In the world of the many diets, the Mediterranean one has a special place. Although, the people of these countries have extensive meals, they never seem to get fat, and that is a great puzzle to the obesity-plagued America.
The specialists will tell you it is the garlic, and the olive oil, and the wine, etc… that all contain substances that help your metabolism and your health. And you know what? It is true. They all have very positive qualities, but there is so much more to explain why Mediterranean people do not get obese.
They have long and extensive but properly sized meals
With a meal that starts with a soup or a salad, you already start to fill your stomach with relatively low calorie food, so there is less room left for the higher calorie food. Our brain has two ways of getting the message that we have eaten enough. The mechanical message is a simple nervous transmission to the brain from the stomach, when this one is extended because of food intake. It is as if the stomach says: “I am full, stop sending food!” The second way is a biochemical one sending a message through blood content and pH that says: “there is enough fuel in the tank, you can stop now!”
The mechanical message is rather instantaneous, while the biochemical one has a lag. This is why the appetizer is so useful. If you start with a dish that is highly concentrated in calories, you will pass the amount of calories that you need before your stomach can say to the brain that it is full, and the excess calories will be stored in fat.
A three-course menu means that the portion of every course is smaller, and that contributes to less calorie intake. Who has a 9-oz (270 g) steak for dinner, except in North America?
When you have big meals, you do not snack
The other advantage of extensive meals is that you have enough calorie intake for another four hours, which in Mediterranean society is the time of the next meal. Therefore, they do not snack between meals. When you graze on snacks all day long, which by the way are all loaded with sugar and/or fat, you end up eating more calories than you would with two large better-balanced structured meals.
Snacking on a bag of chips or salted nuts or scooping from a bucket of ice cream while watching TV is not common in those countries.
They may drink wine, but they do not drink pop
Do not think that Mediterranean people drink wine like it is a medicine, but their consumption of soft drinks is much lower than it is in North America. They also tend to drink more water as part of the meal. This in terms of calories makes a quite a difference, too. My story of the mechanical and biochemical messages applies for this superbly; there is no mechanical message, and by the time the blood tells the brain, the subject will have drunk more than a pint (~ ½ litre) of a drink containing 10% of sugar. That is about three tablespoons of raw sugar. Try to eat that up straight!
The weather is warm and sunny
That is another difference with more northern countries. When the weather is warm, you eat less, because your body needs fewer calories for maintaining its temperature.
Moreover, in nice climates, people tend to drink more water and spend more time walking or riding their bikes, instead of driving around.
They cook their own meals
Another component of many Mediterranean countries is the fact that people tend to like cooking much more, probably because of much more diverse and fragrant possibilities that their cultures have developed. Further, eating in Mediterranean countries is much more a social happening than in Northern countries, and you do not serve guests with a frozen meal!
The advantage of cooking your own meal, next to the fact that it is cheaper, ids that you have the possibility of choosing the ingredients and you can decide yourself of how much you put in the recipe. This way, you can manage much better, the origin, the quality and the quantity of your calories.
When you buy ready meals, very often you do not have as much flexibility. Although the food industry has developed low sodium and low calorie meals, it has been quite good at using relatively high levels of salt, sugar and fat, because they are cheap ingredients.
Is everything fine under the sun, then?
Unfortunately, over the last decade, changes in lifestyle and especially the popularity of fast food with the younger generation is changing the picture somehow. The rate of obesity is increasing there, too. Maybe Mediterranean people will have to rediscover their own diet sometime in the future.
Copyright 2009 The Happy Future Group Consulting Ltd.