The Western diet is characterized by consumption of higher amounts of processed and refined foods rich in salt, added sugar, fats added through frying and breading, increased use of alcohol, sweets and desserts, processed meat products and red meat, and lower amounts of a variety of products in their natural form such as nuts, fruits and vegetables, natural spices, fish and seafood. This dietary pattern has been associated with development and exacerbation of many chronic diseases such as obesity, cardiovascular diseases, oncological diseases, endocrine diseases, autoimmune diseases, etc.
The Mediterranean diet is considered one of the most healthy diets in the world and represents the absolute opposite of the Western dietary pattern.
It includes:
The health effect is attributed to the increased intake of healthy nutrients such as
High intake of complex carbohydrates from whole grains, high-fiber fruits and vegetables, plant polyphenols, polysaccharides, alkaloids and saponins.
These molecules have proven antioxidant, anti-inflammatory and prebiotic effects. A high daily intake of polyphenols from a variety of foods (over 900 mg/d) is associated with a healthy gut microbiome function, protection of the gastrointestinal mucosa and reduction of the risk of developing a chronic disease and death.
High intake of marine-derived biologically active Omega-3 unsaturated fatty acids – eicosapentaenoic and docosahexaenoic acids (EPA and DHA)
As a result of following this diet the overall ratio between consumption of Omega-3 and Omega 6/9 fatty acids is improved, excessive consumption of saturated fatty acids of animal origin is reduced and intake of unhealthy trans fats is highly limited. This improved balance of dietary fats is associated with reduced production of inflammatory signaling molecules (prostaglandins, interleukins and leukotrienes) and an improved lipid profile, resulting in reduction in the risk of multiple chronic and inflammatory diseases.
Intake of protein from high-quality nutritional sources
There are no good and bad proteins, there are good and bad protein sources.
After consumption all ingested proteins are broken down in the stomach into some of the 20 nonessential and essential amino acids, dipeptides and tripeptides, which are absorbed by the gastrointestinal mucosa and satisfy the demands of all tissues, organs and systems of the body. When unprocessed high-protein foods (chicken breast, shrimps, fish, turkey, beef, etc.) are consumed the risk of intake of additional unhealthy food groups, such as simple carbohydrates, saturated fatty acids and trans fats, is reduced.
The diet restricts consumption of mixed foods lower in protein and higher in unhealthy nutrients (smoked salami, salted cold meats, some dairy products), thereby reaching as clean protein intake at mealtimes as possible.
Vitamins and minerals
Vitamins and minerals play an essential role in maintaining normal cell functions and growth and development processes. They are required for many enzymatic processes, electrolyte balance, nerve impulse generation, bone matrix formation, hormone regulation, wound healing and many other physiological processes. This diet promotes nutritional diversity with intake of many unprocessed foods of plant and animal origin, sources of all necessary vitamins and minerals, thus preventing the development of their deficiencies in the body.
The Mediterranean diet with different variations in daily calorie intake and macronutrients (e.g. increased protein intake) may be an appropriate healthy and balanced diet that, together with healthy levels of physical activity, may improve the nutritional status and the general well-being and reduce the intensity of adverse drug reactions of the antitumor therapies administered. Data from various clinical studies support the use of the Mediterranean diet during active treatment of cancer patients to reduce cancer-related fatigue and improve overall quality of life (QoL) manifested with increased physical activity, reduction of pain, dyspnea and insomnia.
