and mortality rates for over 70,000 participants from a large prospective cohort study (Adventist Health Study 2). The scientists found that the food choices of semivegetarians (eating meat more than once a month but less than once a week) and vegetarians were linked to 22% and 29% lower greenhouse gas emissions respectively than nonvegetarian diets. Additionally, the mortality rate for semivegetarians and vegetarians was 20% lower than the mortality rate of nonvegetarians.
American Journal of Clinical Nutrition. 2014 June 4;100(Supplement 1):490S-495S. [Epub ahead of print] (Soret S et al.)

Med Diet Slows Diabetes Progression

The Mediterranean Diet slowed the progression of type 2 diabetes more than a low-fat diet, in a recent randomized controlled trial in Naples, Italy, of 215 adults recently diagnosed with diabetes. The Med Diet group ate a diet high in olive oil, vegetables and whole grains, with poultry and fish replacing most red meat, while the low-fat group concentrated on restricting fatty or sugary snacks and limiting overall fat. At the six-year mark, all the people in the low-fat group needed medication, while some in the Med group were able to delay medication for two more years. People on the Med Diet also tended to lose more weight and to stick with the diet even after the trial ended.
Diabetes Care, ePub April 10, 2014. Esposito et al.
 

Vegetarian Diets May Lower Blood Pressure

Researchers in Japan and the United States reviewed data from over 21,000 people to investigate the association between vegetarian diets and blood pressure. After analyzing 32 observational studies and 7 controlled trials published between 1900 and 2013, the scientists found that eating a vegetarian diet is associated with a significant reduction in both systolic (4.8-6.9 mm Hg decrease) and diastolic (2.2-4.7 mm Hg decrease) blood pressure compared with diets that include meat.
JAMA Internal Medicine. 2014 April; 174(4):577-587 (Yokoyama Y et al.)

Plant-based Diet Declared the Healthiest

Because traditional nutrient analyses can’t account for the complex interactions between food and nutrients, scientists have begun using more holistic dietary pattern analyses to assess overall diet quality. In this study, researchers analyzed the self-reported eating patterns of 1475 adults in Belgium against both the Healthy Eating Index (HEI-2010, a measure of how well a diet conforms to the 2010 U.S. Dietary Guidelines) and the Mediterranean Diet Score (MDS, a measure of how well a diet conforms to the Mediterranean diet). In both measurements, participants with vegan diets (diets that exclude all animal products, including meat, fish, dairy, and eggs) came out with the highest score. Additionally, the vegan diets were found to have the best fat profile, the most fiber, the lowest calories, the most fruits and vegetables, and the lowest sodium. These findings are significant, because researchers point out that “high scores in both indexing systems (HEI-2010 and MDS) are related with positive health outcomes.”
Nutrients. March 2014;6(3):1318-1332.

Med Diet and Lower Risk of Peripheral Artery Disease

Researchers for the PREDIMED study reviewed data that followed about 7,500 adults aged 55 to 80 who had a high risk of developing heart disease. The people were divided into 3 groups: one was assigned to eat a Mediterranean Diet enriched with extra-virgin olive oil; one was assigned to eat a Mediterranean Diet enriched with nuts; and one was assigned to a control group that received advice on following a low-fat diet. Over five years a total of 89 participants developed peripheral artery disease (PAD), which deposits plaque in the arteries of the legs, restricting blood flow, and can cause pain during walking. Participants in the control group developed PAD at a rate of about 0.5% per year. The Med Diet with nuts group experienced half that rate, and the Med Diet with olive oil group experienced an even lower rate of 0.15% per year. Researchers believe this is the first randomized primary prevention trial to suggest an association between diet and reduced rates of PAD.

JAMA. 2014; 311(4):415-417 [Ruiz-Canela M, Estruch R, Corella D, Salas-Salvadó J, Martínez-González MA].

Shared Meals and Family Meals Linked with Better Nutrition

Shared meals and family meals are a hallmark of many traditional diets and lifestyles. To see how eating together affects nutrition, researchers at the University of Minnesota reviewed the existing research on shared and family meals and nutrition status. The researchers conclude that there is “clear evidence that family meals (among youth) and shared meals (among adults) are associated with better dietary intake and that these findings transcend the lifespan.”
Journal of Nutrition Education and Behavior. 2014 Jan:46(1):2-19. (Fulkerson JA et al.)

Med Diet May Help Cut Diabetes Risk without Cutting Calories

Researchers reviewed data collected during the PREDIMED study in which more than 3500 patients aged 55 to 80 years with high cardiovascular risk were randomly assigned to eat 1 of 3 diets: Mediterranean Diet supplemented with extra-virgin olive oil, Mediterranean Diet supplemented with nuts, or a control diet (patients received advice on a low-fat diet). None of the diets were calorie restricted. Over the course of the study 16% of the participants on a Med Diet enriched with extra-virgin olive oil and 18.7% of those on the Med Diet plus nuts developed type 2 diabetes, compared to 23.6% of the participants on the control diet, leading researchers to conclude that a Mediterranean Diet enriched with olive oil but without calorie restrictions can reduce diabetes risk for people with high cardiovascular risk.

Annals of Internal Medicine. 2014; 160(1):10-10-10. [Salas-Salvadó, et al].

Med Diet May Help Prevent Gestational Diabetes

Researchers assessed the dietary habits of more than 1000 pregnant women in 10 Mediterranean countries to determine their adherence to a Mediterranean Diet. The women were screened for gestational diabetes between their 24th and 32nd weeks of pregnancy. The researchers found that adherence to a Mediterranean Diet is associated with lower incidence of gestational diabetes. They call for further testing of the use of the Mediterranean Diet for the prevention of gestational diabetes.

European Journal of Clinical Nutrition. 2014; 68:8-13. [Karamanos, et al].

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