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
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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.
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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.
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