Mediterranean Diet: American Way
LEARNING ABOUT FOOD “Probably 70% of the patients who walk through the door have a food- related illness,” says Timothy Harlan, M.D., president of the American College of Culinary Medicine. Such illnesses include heart
disease, Type 2 diabetes, and risk factors such as high blood pressure, blood sugar, and cholesterol. A nonprofit organization, the
college provides culinary medicine courseware to more than 50 medical schools, nursing schools, and residency programs, and certifies health practitioners in culinary medicine. It also trains chefs and others
working in food service, and will soon offer virtual classes for consumers. “Culinary medicine is
designed to train people how to think about food,” he tells Newsmax. “It’s not a diet.” The emphasis
is on choosing real food ingredients that are available in any supermarket and preparing tasty meals rather than eating processed or take-out food. The principles follow the Mediterranean diet, which emphasizes plant-based foods and healthy fats.
PROVEN BENEFITS Recently, a 34-year study of the Mediterranean diet and Alzheimer’s disease was completed by researchers at Harvard Medical School and Brigham and Women’s Hospital in Boston. The study, which tracked
5,700 people, concluded that the diet can reduce the risk of developing Alzheimer’s by 35% among people who carry two copies of the APOE4 “Alzheimer’s gene,” which puts them at high risk for the disease.
F
ollowing a Mediterranean diet doesn’t mean
giving up dishes you enjoy or following strange recipes, says Harlan. Rather, it’s a matter of making these ingredients a regular part of your daily meals: Whole grains More vegetables Legumes Fruit and nuts Less protein from land animals and more from fish and seafood Healthy oils and fats Less overall dairy, but more fermented dairy
EASY SWAPS Harlan shares some simple ways to transform popular dishes: Tuna casserole: Use whole-grain noodles instead of refined ones and include fresh or frozen peas. Other vegetables can be added, too. Tacos: Corn tacos
are whole grain. Some
flour tortillas are also whole grain, although most are made
from refined white flour. Cereal: Oatmeal is a whole grain.
Add fresh or dried fruit and some nuts. Whole-grain granola with some nuts and not too much sugar is another good option. Burgers: Use less ground beef and add some mushrooms; serve on a whole-grain bun with tomato, lettuce, and any other trimmings you like.
Spaghetti sauce: Add
mushrooms, tomatoes, peppers, and onions,
and use less ground meat. In addition, lentils can add fiber, protein, and texture to the sauce. Serve over whole-grain pasta. Pizza: Use a whole-grain
or cauliflower crust and add vegetables. If you like, add chicken, turkey, or turkey pepperoni.
Previous studies, published since the 1990s, have shown many other benefits of the Mediterranean diet. These include
reducing risks for heart attacks and strokes by up to 30% and for Type 2 diabetes by up to 23%.
The diet works by reducing
inflammation and oxidation — a process somewhat like internal rusting — which helps to keep blood pressure, blood sugar, and cholesterol from rising. It can also help to control weight. For those who have already had
a heart attack, the Mediterranean diet can cut the risk of a second heart attack in half. Other studies show that such a diet reduces risk for death from any type of cancer by 28% and risk of premature death from any cause by 29%.
HOW TO BENEFIT “It’s about eating great food that’s great for you,” says Harlan. Most recipes can be turned into healthy versions by using the right ingredients, such as whole grains, healthy fats, more vegetables and legumes, fruit and nuts, and less added sugar. When buying cereals or other
grain products, be sure to read the ingredients list, cautions Harlan.
The American College of Culinary Medicine offers a variety of healthy recipes for popular foods, from pancakes and mac and cheese to chicken à la king, barbecue, and different pizzas. Go to
www.culinarymedicine.org and click on “recipes.” To find practitioners
certified in culinary medicine in your area, search at www.
culinarymedicine.org/location. For information about culinary medicine classes, visit www.
culinarymedicine.org/class.
DECEMBER 2025 | NEWSMAX MAXLIFE 95
WOMAN/THOMAS BARWICKGETTY IMAGES / TACOS/KUCHERAV©ISTOCK / SPAGHETTI/FSTOPLIGHT©ISTOCK / SALAD/RUDISILL©ISTOCK
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