Inguanez The Cretan Diet
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Transcript of Inguanez The Cretan Diet
The Cretan Diet: The Cretan Diet: Uncovering Its Health Uncovering Its Health
Secrets through the AgesSecrets through the Ages
Jan Inguanez, RDJan Inguanez, RD
Woolwich Community Health Woolwich Community Health CentreCentre
OriginsOrigins
Crete, the legendary birthplace of Crete, the legendary birthplace of ZesusZesus
Benefits first reported in early Benefits first reported in early Renaissance England Renaissance England
Birthplace of heart healthy eating Birthplace of heart healthy eating pattern (approx 40 years ago)pattern (approx 40 years ago)
Traditional dietary patterns of Traditional dietary patterns of countries of the Mediterranean basincountries of the Mediterranean basin
The AreaThe Area
Seven Countries StudySeven Countries Study
Ancel Keys and the Seven Countries Ancel Keys and the Seven Countries Study Study
Studied the relationship among Studied the relationship among nutrition, health and Diseasenutrition, health and Disease
Rural men aged 40-59 from 1958 to Rural men aged 40-59 from 1958 to 19701970
Yugoslavia, Italy, Greece, Yugoslavia, Italy, Greece, Netherlands, Finland, Japan & USA Netherlands, Finland, Japan & USA
Study FindingsStudy Findings
Although serum cholesterol was the Although serum cholesterol was the most reliable predictor of CVD, some most reliable predictor of CVD, some surprises were notedsurprises were noted
Finland – highest rate of heart Finland – highest rate of heart attacks not predicted by mean attacks not predicted by mean cholesterol valuescholesterol values
Crete – Lowest rate of CVD; lower Crete – Lowest rate of CVD; lower than predicted by serum cholesterol than predicted by serum cholesterol valuesvalues
Study findingsStudy findings
Attributed lower incidence of HD to Attributed lower incidence of HD to Cretan diet based on large amounts Cretan diet based on large amounts of monounsaturated fats (& low sat of monounsaturated fats (& low sat fats)fats)
Unanswered question – Why this high Unanswered question – Why this high fat diet was more protective than low fat diet was more protective than low fat Japanese diet?fat Japanese diet?
Subsequent ResearchSubsequent Research
1980’s - found rural Cretan diet contained 1980’s - found rural Cretan diet contained more omega 3 fatty acids and/or ALAmore omega 3 fatty acids and/or ALA
Lyon Diet Heart Study – people following Lyon Diet Heart Study – people following Mediterranean diet reduced coronary Mediterranean diet reduced coronary event & deaths by almost 70%event & deaths by almost 70%
Nurse’s Health Study - less ALANurse’s Health Study - less ALA Gained widespead popularity in 1990’sGained widespead popularity in 1990’s Continues to be studied…Continues to be studied…
More studies…More studies…
Nurse’s Health Study - less ALANurse’s Health Study - less ALA Gained widespread popularity in Gained widespread popularity in
1990’s1990’s Benefits continue to be studied…Benefits continue to be studied…
Why were the Cretans so healthy?Why were the Cretans so healthy?
Diet is abundant in:Diet is abundant in:
• AntioxidantsAntioxidants• ALA from wild plantsALA from wild plants• SeleniumSelenium• Omega 3 fatty acidsOmega 3 fatty acids
Foods of the Mediterranean DietFoods of the Mediterranean Diet
Healthy fats such as olive oilHealthy fats such as olive oil
High consumption of legumesHigh consumption of legumes
Eating small portions of nutsEating small portions of nuts
Moderate use of lower fat dairy Moderate use of lower fat dairy productsproducts
Eating fish/shellfish at least 2X wkEating fish/shellfish at least 2X wk
Consuming very little red meatConsuming very little red meat
Red wine in moderation (for some)Red wine in moderation (for some)
Key Components:Key Components:
Generous amounts of vegetables & fruitsGenerous amounts of vegetables & fruits healthy fat such as olive oilhealthy fat such as olive oil High consumption of legumesHigh consumption of legumes Herbs & spices instead of saltHerbs & spices instead of salt Small portions of nutsSmall portions of nuts Moderate use of dairy products very little Moderate use of dairy products very little
red meatred meat Eating fish/shellfish at least 2X wkEating fish/shellfish at least 2X wk Red wine in moderation (for some)Red wine in moderation (for some)