The MediterrAsian diet consists of a mix of the Mediterranean diet along with the soy and seafood consumed in Asia, and particularly Japan. For some, it is a uniting cuisines from two sides of the world, with broad health benefits corroborated by eminent academics and institutions.
Let's start with the basics.
Adherence to the Mediterranean diet is associated with reduced mortality as well as incidence of and death from cardiovascular diseases and cancer, according to the World Heath Organizations' EPIC Study (The European Prospective Investigation into Cancer and Nutrition). It is the largest study of this kind, having begun in 1993 and monitoring half a million citizens across 10 European countries.
"We are talking about what common people used to eat in the Italian Southern region of Cilento [South of Naples] in the 50s", said Professor Franco Berrino, 74, epidemiologist, and for years director of the department of preventive and predictive medicine of National Cancer Institute in Milan. He is now in Sydney to present his approach to lifestyle choices to prevent chronic diseases.
In particular, he advocates a diet based on traditional dishes such as Pasta e fagioli (pasta and beans) o Pasta e ceci (pasta and chickpeas), and generally rich in legumes, whole grains, fruit and vegetables, as well as nuts which are extremely important for the metabolism according to Professor Berrino.
It is a diet traditionally low in proteins, and animal products (about 15 per cent of the overall intake), with a preference for white meats or fish, and occasional red meat and cheese. This is how Professor Berrino describes the ideal Mediterranean diet.
Arrangement of mixed beans Source: EyeEm
"It was a poor people's diet, but it comprises real 'goodies' as poor people always managed to create marvelous dishes from humble ingredients," he says citing as examples Orecchiette con le rape (orecchiette pasta with turnip), Pasta con le sarde (pasta with sardines). Purea di fave con la cicoria (broad bean puree with chicory).
This diet, that does not include sugary drinks and juices nor white bread, can promote long term weight loss in a more sustainable way than high protein diets, said Franco Berrino.
Traditional Apulia region pasta Orecchiette with turnip greens Source: iStockphoto
"High protein diets can allow one to lose significant weight in the short term, but it is difficult to maintain such regimen for a long time. Often people get tired of the large portion of proteins and suddenly reduce it, often regaining weight."
According to Franco Berrino elements similar to the traditional Mediterranean diet can be found all over the world. "Scientists started observing the traditionally most longeval communities around the world, finding them, for example, in Greece and Japan, alongside the South of Italy". But examples of similar diets could be found anywhere in the world.
"Couscous with chickpeas in Northern Africa and in the Middle East, black beans in Mexico or soybeans and rice in Asia. The only population that did not have a legume and vegetable-rich diet, traditionally, were Eskimos," he said.
Professor Berrino, is currently responsible for the project MeMeMe, a clinical trial funded by the European Research Council, for the prevention of the incidence of chronic diseases associated with age by using the Mediterranean diet.
Soy beans and soy milk Source: Pixabay/bigfatcat CC0
But is also promoting his own approach to lifestyle, comprising the MediterrAsian diet, physical exercise and what he calls 'secular spirituality'.
"We are talking about 'secular spirituality' like meditation, as I do not have any religious affiliation. Meditation was developed in Asia, while in Italy we did not have such a thing so the closest thing to it was certain forms of prayer," he said.
Franco Berrino admits it is a controversial field that scientific studies have only recently started exploring.
However, according to him there is increasing evidence that practices similar to meditation can contribute to people's health. But even without learning how to meditate, a more compassionate attitude towards ourselves can have a positive effect: "We should not be too hard on ourselves, blaming ourselves for having made mistakes in life, and rather have a self-compassionate attitude, and accepting that sometimes 'we do what we can'."
Portrait of a Jain monk in meditation in Palitana Source: Wikimedia/Public Domain
