​Mediterranean diet, fact or fiction?

Recent studies have shown that a Mediterranean diet supplemented with either olive oil or nuts was more beneficial in preventing breast cancer compared to a low fat diet, without advising what type of fats to use.

The rationale for the influence of olive oil on cancer risk is that oil has anti-inflammatory and antioxidant properties with it polyphenols content.

Keep in mind that 1 table spoon of oil is equivalent in calories to 1 table spoon of mayonnaise or butter; however, fat in oil consists mainly of the GOOD UNSATURATED one.

Key components of the Mediterranean diet:

• Eating primarily plant-based foods: fruits, vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Eating fish and poultry at least twice a week
• Limiting red meat
• Using herbs and spices instead of salt to flavor foods.

By Ms. Ayla Coussa

Clinical Dietitian