Following a traditional Mediterranean Diet has been linked to good health in numerous association studies. Although there are many reasons why this kind of eating could be good for health, e.g. it is rich in antioxidants and nutrients that play a role in disease prevention, the studies only show potential links and do not conclusively prove that following this kind of eating pattern is good for health. Recently a study (1) has been published which begins to help elucidate one of the reasons why a Mediterranean diet might be useful for health.
The study(1) looked at how a Mediterranean diet and olive oil might impact the way our genes function and how that might be effecting health. The study scientists looked specifically at genes related to heart health. The study was small, involving 90 healthy individuals aged between 20 and 50 and lasted 3 months. The participants were split into three groups:
Group 1) Were given a traditional Mediterranean diet to follow including the use of good quality virgin olive oil that was high in polyphenols (active plant chemicals)
Group 2) Were asked to follow a traditional Mediterranean diet but using a ‘washed’ virgin olive oil which was very low in polyphenols
Group 3) Were asked to follow their normal diet and acted as a control group.
The researchers took blood samples from the participants and checked them for various health-related factors in a laboratory e.g. inflammatory status and various genetic changes. They found that group 1, who were following a traditional Mediterranean diet with a good quality virgin olive oil rich in polyphenols, had ‘down-regulation’ [positive changes] of various genes related to atherosclerosis (hardening of the arteries associated with poor heart health). Additionally, the olive oil polyphenols made a significant impact on the expression of genetic changes influencing coronary heart disease. Results also showed that the consumption of virgin olive oil in conjunction with a Mediterranean diet can positively impact lipid and DNA oxidation, insulin resistance, inflammation, carcinogenesis, and tumour suppression.
In a press release (2) one of the researchers involved in the study said “Knowing which genes can be modulated by diet in a healthy way can help people select healthy diets,” “It is also a first step for future nutritional therapies with selected foods.” The editor of the scientific journal publishing the study said (2) “This study is ground breaking because it shows that olive oil and a Mediterranean diet affect our bodies in a far more significant way than previously believed” “Not only does this research offer more support for encouraging people to change their eating habits, it is an important first step toward identifying drug targets that affect how our genes express themselves.”
A traditional Mediterranean style of eating includes plentiful amounts of vegetables, fruits, nuts/seeds, olive oil, legumes (beans and peas), wholegrains, fish (including oily fish such as salmon, trout, sardines and mackerel) and low-fat dairy products. When looking at low fat yoghurts be aware and check the labels, often these can be loaded with added sugar. Opt for natural yoghurts, with nothing added – fruit can be added for some natural sweetness and added nutritional benefit. This kind of eating pattern is ‘nutrient dense’ – the food is packed with lots of vitamins, minerals, fibre and flavonoids (members of the polyphenol family, plant chemicals), much of the food is not high in calories (not energy dense) but is high in nutrition, a great way of eating for health and weight control reasons.
(1)V. Konstantinidou et al. 2010. In vivo nutrigenomic effects of virgin olive oil polyphenols within the frame of the Mediterranean diet: a randomized controlled trial. The FASEB Journal. 24(7):2546-57. DOI: 10.1096/fj.09-148452
(2)Federation of American Societies for Experimental Biology (2010, June 30). Virgin olive oil and a Mediterranean diet fight heart disease by changing how our genes function. ScienceDaily. Retrieved July 2, 2010, from http://www.sciencedaily.com /releases/2010/06/100630111035.htm
Written by Ani Kowal
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