The Mediterranean Diet was in the news again this week, as more research has shown that it has cancer fighting properties. In a recent study of 26,000 Greek people, the Mediterranean Diet showed a reduction in cancer of up to 12%. Just consuming olive oil instead of other vegetable oils or animal fats reduced cancer by 8%. Also, broccoli has been found to be very good at helping to ward off prostrate cancer. Previously tomatoes were the superfood for fighting prostrate cancer.

The research was carried out by Harvard University and published in the British Journal of Cancer. The study followed a large group of Greeks (approx. 26,000) over a period of eight years. This study was the largest scientific study so far to examine the role of the Mediterranean Diet in fighting cancer.

The Mediterranean diet is inspired by the traditional dietary patterns of some of the countries of the Mediterranean region, especially diets common in Crete, much of Greece, and southern Italy. The Mediterranean diet also demands regular outdoor physical activity, to mimic the activities of farm labourer. The diet emphasises abundant vegetables and salads, fresh fruit, olive oil for fat, dairy products (principally cheese and yoghurt), and fish and poultry consumed in low to moderate amounts. Only a few eggs are consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts. Total fat in the Mediterranean diet is restricted to approx. 25% of calories, with saturated fat at 8% or less of calories. The diet is often cited as beneficial for being low in saturated fat and high in mono-unsaturated fat and dietary fibre.

The single most important change to diet was simply eating more unsaturated fats such as olive oil - this resulted in a reduction of cancer by 9%. In addition to this, just eating less red meat, and more pulses (peas, beans and lentils) cut the risk of cancer by 12%.

“It shows there are a number of things you can do, and there is no one ’superfood’ that can stop you developing the disease.” Sara Hiom, from Cancer Research UK

There are many diets to chose from, but the Mediterranean Diet certainly seems to be one of the healthiest. For losing weight quickly, diets such as the Atkins low-carb diet or the Zone diet, are useful, however, for long term health, a diet higher in unsaturated fats and fresh fruits and vegetables is essential. Colonic cancer is the third biggest cancer killer, and over consumption of red meat is believed to be the main cause.

Recommended Foods for the Mediterranean Diet:

Bread, Pasta, Grains: Bread, Pasta, Rice, Couscous, Polenta, Potatoes
Fruits: Olives, Avocados, Grapes
Vegetables: Spinach, Eggplant, Tomatoes, Broccoli, Peppers, Mushrooms, Garlic, Capers Beans
Legumes, Nuts: Almonds, walnuts and other nuts; Chick peas, white beans, lentils and other beans; Peanuts
Olive Oil
Cheese & Yogurt
Fish: Shellfish, Sardines
Poultry: Chicken
Eggs
Sweets: Pastries, Ice Cream, Cookies
Meat: Veal, Lamb