NEW YORK, Oct 23, (Agencies): Recent research from the Prevención con Dieta Mediterránea-Plus (PREDIMED-Plus) study highlights the potential of the Mediterranean diet in addressing aging-related body transformations, such as fat accumulation and muscle loss. Published on October 18 in JAMA Network Open, the study originally aimed to explore the diet's impact on preventing cardiovascular disease. However, a subgroup analysis was conducted to evaluate its effects on body composition over a three-year period.

The findings indicated that an energy-reduced Mediterranean diet, coupled with increased physical activity, can help mitigate the age-related weight gain and muscle loss commonly experienced. The research involved 1,521 middle-aged and older participants, all of whom were either overweight or dealing with obesity and metabolic syndrome. They were divided into two groups for the study.

The first group followed a Mediterranean diet while simultaneously reducing their calorie intake by 30% and increasing their physical activity. In contrast, the second group adhered to a Mediterranean diet without calorie restrictions or changes in their physical activity.

Results revealed that participants in the first group experienced "clinically meaningful" changes in body composition within the three-year period. These changes included a 5% or greater improvement in fat mass, visceral (belly) fat mass, and the preservation of lean muscle mass after just one year of adopting the diet.

Nutritionist and registered dietitian Ilana Muhlstein, who was not involved in the study, commented on the Mediterranean diet's prominence as one of the healthiest diets worldwide. However, she emphasized that simply recommending the diet might not be practical for the average person. She mentioned that the diet encompasses a wide array of dietary advice beyond just emphasizing whole foods, such as beans, legumes, whole grains, healthy fats, seeds, nuts, and fish-centered dishes.

An energy-reduced Mediterranean diet distinguishes itself from the original version by incorporating more protein, reducing added sugars, and increasing the consumption of fresh vegetables and fruits, rather than dried fruits. Muhlstein underlined the importance of vegetables and fresh herbs, which are fundamental aspects of the authentic Mediterranean diet, but often get overlooked.

Countries known for their superior cardiovascular health, such as Israel and Greece, routinely incorporate an abundance of vegetables into their meals. They celebrate vegetables and wouldn't conceive of a meal without them. In contrast, in the United States, Mediterranean dishes like pita, shawarma, and falafel are commonly enjoyed with limited vegetable accompaniments, which is a deviation from the essence of the Mediterranean diet.

Muhlstein encouraged Americans to limit their intake of pita bread and instead fill half of their plates with Mediterranean diet staples like roasted eggplants, pickled turnips, and chopped salads. In terms of physical activity, she recommended around 45 minutes of exercise on six days a week to align with the naturally active lifestyles of Mediterranean residents.

Participants in the study were provided guidance by trained dietitians three times a month throughout the research, likely contributing to significant improvements in their relationship with food. Muhlstein expressed concerns about the unhealthy food mindset prevailing in the United States, where people often turn to carbs and sugar for emotional comfort and resort to vegetables only when dieting. She emphasized the significance of working with dietitians to foster healthier eating habits and long-lasting results.

In summary, the Mediterranean diet, when combined with physical activity, shows promise in addressing age-related body changes, offering an opportunity for individuals to achieve and maintain a healthier body composition.