Dieta mediterránea- "Maravilla" de aceite de oliva
Comercializada como una maravilla del aceite de oliva, la dieta mediterránea no tiene nada que ver con ningún tipo de aceite, salvo en la medida en que puede sustituir a la mantequilla y la manteca de cerdo.
Milos Pokimica
Escrito por: Milos Pokimica
Revisado Médicamente Por: Dr. Xiùying Wáng, M.D.
Actualizado el 9 de junio de 2023La vieja y saludable dieta mediterránea. Comercializado como una maravilla de aceite de oliva que no tenía nada que ver con el aceite de cualquier tipo en absoluto, excepto en la medida en que puede sustituir a opciones aún peores como una grasa saturada regular como la mantequilla y la manteca de cerdo. Así es precisamente como lo veía incluso el padre de la dieta mediterránea (Claves, 1987). Cuando se va a pubmed.gov y se busca dieta mediterránea, aparecen unos 5000 resultados. La dieta mediterránea son muchas dietas en muchos países diferentes. Puede ser Marruecos o Grecia o España o Italia o algún otro lugar.
Sin embargo, cuando hablamos de la dieta mediterránea lo que se da a entender es la dieta en la isla de Creta en la época posterior a la Segunda Guerra Mundial. Además, lo que viene a continuación es una gran pregunta: ¿Por qué las enfermedades del corazón eran raras en el Mediterráneo? Es decir, en la isla de Creta después de la Segunda Guerra Mundial.
In 1948 after the war and socioeconomic collapse, the government of Greece was concerned about malnutrition and the health status of its citizens. They decided to invite the Rockefeller Foundation with the goal of undertaking an epidemiological study on the island of Crete. In 1952 impressed by low rates of heart disease Ancel Keys, the same scientist that was in charge of the Minnesota Starvation Experiment, noted the connection after researching the data between fat and especially saturated fat, and heart disease. Although at that time he did not see cholesterol as the problem because it would mean the animal products are the guilty ones. The connection between dietary fat and heart disease was observed even earlier in the 1930s and was influential on Keys’ work, but data from Crete made him write a paper about it in 1953 and made public addresses. The famous Seven Country Study was to begin five years later in 1958 to investigate Keys’ concerns (www.sevencountriesstudy.com). En la década de 1960 ya era una creencia común que las grasas saturadas contribuían a las enfermedades cardiacas. La dieta de los habitantes de la isla de Creta fue un catalizador para esta investigación posterior. En 1970 se presentó por primera vez el Estudio de los Siete Países. Keys vivió hasta los 100 años y en aquella época no era tan radical como las confusiones sobre el colesterol quieren hacer creer. Recomendó comer menos grasa, es decir, grasa en la carne y grasa en general como huevos (o al menos yemas) y productos lácteos, y en lugar de comer más pescado y pollo. Consideraba que las frutas y verduras eran sólo alimentos complementarios, y tenía un colesterol de alrededor de 200. Esa cifra no es saludable ni mucho menos. Esa cifra no es saludable ni mucho menos, pero vivió hasta los 100 años. El problema era que era un médico del mismo sistema que cualquier otro médico. La arteriosclerosis no suele producirse a una edad como las confusiones sobre el colesterol nos quieren hacer creer debido a todo el flujo sanguíneo estresante.
Arteriosclerosis is a disease, not the aging process. We can go and look at arteries and measure the blood pressure of poor people in places like Crete. Keys did not see the real truth about what was real diet on Crete. He thought it was just fat and didn’t see the problem in animal protein. Animal correlación de proteínas se pasó por alto incluso en los gráficos. Enturbió las aguas señalando sólo la grasa.
Sin embargo, ni siquiera eso era suficiente. Incluso eso era exagerado. En 1966, George Campbell y Thomas L. Cleave publicaron "Diabetes, trombosis coronaria y enfermedad de la sacarina". Argumentaban que las enfermedades crónicas occidentales, como las cardiopatías, las úlceras pépticas, la diabetes y la obesidad, estaban producidas por una sola cosa: "La enfermedad de los carbohidratos refinados." Era una historia interminable. Nunca se detuvo hasta el día de hoy. Todo es una mentira que se enfrenta a la mentira contraria. Guerras de dietas y confusión creadas artificialmente. Fue una buena estrategia de diseño que no cambió nada en 70 años, excepto para meter a la gente normal en el dinero que causa enfermedades haciendo un malvado bucle de miseria. Incluso en los tiempos actuales, es la misma vieja historia de manipulación. En 2001, por ejemplo, en el artículo de la revista Science titulado "Nutrition: The Soft Science of Dietary Fat", Gary Taubes escribió:
“It is still a debatable proposition whether the consumption of saturated fats above recommended levels by anyone who’s not already at high risk of heart disease will increase the likelihood of untimely death…or have hundreds of millions of dollars in trials managed to generate compelling evidence that healthy individuals can extend their lives by more than a few weeks, if that, by eating less fat.”
People 70 years later think that the Mediterranean diet is healthy because of olive oil. This is an excellent illustration of a half-truth. Italian restaurants market themselves as a healthy Mediterranean diet cuisine with spaghetti carbonara and alcohol. The death rate from heart disease in Crete at that time was more than 20 times, not 20 percent, 20 times less than in the US. We statistically see this data from places like rural China and Crete and Okinawa and on and on and see that these people’s diet is simple and similar to each other. How much stupidity do we have to have not to see the real story of what is happening? Scientists with a considerable level of education are not the stupid ones. They have six-figure annual income plus bonuses. They are the smart ones. We are not. Nutritional science is not secret deep underground military propulsion system laboratory research. There are no real debates in the field of nutrition, only purposely creating real confusion.
So what did they eat on the island of Crete in the World War 2 aftermath? The answer is the same. No meat, eggs, or dairy. Just poor people’s food like fruit and vegetables, grains, nuts, and legumes. Things that grow locally. In numbers, they ate more than 90% plant-based, and meat, fish, dairy, and egg products combined are about 7%. They did eat some of the olive oil because olives grow in Crete but that is not the olive oil diet. Or the wine diet. There is nothing healthy about wine except grapes. We would be better off just drinking raw grape juice. If we look at Greece today what is it that we think we would find? They have the number 1 score in Europe in child obesity. The Island of Crete included. As soon as the economy improves the meat, cheese, sugar, and alcohol come in a package. And smoking too. Greece has a rate of tobacco consumption above 40%. The Mediterranean diet was not a local-specific Mediterranean diet like Italian cuisine or Greek cuisine or such. It was a poverty diet without meat and eggs, and dairy, similar to diets in all poverty or war-stricken places, and industry does not like to mention this. Heart disease was a rarity in Greece. Was. Not anymore. And even in Crete at times of war, some rich people ate “normally” meaning eating meat every day instead of once in two weeks. Heart attacks were normal for them too, unlike the rest of the common people that were struck by poverty. No one today eats the real Mediterranean diet anymore. The pure Mediterranean diet of today that is predominantly plant-based is not a real whole food diet. It is dominated by white flour, the consumption of oil and salt, and alcohol. In Crete, they did not eat refined white pasta from the factory with a sauce full of extracted oil and bottles of wine. Alcohol is a known breast cancer risk factor even if we disregard inflammation and toxicity. That is not a health-promoting meal. Well, that is not a health-promoting meal if we do not compare it to the even worse standard American meal of today. So yes, the Mediterranean diet is healthier than the regular diet but not as healthy as a real natural human diet. Whole food plant-based diet.
El problema es que la comida normal no es tan sabrosa como la refinada llena de sal y aceite y azúcar so hardly anyone sticks to it. From a young age, children are given all of these chemicals we consider to be food, so we are addicted to them in childhood and have no real baseline anymore for comparison to what real human food is. That is why poor people’s diet works. If we disregard cholesterol and toxins and saturated fats that come from animal products and if we analyze the individual components of diet in Crete, we see that actually, it was not grains that were protective against heart attack. Grains, were more neutral and because they were whole food with fiber they had no effect on obesity or diabetes. Among the individual components in the Mediterranean diet consumption of greens and nuts actually, had most of the effects on lowering cardiovascular disease risk. Vegetarians that eat nuts have a lower risk of cardiovascular disease instead of those who don’t, and there are now a number of studies on this topic also. Here is one (Guasch-Ferré et al., 2013) con la conclusión: "El aumento de la frecuencia de consumo de frutos secos se asoció con una reducción significativa del riesgo de mortalidad en una población mediterránea con alto riesgo cardiovascular".
Los frutos secos tienen un alto contenido en aceite pero también en fibra, por lo que el aceite no se absorbe inmediatamente como la grasa de la carne o el aceite refinado y, a diferencia de la carne o el aceite, los frutos secos son ricos en antioxidantes y otras sustancias fitoquímicas. Otra ventaja de los frutos secos es que, al combinarlos con verduras, el aceite aumenta la absorción fitoquímica de las sustancias químicas liposolubles que contienen las verduras, ya de por sí saludables. No tenemos por qué ser bajos en grasas y evitar el consumo de frutos secos y semillas y comer predominantemente almidón. Deberíamos comer almidón y frutos secos y todos los demás alimentos en la mayor variedad posible. Hasta ahora la ciencia no ha correlacionado el alto consumo de semillas y frutos secos con ninguna enfermedad, incluida la obesidad, excepto en personas alérgicas. Todo lo contrario. Son beneficiosos en casi cualquier enfermedad. Las nueces de Brasil están llenas de selenio, y las nueces son protectoras contra el cáncer, los lignanos de la linaza son una de las sustancias químicas más protectoras contra el cáncer de mama y también están llenas de aceites omega-tres para la función cerebral. Nuestros antepasados llevaban mucho tiempo comiendo frutos secos crudos y semillas. Son nuestro alimento natural tanto como las frutas o los cereales o las hojas jóvenes u otras verduras de hoja verde.
La dieta sana es la que hemos evolucionado y a la que nos hemos adaptado. Eso es todo.
Referencias:
- Keys A. (1987). Aceite de oliva y cardiopatía coronaria. Lancet (Londres, Inglaterra), 1(8539), 983-984. https://doi.org/10.1016/s0140-6736(87)90337-0
- Guasch-Ferré, M., Bulló, M., Martínez-González, M. Á., Ros, E., Corella, D., Estruch, R., Fitó, M., Arós, F., Wärnberg, J., Fiol, M., Lapetra, J., Vinyoles, E., Lamuela-Raventós, R. M., Serra-Majem, L., Pintó, X., Ruiz-Gutiérrez, V., Basora, J., Salas-Salvadó, J., & PREDIMED study group (2013). Frecuencia de consumo de frutos secos y riesgo de mortalidad en el ensayo de intervención nutricional PREDIMED. BMC medicina, 11, 164. https://doi.org/10.1186/1741-7015-11-164
Contenidos Relacionados
¿Tienes alguna duda acerca de la nutrición y la salud?
Me encantaría saber de usted y responderlas en mi próxima publicación. Agradezco sus aportes y opiniones y espero tener noticias suyas pronto. También te invito a síguenos en Facebook, Instagram y Pinterest para más contenidos sobre dieta, nutrición y salud. Puedes dejar un comentario allí y conectar con otros entusiastas de la salud, compartir tus consejos y experiencias, y recibir apoyo y ánimo de nuestro equipo y nuestra comunidad.
Espero que este post le haya resultado informativo y ameno y que esté preparado para aplicar los conocimientos adquiridos. Si le ha resultado útil, por favor compártelo con tus amigos y familiares que también podrían beneficiarse de ella. Nunca se sabe quién puede necesitar orientación y apoyo en su camino hacia la salud.
– También Te Puede Interesar –

Aprenda Sobre Nutricion
Milos Pokimica es doctor en medicina natural, nutricionista clínico, escritor sobre salud médica y nutrición y asesor en ciencias de la nutrición. Autor de la serie de libros Go Vegan? Revisión de la Ciencia, también dirige el sitio web sobre salud natural GoVeganWay.com.
Descargo De Responsabilidad Médica
GoVeganWay.com le ofrece reseñas de las últimas investigaciones relacionadas con la nutrición y la salud. La información proporcionada representa la opinión personal del autor y no pretende ni implica sustituir el asesoramiento, diagnóstico o tratamiento médico profesional. La información proporcionada tiene fines informativos únicamente y no pretende sustituir la consulta, el diagnóstico y/o el tratamiento médico de un médico o proveedor de atención médica calificado.NUNCA ignore el CONSEJO MÉDICO PROFESIONAL O RETRASAR la BÚSQUEDA de TRATAMIENTO MÉDICO a CAUSA DE ALGO QUE HAYA LEÍDO EN O accesibles a TRAVÉS de GoVeganWay.com
NUNCA APLICAR CUALQUIER cambio de ESTILO de vida O CAMBIOS EN su totalidad COMO UNA CONSECUENCIA DE ALGO QUE HA LEÍDO EN GoVeganWay.com ANTES de CONSULTAR con LICENCIA PROFESIONAL MÉDICO.
En el caso de una emergencia médica, llame a un médico o al 911 inmediatamente. GoVeganWay.com no se recomienda ni aprueba ninguna de los grupos, las organizaciones, las pruebas, los médicos, productos, procedimientos, opiniones u otra información que pueda ser mencionado en el interior.
Selecciones del editor –
Milos Pokimica es doctor en medicina natural, nutricionista clínico, escritor sobre salud médica y nutrición y asesor en ciencias de la nutrición. Autor de la serie de libros Go Vegan? Revisión de la Ciencia, también dirige el sitio web sobre salud natural GoVeganWay.com.
Últimos artículos -
Planta De Noticias Basado En
-
How to Host A Vegan Kid’s Birthday Party That Everyone Will Love
on julio 13, 2025
-
The Top Kitchen Essentials That Every Vegan Cook Needs
on julio 12, 2025
-
New Support Service Will ‘Guide’ UK Companies Making Cultivated Meat
on julio 12, 2025
-
10 High-Protein Dessert Recipes
on julio 12, 2025
-
How To Make Creamy Chocolate Oat Milk Without Sugar Or Oil
on julio 11, 2025
-
Vegan Quinoa And Feta Salad
on julio 11, 2025
-
‘If I Could Only Make One Plant-Based Recipe, This Would Be It’
on julio 10, 2025
Top Noticias De Salud — ScienceDaily
- Princeton study maps 200,000 years of Human–Neanderthal interbreedingon julio 13, 2025
For centuries, we’ve imagined Neanderthals as distant cousins — a separate species that vanished long ago. But thanks to AI-powered genetic research, scientists have revealed a far more entangled history. Modern humans and Neanderthals didn’t just cross paths; they repeatedly interbred, shared genes, and even merged populations over nearly 250,000 years. These revelations suggest that Neanderthals never truly disappeared — they were absorbed. Their legacy lives on in our DNA, reshaping […]
- Florida cat sniffs out another new virus—and scientists are listeningon julio 12, 2025
A cat named Pepper has once again helped scientists discover a new virus—this time a mysterious orthoreovirus found in a shrew. Researchers from the University of Florida, including virologist John Lednicky, identified this strain during unrelated testing and published its genome. Although once thought to be harmless, these viruses are increasingly linked to serious diseases in humans and animals. With previous discoveries also pointing to a pattern of viral emergence in wildlife, scientists […]
- Scientists just found 200+ hidden proteins that may drive Alzheimer’son julio 12, 2025
A surprising new study has uncovered over 200 misfolded proteins in the brains of aging rats with cognitive decline, beyond the infamous amyloid and tau plaques long blamed for Alzheimer’s. These shape-shifting proteins don’t clump into visible plaques, making them harder to detect but potentially just as harmful. Scientists believe these “stealth” molecules could evade the brain’s cleanup systems and quietly impair memory and brain function. The discovery opens a new frontier in […]
- It’s never too late: Just moving more could add years to your lifeon julio 12, 2025
Adopting a physically active lifestyle at any stage of adulthood significantly lowers your risk of dying from any cause, especially from cardiovascular disease. A sweeping analysis of 85 studies confirms that those who stay active consistently reduce their mortality risk by 30–40%, while even those who become active later in life enjoy a 20–25% reduction.
- Researchers grow 400+ brain cell types—a leap for Alzheimer’s and Parkinson’s researchon julio 12, 2025
Scientists at ETH Zurich have broken new ground by generating over 400 types of nerve cells from stem cells in the lab, far surpassing previous efforts that produced only a few dozen. By systematically experimenting with combinations of morphogens and gene regulators, the researchers replicated the vast diversity of neurons found in the human brain. This breakthrough holds major promise for studying neurological diseases like Alzheimer’s and Parkinson’s, creating more accurate models for […]
- This tiny brain molecule could hold the key to learning, memory—and Alzheimer’s treatmenton julio 12, 2025
A team of researchers has discovered that a protein called cypin plays a powerful role in helping brain cells connect and communicate, which is crucial for learning and memory. By uncovering how cypin tags certain proteins at synapses and interacts with the brain’s protein recycling system, scientists are opening doors to possible treatments for Alzheimer’s, Parkinson’s, and traumatic brain injuries. This breakthrough could be the first step toward boosting brain resilience and cognition.
- Breakthrough microchip reveals how your body fights viruses—in just 90 minuteson julio 12, 2025
A team at Scripps Research has created a microchip that can rapidly reveal how a person’s antibodies respond to viruses using only a drop of blood. This game-changing technology, called mEM, condenses a week’s worth of lab work into 90 minutes, offering a powerful tool for tracking immune responses and fast-tracking vaccine development. Unlike earlier methods, it needs far less blood and delivers more detailed insights, even revealing previously undetected antibody targets on viruses like […]
PubMed, #Dieta vegana –
- Increasing Life Expectancy with Plant Polyphenols: Lessons from the Mediterranean and Japanese Dietson julio 12, 2025
Plant polyphenols have emerged as potent bioactive molecules that can modulate key cellular pathways associated with aging and chronic disorders. The Mediterranean diet and the traditional Japanese style of life are rich in polyphenol-containing foods and beverages, and epidemiological evidence links these dietary patterns to increased longevity and reduced morbidity. This narrative review examines the chemical description of plant polyphenols, their mechanisms of action, including…
- Vegan diet, processed foods, and type 1 diabetes: A secondary analysis of a randomized clinical trialon julio 12, 2025
CONCLUSIONS: These findings suggest that replacing animal products with plant-based foods may be an effective weight-loss strategy in people with type 1 diabetes, even when processed foods are included.
- Effects of different dietary patterns on glucose management in type 1 diabetes: a systematic review and meta-analysis of randomized controlled trialson julio 11, 2025
BACKGROUND: Effective glucose management is essential to prevent complications in type 1 diabetes. While nutrition therapy is crucial, the optimal diet remains uncertain. Our systematic review and meta-analysis synthesized evidence from randomized controlled trials (RCTs) on the impact of various diets on glucose management in type 1 diabetes.
- Dietary acid load on the Mediterranean and a vegan diet: a secondary analysis of a randomized, cross-over trialon julio 10, 2025
CONCLUSION: These findings suggest that, compared with the Mediterranean diet, dietary acid load decreased significantly on the low-fat vegan diet and was associated with weight loss. The alkalizing effect of a vegan diet may be an independent mechanism by which a vegan diet promotes weight loss.
- Effects of vegan diets and lifestyle on adult body composition: a narrative reviewon julio 10, 2025
The health benefits of vegan diets are well documented, though achieving nutritional adequacy requires careful planning, as is the case with any well-designed diet. Vegan diets effectively address obesity, with emerging evidence suggesting that body composition analysis offers a more accurate assessment of body weight management than traditional body mass index (BMI) calculations. This narrative review evaluates the impact of vegan diets on adult body composition based on 16 human […]
Publicaciones aleatorias –
Publicaciones destacadas -

La última versión desde PubMed, #Dieta basada en plantas –
- The Impact of a Multidisciplinary Residential Program (MRP) on Body Composition, Psychological Well-Being, and Hematochemical Parameters in Hospitalized Obese Patientspor Simone Perna on julio 12, 2025
Introduction: Obesity is a multifactorial condition strongly associated with physical and psychological comorbidities. This study aimed to evaluate changes in psychological symptoms and their correlation with anthropometric and body composition improvements in hospitalized obese patients undergoing a multidisciplinary rehabilitation program (MRP). Methods: A total of 178 obese patients (61 males and 117 females; mean age 58.5 ± 14.0 years; mean BMI 41.3 ± 6.1 kg/m²) completed a two-month…
- The Role of Lifestyle Intervention in Female Fertility: A Modifiable Factor for Preconception Healthpor Marisa Donato on julio 12, 2025
Infertility is a growing global phenomenon affecting millions of individuals and is characterized by multifactorial causes, including both lifestyle and environmental factors. These include smoking, chronic exposure to environmental pollutants, stress, excessive caffeine or alcohol intake, drug use, improper eating habits and physical inactivity. The potential to modify these behaviors has gained increasing interest due to its impact on reproductive health and its role in mitigating […]
- Association Between Follistatin and PAI-1 Levels in MASLD Subjects Undergoing a Plant-Based Dietary Interventionpor Nicole Cerabino on julio 12, 2025
Background: Metabolic dysfunction-associated steatotic liver disease (MASLD) is a chronic liver condition intricately linked to systemic metabolic impairments. Among the molecular mediators implicated in its pathogenesis, follistatin and plasminogen activator inhibitor-1 (PAI-1) play a significant role in inflammatory, fibrotic, and metabolic processes. However, the interplay between these two biomarkers in the context of MASLD remains poorly understood. Objective: This study analyzes the…
- Are Dietary Habits the Missing Link Between Hashimoto’s Thyroiditis and Osteoporosis?por Anita Vergatti on julio 12, 2025
Bone metabolism is a dynamic process involving continuous bone formation and resorption, orchestrated by the interplay between osteoblasts and osteoclasts. Osteoporosis (Op), the most prevalent osteo-metabolic disorder globally, results from an imbalance in this remodeling cycle. Hashimoto’s thyroiditis (HT), a chronic autoimmune thyroid disorder, has been increasingly recognized as a contributor to bone loss, even in euthyroid individuals. HT is marked by immune dysregulation, autoantibody…
- Association Between Plant-Based Diets and Metabolic Syndrome in Zhejiang, China: A Cross-Sectional Studypor Mengyi Zhou on julio 12, 2025
Background/Objectives: Plant-based diets are associated with reduced chronic disease risk, though regional variations persist. In Zhejiang, China, where plant-based food intake is high, this study aimed to explore the association between plant-based diets and metabolic syndrome (MetS) in adults aged 35-75. Methods: This cross-sectional study utilized data from the 2024 Zhejiang Nutrition and Health Survey (ZJNHS). Three plant-based diet indices were calculated: the overall plant-based diet […]
- Evolving Research Focus on Diet and Cardiovascular Disease: A Systematic Review of 298 Cohort Studies Published from 2019 to 2024por Vicky Wai Ki Chan on julio 12, 2025
CONCLUSIONS: This systematic review highlighted the shift towards dietary patterns in nutritional epidemiology, emphasizing the importance of understanding the role of nutrition in health through holistic dietary approaches. The observed trends in dietary exposure research suggested the need for future studies to delve deeper into the complexities of dietary patterns, including how cultural and socioeconomic elements defined the nuances of country-specific dietary patterns.