Episode 123: Eat what you want as long as it comes from the Mediterranean
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In episode 123, Mike and James chew on and regurgitate all the diet data that's fit for consumption. They figure out that all diets have similar average effects on weight but that only the Mediterranean diet has any evidence of benefit in reducing cardiovascular outcomes.
Comments
Mediterranean diet=eat real food
This was a delicious podcast. I love this topic and, given the absolute benefits in my cardiac patients, I spend way more time discussing this than any discussion about medication (especially with those who don't want to take meds). None of our meds have a 50% relative benefit (or 7.5% absolute depending on your outcome). My practical approach is in prescription form, and I tell them it's not a diet. This is based mostly on the Singh article from Lancet, but added into it is a bit of the Lyon study.
"I want the basis of your food to be the following:
Rx
1) 2-3 servings of vegetable a day, including lots of legumes when you can
2) 3-4 servings of fruit a day
3) a bit of oil with each meal (ideally olive, but in one of the studies, they used cheap soy bean oil, probably about a tsp or tablespoon (I am extrapolating as I could not find the actual amount in the Lancet study))
4) 25-50g (a palmful) of almonds or walnuts every morning
5) substitute fish for meat as often as is convenient
If you are still hungry, add the usual heart healthy stuff to your meals (vegees, lean meats, etc.)"
Interestingly, if you look at the above list, it's basically saying, "eat real food".
This was a delicious
This was a delicious podcast. I love this topic and, given the absolute benefits in my cardiac patients, I spend way more time discussing this than any discussion about medication (especially with those who don't want to take meds). None of our meds have a 50% relative benefit (or 7.5% absolute depending on your outcome). My practical approach is in prescription form, and I tell them it's not a diet. This is based mostly on the Singh article from Lancet, but added into it is a bit of the Lyon study.
"I want the basis of your food to be the following:
Rx
1) 2-3 servings of vegetable a day, including lots of legumes when you can
2) 3-4 servings of fruit a day
3) a bit of oil with each meal (ideally olive, but in one of the studies, they used cheap soy bean oil, probably about a tsp or tablespoon (I am extrapolating as I could not find the actual amount in the Lancet study))
4) 25-50g (a palmful) of almonds or walnuts every morning
5) substitute fish for meat as often as is convenient
If you are still hungry, add the usual heart healthy stuff to your meals (vegees, lean meats, etc.)"
Interestingly, if you look at the above list, it's basically saying, "eat real food".
greating
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