The ‘right’ diet

Written by Vienna

This is not an article about weight loss.

The traditional Mediterranean diet usually includes a high intake of olive oil, fruits, nuts, vegetables, grains and cereals. It encourages a moderate intake of fish and poultry; and a low intake of dairy products, red meat, processed meats, and sweets. Lucky for us, wine is also consumed in moderation, but with meals. The risk of developing cardiovascular diseases goes down with adherence to a Mediterranean diet. However, the key driver in this protective effect does not appear to be weight loss but the Mediterranian diet per se (although weight loss would have independent protective effects too). The mechanism behind this is still unclear, however, it is very likely that extra-virgin olive oil and nuts had a major role to play. Olive oil is full of monounsaturated fatty acids; while nuts have a high content of all unsaturated fatty acids — higher consumption of unsaturated fats has been proven to be linked with lower mortality as they correct cholesterol imbalances in your blood. However, it is most likely that the whole diet acts in symphony (reduction in red and processed meats + addition of fish, whole grains, olive oil and nuts) that leads to the maximal protective effect against cardiovascular diseases.

There are definitely regional variations in the Mediterranean diet, shown by the Spanish, French, Italian and Greek interpretations of the cuisine. The roots within them all is the Pioppi diet. Pioppi is a small Italian village and it is UNESCO-protected as the ‘home of the Mediterranean diet’ — described as more than just a diet, but a lifestyle and heritage hailed as one of the healthiest in the world. It encourages plenty of vegetables, nuts, legumes and fish, but discourages red meat, starchy carbs and sweet treats. This is also combined with an active lifestyle, adequate sleep, regular socialisation, as well as alcohol in moderation. Two renowned cardiologists have published a book named after the diet and put their own spin on the lifestyle, though their recommendations are slightly controversial.

Is there a risk of excess caloric intake from the high-fat diet? Maybe. However, consuming a Mediterranean diet seems to be more satiating, partially due to the higher intake of olive oil and lesser intake of processed foods. Studies on Mediterranean diets have not found any statistically significant weight gains on their participants.

However, is this the one true diet that is suitable for everyone? Absolutely not. Various factors such as culture, accessibility, compatibility of lifestyles and climate play a role in our diet decisions. As for instance, the Meditarranean diet requires a consumption of 1 litre of olive oil a week, otherwise 30g of nuts a day! While the health benefits are aplenty, fully implementing the Meditarranean diet would be difficult. Especially for people living in East Asia or even Southeast Asia where affordable and high quality olive oil is less accessible, as opposed to living near Mediteranean regions.

Perhaps, we could start small by integrating certain aspects of the Meditarranean diet into our lifestyle, such as by consuming more unprocessed, fresh foods, seafood, legumes and whole grains. Diets are complex and its compatibility with each individual is intertwined with genetics, hence there is no perfect fit.

Read more at

What is the Pioppi diet?

Yeo, Giles. ‘Gene Eating’. 2019. Chapter 11.

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