Mediterranean diet in Spain: 3 clues to its success story
“Let food be thy medicine, thy medicine shall be thy food.”
PinWhether Hippocrates was indeed the author of this widely cited quotation remains in doubt.
Still, this adage appears to apply perfectly for an examination of health-and-food issues related to the Mediterranean diet in Spain. Please read on to find out why.
Two recent developments that made big headlines at the start of the year prompted musings about the Hippocrates quotation and its direct relevance to the Mediterranean diet in Spain.
‘Let food be thy medicine’: Old quotation, modern meaning
First, came the news about the Mediterranean diet. It was selected as the world’s top diet overall in the latest annual survey, “Best Diets 2024,” by U.S. News & World Report.
Talk about consistent performance: Since 2019, when it won the gold for the first time, the Mediterranean diet has topped the charts for six consecutive years.
What’s more, U.S. News selected the Mediterranean diet as its top choice in 6 out of 10 other categories, including easiest to follow and most family friendly.
Four other subcategories where the Mediterranean diet won the No.1 ranking were for best diets for diabetes, heart health, bone and joint health, healthy eating – all directly relevant to the above-mentioned quote.
Anyone who is familiar with the Mediterranean diet in Spain will see no contradiction between the two terms: the country’s food is known to be both deliciously tasteful and very healthy.
Testifying to Spain’s gastronomical prowess, the list of the World’s 50 Best Restaurants 2023 includes six Spanish eateries, three of them in the top ten. In a related article, the website underscores Spain’s reputation as a global dining destination, “hell-bent on pushing the boundaries of the culinary arts to ever-loftier heights.”
Looking at another indicator of culinary performance, Spain also happens to be the fifth ranked country in the world with the most Michelin stars. There are 15 of them with three stars, and 32 with two, according to the April 2024 edition of the Michelin Guide.
healthy spanish food
And then there was the release of the authoritative Bloomberg Global Health Index, which covers nearly 170 nations and is compiled on the basis of a wide range of indicators and studies by the UN, the World Bank and the World Health Organisation.
Which nation in the Bloomberg Index was rated as the healthiest country in the world? – Spain, with 92.75 points.
Spain is rated as the healthiest country in the world according to the authoritative Bloomberg Global Health Index. This index, which covers nearly 170 nations, is compiled on the basis of a wide range of indicators and studies by the UN, the World Bank and the World Health Organisation.
What were the reasons for giving Spain the No.1 ranking?
The effectiveness of Spain’s universal healthcare system is listed among major contributing factors, but a lot of the credit, according to the Bloomberg analysis, goes to the Mediterranean diet in Spain.
“Spaniards eat a Mediterranean diet filled with healthy fats and legumes, fruits and vegetables, and less red meat and processed food,” notes Bloomberg, adding that Spain boasts a life expectancy of 83.5 years, which is expected to rise to 85.8 by 2040 and be the highest in the world.
Interesting. The Mediterranean diet wins the gold for its healthful content and practices, and then Spain gets recognition as the healthiest country. In large part this because of its reliance on the Mediterranean diet in Spanish cuisine.
Some obvious echoes, don’t you think, of the adage in question: “Let food be thy medicine, thy medicine shall be thy food.”
Mediterranean diet: What goes into it?
There are clear signs of ever-growing attention to the Mediterranean diet in Spain and other nations of the region. But before delving into some of the country-specific features and distinctions, it may be worthwhile to take a broader look at the famous diet, including its key components and their medical benefits based on the latest research.
The traditional Mediterranean diet, as the name suggests, is based on foods available in countries that border the Mediterranean Sea. On the European side, they include such nations as Spain, Greece, Italy, and France. Although there are variations as to the eating habits in each of these countries, they still share many of the same principles.
Key Ingredients at work
Fruits and vegetables. One of the main components of the Mediterranean diet in Spain and other countries of the region is an abundance of fruits and vegetables. These plant-based foods are rich in vitamins, minerals, and antioxidants, which are essential for maintaining good health.
They provide a wide range of nutrients that support the immune system, protect against oxidative stress, and reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
PinOlive oil. Olive oil is a staple in the Mediterranean diet and is used as the primary source of fat. It’s rich in monounsaturated fats, which have been shown to lower LDL cholesterol levels and reduce the risk of heart disease.
It also contains polyphenols, which have anti-inflammatory properties and may help protect against certain types of cancer.
The benefits of olive oil were highlighted recently in an extensive study that involved a large group of scientists from major research centers in the United States, Denmark, and China.
In an article published in May 2024 in the Journal of the American Medical Association, the authors concluded that based on a study of more than 92,000 adults observed over 28 years, the consumption of more than 7 g/d of olive oil was associated with a 28% lower risk of dementia-related death compared with never or rarely consuming olive oil, irrespective of diet quality.
The results of the study also indicated that substituting olive oil intake for margarine and mayonnaise was associated with lower risk of dementia mortality and may be a potential strategy to improve longevity free of dementia. Olive oil, of course, is an essential ingredient of healthy Spanish food.
This study found that in US adults, particularly women, consuming more olive oil was associated with lower risk of dementia-related mortality, regardless of diet quality.
Nuts and seeds. Nuts and seeds are also commonly consumed in the Mediterranean diet. They are packed with healthy fats, protein, fiber, and a variety of vitamins and minerals. Walnuts, for example, are a great source of omega-3 fatty acids, while almonds provide vitamin E and magnesium.
Whole grains and legumes. Serving asa good source of essential nutrients, grains and legumes are also an integral part of the Mediterranean diet in Spain. Grains, such as whole wheat, brown rice, barley and oats, and legumes such as chickpeas and lentils, are rich in plant-based protein and fiber, and they also contain important minerals like iron and potassium.
The combination helps to regulate blood sugar levels, promote healthy digestion, and reduce the risk of chronic diseases, such as heart disease and type 2 diabetes.
Red wine. Another key ingredient of the Mediterranean diet in Spain is red wine, which is consumed in moderation. Red wine contains resveratrol, a compound that has been found to have antioxidant and anti-inflammatory effects. Moderate consumption of red wine has been associated with a reduced risk of heart disease.
Dairy products. The Mediterranean diet also includes moderate amounts of dairy products, such as yogurt and cheese, as well as lean proteins like poultry, eggs, and legumes.
PinFish and seafood. Fish and seafood are also important components of the Mediterranean diet. Fatty fish, such as salmon, sardines, and mackerel, are a great source of omega-3 fatty acids, which have been shown to have anti-inflammatory properties and promote brain health.
Regular consumption of fish has been linked to a reduced risk of heart disease and improved cognitive function.
Medical research: What’s the outcome?
There appears to be broad consensus in the medical profession about the salutary effects of the Mediterranean diet. It has received “much attention as a healthy way to eat, and with good reason,” says Harvard Medical School’s practical guide to the diet.
The bottom line is that research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging, chimes in a review by the Harvard School of Public Health (HSPH). When used in conjunction with caloric restriction, the HSPH article adds, the diet may also support healthy weight loss.
“A large, strong, plausible, and consistent body of prospective evidence and trials is currently available to support the benefits of the MedDiet on cardiovascular health,” points out Revista Española de Cardiología, an international scientific journal devoted to the publication of research articles on cardiovascular medicine, including the role of the Mediterranean diet in Spanish cuisine.
Cancer-related research also makes the news. “Six cancer-fighting foods to add to your diet – and exactly how much you should eat,” proclaimed a recent headline in London’s The Telegraph. The Telegraph noted that following the Mediterranean way of eating could help reduce the risk of developing several common types of cancer.
And here’s the view of another leading participant in the field.
“Today, the Mediterranean Diet is more popular than ever, with new research every month documenting its benefits, and chefs and home cooks alike embracing Mediterranean ingredients and flavors,” writes Oldways, a food and nutrition nonprofit focusing on public health issues.
Oldways, of course, is famous for its role in the creation, back in 1993, of the Mediterranean Diet Pyramid. That recommendation was designed in partnership with the Harvard School of Public Health and the World Health Organization (WHO) – as a healthier alternative to the USDA’s original food pyramid.
Medical benefits: a sampling
Lower Risk of Cancer
Research suggests that the Mediterranean diet may help lower the risk of certain types of cancer. The abundance of fruits and vegetables in this diet provides a rich source of antioxidants, which can help protect cells from damage and reduce the risk of developing cancer. Additionally, the consumption of fish, which is a key component of the Mediterranean diet, has been associated with a decreased risk of certain types of cancer, such as colorectal and breast cancer.
Improved Digestive Health
Thanks to its focus on whole grains, legumes, fruits, and vegetables, the diet’s high fiber content promotes a healthy digestive system by preventing constipation, maintaining bowel regularity, and supporting the growth of beneficial gut bacteria. A healthy gut microbiome has been linked to various aspects of overall health, including immune function and mental well-being.
Enhanced Longevity
Studies have consistently shown that adhering to the Mediterranean diet is associated with a longer lifespan. The combination of nutrient-dense foods, such as fruits, vegetables, whole grains, and healthy fats, along with the avoidance of processed foods and excessive red meat consumption, contributes to overall health and longevity. The Mediterranean diet is not just a short-term fix but a sustainable way of eating that promotes long-term health and well-being.
Heart Health and Reduced Inflammation
Chronic inflammation is a contributing factor to various chronic diseases, including heart disease, diabetes, and certain types of cancer. The Mediterranean diet, with its emphasis on anti-inflammatory foods such as fruits, vegetables, whole grains, and olive oil, can help reduce inflammation in the body. Additionally, the consumption of fatty fish, which is high in omega-3 fatty acids, has been shown to have anti-inflammatory effects.
Studies have also shown thatadopting a Mediterranean diet after a heart attack is almost three times as effective at reducing deaths as taking cholesterol-lowering statin medication, according to a BBC report.
Better Mental Health
Research suggests that following the Mediterranean diet may have a positive impact on mental health. The nutrient-rich foods in this diet provide essential vitamins and minerals that support brain function and help regulate mood. Additionally, the omega-3 fatty acids found in fish and the antioxidants in fruits and vegetables have been linked to a reduced risk of depression and improved overall mental well-being.
Among recent studies linking the use of a Mediterranean diet (MeDi) with the diminishing risk of cognitive impairment or dementia was the research published in 2021 in the Neurology journal.
In the article, “Mediterranean Diet, Alzheimer Disease Biomarkers, and Brain Atrophy in Old Age,” the scientists note that their “findings corroborate the view of MeDi as a protective factor against memory decline and mediotemporal atrophy.” With the preponderance of the Mediterranean diet in Spanish cuisine it is hardly surprising that the country occupies a leading position on many health indicators.
Dental Health
The diet’s emphasis on fruits and vegetables is a positive factor for dental health, since they are not only rich in essential vitamins and minerals but also high in fiber, which promotes saliva production and aids in the removal of food particles from the teeth. Moreover, the vitamins and minerals found in fruits and vegetables, such as vitamin C and calcium, play a vital role in maintaining healthy teeth and gums.
Another factor aiding dental health is the consumption of dairy products, such as yogurt and cheese. They are excellent sources of calcium, which helps protect tooth enamel, the outer layer of the teeth, and prevent tooth decay.
Mediterranean diet in Spain: 3 traits that make it special
PinIs there a single Mediterranean diet? Not really, according to US News & World Report. There are many shared principles, of course, but also national variations.
What, then, are the special traits of the Mediterranean diet in Spain? Here are three features – beyond the healthful ingredients mentioned above – that help to make the Spanish version highly effective.
1. Not a fad, but a way of life
Among many fascinating things about the Mediterranean diet in general is that it’s not just an eating pattern. Unlike some other diets that tend to be restrictive, the Mediterranean diet is a sustainable and enjoyable way of eating. It emphasizes the enjoyment of food, socializing, and a balanced approach to nutrition.
This is particularly true of the Mediterranean diet in Spain, where it’s considered to be not only a way of eating but also an organic part of the country’s lifestyle.
The Mediterranean diet in Spain is not just about the food itself but also about the lifestyle that accompanies it. Spaniards prioritize enjoying meals with family and friends, eating slowly, savoring each bite, and taking time to appreciate the flavors and textures of the dishes. Grabbing a hurried meal on the go may happen, but it’s not common.
And here’s another lifestyle-related point. People in Spain tend to eat their biggest meal in the middle of the day, allowing more time to digest heavier foods. True, late dinners are very common – and popular, but as a rule they involve lighter menus.
As many experts point out, this mindful approach to eating promotes a healthier relationship with food and encourages a balanced and sustainable way of living.
“The Mediterranean diet may be coined a diet, but it is truly a way of life,” says Lamia (Lana) Nasrallah, a clinical nutrition manager at the University of North Carolina Medical Center. “The Mediterranean diet has abundant research to prove its superiority to other diets out there.”
2. A marvel of gastronomy
“Why is it,” wondered a reader on a popular social media outlet, “that generally tasty food is unhealthy and healthy food is not tasty?”
Anyone who is familiar with the Mediterranean diet in Spain will see no contradiction between the two terms: the country’s food is known to be both deliciously tasteful and very healthy.
Testifying to Spain’s gastronomical prowess, the list of the World’s 50 Best Restaurants 2023 includes six Spanish eateries, three of them in the top ten. In a related article, the website underscores Spain’s reputation as a global dining destination, “hell-bent on pushing the boundaries of the culinary arts to ever-loftier heights.”
Looking at another indicator of culinary performance, Spain also happens to be the fifth ranked country in the world with the most Michelin stars. There are 15 of them with three stars, and 32 with two, according to the April 2024 edition of the Michelin Guide.
Healthy Spanish food encompasses a wide variety of dishes, from timeless favorites like paella and tortilla, to the celebrated “tapas” – small portions of something delicious to enjoy with a drink.
Another dish that has achieved international fame is gazpacho, a cold soup that has its origins in Andalusia. Its key ingredients include chopped vegetables, such as tomatoes and green peppers, as well as olive oil.
3. Balanced, fresh, local, traditional: pillars of healthy Spanish food
“The Mediterranean diet, a balanced and integral way of life based on simple preparation and the use of fresh, local and, where possible, seasonal products, is the foundation of Spanish gastronomy,” stressed a statement by the Spanish Presidency of the Council of the European Union.
With its wide variety of flavors, colors, and textures, this diet offers a diverse range of delicious meals that can be easily incorporated into daily life. This makes it easier to stick to in the long term and maintain a healthy lifestyle.
Traditional cooking methods play a significant role in the Mediterranean diet in Spain. Slow cooking, grilling, and braising are commonly used techniques that help preserve the flavors and nutrients of the ingredients. These methods also contribute to the overall enjoyment of the meal, as they allow the flavors to develop and intensify.