Dieta mediterrânica- "Maravilha" de azeite de oliva
Escrito por: Milos Pokimica
Revisto Clinicamente Por: Dr. Xiùying Wáng, M.D.
Actualizado em 9 de Junho de 2023A boa e velha dieta mediterrânica saudável. Comercializada como uma maravilha do azeite que não tem nada a ver com qualquer tipo de azeite, excepto na medida em que pode substituir escolhas ainda piores, como uma gordura saturada normal, como a manteiga e a banha. Foi precisamente assim que até o pai da dieta mediterrânica a viu (Chaves, 1987). Quando se vai ao pubmed.gov e se procura uma dieta mediterrânica, há cerca de 5000 resultados. A dieta mediterrânica é constituída por muitas dietas em muitos países diferentes. Pode ser marroquina, grega, espanhola, italiana ou de qualquer outro país.
Contudo, quando falamos da dieta mediterrânica, o que está implícito é a dieta na ilha de Creta na era pós Segunda Guerra Mundial. Além disso, o que vem a seguir é uma grande questão: Porque é que as doenças cardíacas eram raras no Mediterrâneo? Ou seja, na ilha de Creta, após a 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). Na década de 1960 era uma crença comum que a gordura saturada contribui para as doenças cardíacas. A Dieta das pessoas na ilha de Creta foi um catalisador para esta investigação mais tarde. Em 1970 foi apresentado, pela primeira vez, o Estudo dos Sete Países. Agora Keys viveu até aos 100 e na altura não era muito dos radicais como as confusões de colesterol gostariam que acreditasse. Recomendava comer menos gordura, ou seja, gordura na carne e gordura em geral, como ovos (ou pelo menos gemas) e produtos lácteos, e em vez de comer mais peixe e galinha. Considerava que as frutas e legumes eram apenas alimentos complementares, e tinha um colesterol de cerca de 200. Esse número não é saudável de longe, mas ele viveu até 100. O problema era que ele era um médico do mesmo sistema que qualquer outro médico. A arteriosclerose não acontece normalmente numa idade como as confusões de colesterol gostariam que acreditássemos, devido a todo o fluxo de sangue stressante.
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 correlação de proteínas foi negligenciado mesmo nos gráficos. Ele baralhou a água, apontando apenas para a gordura.
No entanto, nem isso era suficiente. Mesmo isso era exagerado. Em 1966, George Campbell e Thomas L. Cleave publicaram "Diabetes, Trombose Coronária e Doença da Sacarina". Argumentavam que as doenças crónicas ocidentais, como as doenças cardíacas, as úlceras pépticas, a diabetes e a obesidade, eram produzidas por uma coisa: "A doença dos hidratos de carbono refinados". Era uma história interminável. Nunca parou até hoje. Tudo é uma mentira que é confrontada com a mentira oposta. Guerras de dietas e confusão criadas artificialmente. Foi uma boa estratégia de design que não mudou nada em 70 anos, excepto o facto de ter enredado pessoas normais em dinheiro causador de doenças, criando um ciclo maléfico de miséria. Mesmo nos tempos actuais, é a mesma velha história de manipulação. Em 2001, por exemplo, no artigo da revista Science intitulado "Nutrition: The Soft Science of Dietary Fat", Gary Taubes escreveu:
“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.
O problema é que os alimentos normais normais não são tão saborosos como os refinados cheios de sal e óleo e açúcar 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) com a conclusão: "O aumento da frequência do consumo de frutos secos foi associado a uma redução significativa do risco de mortalidade numa população mediterrânica com elevado risco cardiovascular."
As nozes têm alto teor de óleo mas também alto teor de fibras, pelo que o óleo não é imediatamente absorvido como a gordura da carne ou óleo refinado e, ao contrário da carne ou dos frutos secos, são ricos em antioxidantes e outras substâncias fitoquímicas. Um outro benefício dos frutos secos é que ao combiná-los com o óleo verde aumentará a absorção fitoquímica de produtos químicos solúveis em gordura que se encontram em vegetais já saudáveis. Não temos de engordar pouco e evitar o consumo de nozes e sementes e comer predominantemente amido. Devemos comer amido e nozes e todos os outros alimentos numa grande variedade possível. Até agora, a ciência não correlacionou o elevado consumo de sementes e nozes com qualquer doença, incluindo a obesidade, excepto em pessoas que têm alergias. Muito pelo contrário. São benéficos em quase todas as condições. As castanhas do Brasil estão cheias de selénio, e as nozes são protectoras contra o cancro, os lignanos nas sementes de linhaça são um dos químicos mais protectores contra o cancro da mama e estão também cheias de óleos ómega três para o funcionamento do cérebro. Os nossos antepassados comeram nozes e sementes cruas durante muito tempo. São os nossos alimentos naturais tanto como frutos ou grãos ou folhas jovens ou outros vegetais de folhas verdes.
A dieta saudável é a que tínhamos evoluído e adaptado à alimentação. É isso mesmo.
Referências:
- Keys A. (1987). Olive oil and coronary heart disease. 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). Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC medicine, 11, 164. https://doi.org/10.1186/1741-7015-11-164
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Milos Pokimica é médico de medicina natural, nutricionista clínico, escritor de saúde e nutrição médica, e conselheiro em ciências nutricionais. Autor da série de livros Go Vegan? Revisão de Ciênciaopera também o website de saúde natural GoVeganWay.com
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Milos Pokimica é médico de medicina natural, nutricionista clínico, escritor de saúde e nutrição médica, e conselheiro em ciências nutricionais. Autor da série de livros Go Vegan? Revisão de Ciênciaopera também o website de saúde natural GoVeganWay.com
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