The truth about the Mediterranean diet | ZOE Dailies with Christopher Gardner

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Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.

Today we’re talking about the the Mediterranean diet. This indulgent diet champions vegetables, beans, fish, and even red wine, all with a liberal helping of extra virgin olive oil.

However, this relatively high fat diet undergoes many regional adaptations, and the wide range of options can be confusing, even intimidating if you’re not that confident in the kitchen.

In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, Professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they discuss this diet's potential health benefits and pitfalls.

If you want to uncover the right foods for your body, head to https://zoe.com/podcast and get 10% off your personalised nutrition program.

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Timecodes:
00:00 Introduction
00:42 Topic Intro
02:50 What is the concept of the Mediterranean diet?
04:15 Why do we have more data on this diet?
06:14 What are the main differences between this and other diets?
07:39 How much meat is in the Mediterranean diet?
08:33 Is the Mediterranean diet a 'whole food' diet?
09:23 How do whole grains fit into this diet?
10:07 Where do oils and legumes come into this?
11:43 What happens when you switch from a US/UK centric diet to a Mediterranean diet?
13:35 What is going on inside the body to deliver the health benefits?
14:22 What are the possible challenges of the mediterranean diet?
16:10 Keto vs Mediterranean diet study
19:32 What's the verdict?
20:11 Outro

Mentioned in today’s episode:

Adherence to Ketogenic and Mediterranean Study Diets in a Crossover Trial: The Keto-Med Randomized Trial, from Nutrients
Link: https://pubmed.ncbi.nlm.nih.gov/33802...

Effect of a ketogenic diet versus Mediterranean diet on glycated hemoglobin in individuals with prediabetes and type 2 diabetes mellitus, from the American Journal of Clinical Nutrition
Link: https://pubmed.ncbi.nlm.nih.gov/35641...

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Episode transcripts are available here: https://joinzoe.com/learn/category/po...