The paleo mediterranean: a new preventative diet model

why does it matter

Les maladies cardiovasculaires (MCV) restent la cause de décès la plus fréquente, puisqu’elles représentent 2.2 millions de décès chez les femmes et 1.9 million de décès les hommes en 2019 en Europe, soit les décés 31 % de tous Globally.

To eliminate these diseases, Promoting healthy eating is perhaps one of the most cost-effective strategies To prevent cardiovascular disease‘, says Dr. Michel de Lorgerel, author of How to escape from heart attacks and strokes. Many dietary patterns appear to be protective, notably the Mediterranean diet characterized by high consumption of fruits, vegetables, whole grain products, nuts, legumes, vegetable oils, fish and seafood, moderate consumption of meat and dairy products from small ruminants, and low consumption of sweetened beverages.

As an alternative to the Mediterranean diet, alternative dietary patterns have emerged, such as the paleo diet, which is still based on limited scientific evidence. Paleo has potential health benefits: it suggests the complete avoidance of ultra-processed foods and encourages the consumption of foods of wild plant and animal origin in accordance with the presumed lifestyles of mankind in the Paleolithic era, which ended 10-20 thousand years ago. People who follow such a diet have a high intake of fruits, vegetables, nuts, eggs, fish and unprocessed meat, and low intake of dairy products, grains, legumes, processed foods, added salt, sugar, refined oils and margarine. Paleo’s popularity has grown in recent years, especially among young adults and athletes, but also among patients with chronic conditions such as inflammatory bowel disease and celiac disease. Many studies have been done on the paleo diet, but they are often small, and some without a control group. However, two studies with large numbers of participants found that following the paleo diet was associated with lower mortality.

Read : Reduce mortality with the paleo or mediterranean diet

Anthropological studies indicate that hunters and gatherers were thin, physically fit, and free from chronic diseases and mental disorders due to their lifestyle.‘,” says Dr. Brett Weinstein, co-author of The Lost Hunter-Gatherer’s Guide to the 21st Century. “without restriction to food, The contradictions between the hunter-gatherer lifestyle and the lifestyles of Homo sapiens in modern times are referred to as evolutionary discord And they partly explain the massive increase in chronic non-communicable diseases, whether physical or mental, over a century.. “

What does science say?

In a recent study, researchers wanted to find out whether young adults who lived near the Mediterranean and followed an old-fashioned model had a lower risk of cardiovascular disease. The results: The closer people are to following the paleo diet, the lower their risk of cardiovascular disease. The risk reduction was 55% compared to people who were the least paleo eaters. Nuts or fish appear to play a role in reducing risk, suggesting a synergistic effect of diet components. Excluding the pills on the contrary can reduce the risk, but additional studies should say so. What is also notable is that the people who stick to the Mediterranean diet and the Paleo diet the most are those who saw their risk go down the most.

Read: paleo or mediterranean against inflammation

The Paleo diet has been shown in other studies to significantly reduce body weight, waist circumference, BMI, and body fat percentage, as well as blood pressure, cholesterol, and triglycerides.

The potential beneficial effects of paleo may be due to the high consumption of fruits and vegetables (important sources of fibre), fish, nuts, and good fats, as well as the limited consumption of ultra-processed foods; This diet promotes a higher nutrient density. Compared to Western diets, this diet can provide 200-300% more fiber, 150-200% more polyunsaturated and monounsaturated fatty acids, 400% more omega-3 fatty acids, and 60-70% less of saturated fatty acids.

Furthermore, this study confirms that the Mediterranean-type diet is closely related to cardiovascular protection. Unlike the paleo diet, the Mediterranean diet recommends eating legumes and whole grains. Consumption of legumes can be beneficial against the risks of cardiovascular disease and type 2 diabetes. Grain products, provided they are whole and raw, also have benefits, as they provide fiber, vitamins, minerals, lignans and phytochemicals.

practically

Based on these studies, a diet based on Mediterranean and Paleo squares can provide significant benefits. It will consist of following a basic Mediterranean diet, eliminating ultra-processed foods and increasing the proportion of fruits, vegetables and nuts. Cereal products can be consumed provided that they are already whole. The bread should be similar to that recommended by Dr. Christian Remizi in the bestseller save the bread : whole wheat flour, sourdough, slow kneading. This means eliminating the majority of commercial bread, including “traditional” French bread. Dairy products remain optional.



#paleo #mediterranean #preventative #diet #model

Leave a Comment

Your email address will not be published.