The emergence of so-called diseases of civilization leads the scientific community to define a life-saving diet. The Cretan diet, more than just a diet, seems to be one of the keys to a better lifestyle.
The benefits of the diet for the Mediterranean population (especially the Cretan population) were officially recognized on 11 April 1997 in Rome, by the Italian Research Council, on the initiative of the European Commission, as playing a major role in disease prevention. Cardiovascular and other diseases (cancer, etc.). The Cretan diet differs from the Mediterranean diet by the absence of cow dairy products and low meat consumption.
Briefly
- The Cretan diet is known for its benefits in preventing cardiovascular disease and other conditions such as cancer. It differs from the Mediterranean diet by the absence of dairy products made from cows and the more moderate consumption of meat;
- The foundations of this diet are based on low consumption of animal products, high consumption of unsaturated fatty acids such as olive oil, and a diet rich in vegetables, fruits, whole grains and legumes.
- The Cretan diet is not just about diet, it is part of a broader lifestyle that includes physical activity, spirituality and strong social relationships.
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Origin of the Cretan diet
Interest in the Cretan lifestyle and diet began, serendipitously, in 1948 after an order from Greece to the American Rockefeller Foundation to improve sanitary and hygienic conditions on the island of Crete. This study (on the lifestyle, health status and eating habits of the Cretans) revealed more than unexpected results since it turned out that they were in much better shape than the Americans!
These conclusions were strengthened by the work of Ancel Keys, an American scientist, who in 1958 conducted a comparative study on the risk of coronary heart disease in seven countries (United States, Finland, Italy, Japan, Netherlands, Yugoslavia, Crete Islands). and Corfu). This survey, conducted over more than twenty years, revealed that deaths from myocardial infarction or coronary heart disease were 9 per 100,000 population in Crete compared with 466 in Finland and 424 in the United States. The Mediterranean countries of Corfu (149), Yugoslavia (145), and Italy (200) were located between these two extremes. Crete also has the lowest all-cause mortality rate in the world.
But the real recognition of the “Cretan diet” as a model of health will come later thanks to the results obtained by Professor Serge Renaud (the father of the “French Paradox”) within the Department of Cardiovascular Diseases at Lyon Hospital.
Between 1988 and 1993, he tried two different nutritional protocols with patients experiencing their first heart attack. The first group was prescribed a classic low-fat diet (reducing animal fats and increasing vegetable fats rich in polyunsaturated fatty acids) and the second the Cretan diet.
The results, published in the medical journal The Lancet on June 11, 1994, showed that the Cretan diet prevailed and reduced the risk of cardiovascular disease by 70%.
Crete's agricultural production and climate
Crete is the fifth largest island in the Mediterranean Sea. Its location between the 34th and 35th parallels gives it the status of the southernmost region of Europe, on the same level as North Africa. Three mountain ranges follow each other from west to east, with a peak height of more than 2,200 metres.
The Cretan climate is characterized by hot, dry summers and mild winters (10 to 15 °C). Rainfall peaks mainly between December and January with varying distributions depending on the terrain.
The eastern and southern parts of the island are drier than those to the north and west, and more susceptible to moisture-laden winds.
The main crop is the olive tree and it covers nearly half of the cultivated areas. Crete also produces many fruits (grapes, citrus fruits, watermelon, kiwi, avocado, watermelon, bananas, figs, etc.), vegetables (tomatoes, cucumbers, eggplant, peppers, etc.) and grains (wheat, barley, rice, rye, etc.). Karma occupies an increasing place. The island also exports aromatic and medicinal plants. The Cretan flora is very abundant (about 1800 species of flowering plants, 10% of which are endemic). Half of the island's surface area is used as pasture.
Principles and main foods
The Cretan system has its roots in the Minoan civilization, more than 3,000 years ago, and has remained generally unchanged despite the influence of many colonial powers (Romans, Byzantine Empire, Venice, Turks, etc.). It is characterized by the following:
Reduced consumption of animal products
Red meat (lamb, mutton, kid) is eaten on rare occasions during festivals or religious ceremonies. Poultry or rabbits are eaten weekly (twice a week). The small space occupied by this food makes it possible to avoid excess saturated fat. The average Cretan meat consumption is 35 grams per day.
Fish and other seafood products (crustaceans, cephalopods, etc.) are consumed mainly around coastal areas, and also in moderation (twice a week). In mountainous areas its place in the diet is smaller and is exclusively in the form of salted cod.
Small gray snails collected from the wild are very popular with the people of Crete. They are fed with wild herbs and aromatic plants, and have great nutritional value (protein, omega-3, minerals and vitamin D found in the liver).
Dairy products, which are consumed daily, are made exclusively from sheep and goat milk. The milk is not consumed as is, but is turned into cheese or yogurt. Butter and crème fraîche are non-existent.
Egg consumption is not daily (twice a week).
Consuming large amounts of unsaturated fatty acids
Olive oil is the most widely used fat for seasoning and cooking. We also find rapeseed oil. The benefit of these fats is that they contain a high percentage of monounsaturated fatty acids, known as cardiovascular protectants (they reduce bad cholesterol without affecting good cholesterol). A Cretan consumes approximately 100 grams of olive oil daily. Olive oil is extracted “cold” without adding solvents. Cretans also consume oilseeds (walnuts, almonds, etc.) daily.
Eat large amounts of vegetables, fruits, wild plants, whole grains and legumes
Cereals and legumes are the energy basis of the diet in terms of carbohydrates and amino acids. It is rich in fiber, and has a role in preventing some diseases (colon cancer, constipation, high cholesterol, diabetes, etc.) and contains many vitamins (group B, E, K) and mineral salts (magnesium, calcium, phosphorus, etc.). .).).). The main grains are wheat, eaten in the form of bread (formerly cooked for a month and softened in water), then barley and rarely rice and rye. Grains represent 50% of the meal and are often accompanied by legumes.
Each meal is largely accompanied by cultivated vegetables that are consumed mainly from spring to fall, with wild plants from October to the end of May. Collecting wild plants is an integral part of Cretan life; They are eaten boiled to avoid possible contamination with parasites.
They are richer in vitamins and minerals than cultivated fruits and vegetables (violet leaves: 210mg/100g of vitamin C, four times more than oranges), complete proteins, balanced in essential amino acids, and have the same value as an egg.
Fruits (fresh or dried) are eaten all year round and at every meal, as are aromatic plants (thyme, marjoram, savory, three-lobed sage, oregano, mint, etc.) and allies.
A reasonable amount of daily calories
The daily allowance of calories ranges between 1,800 and 2,500 calories, distributed over three meals (without a snack outside), despite the great physical activity (the Cretan travels an average of 13 kilometers on foot daily before using the car completely). The diet is very frugal. The only sugar consumed is fructose from honey and fruit, with pastries reserved for celebrations.
Cretans, ardent practitioners of the Orthodox religion, see their year as punctuated by numerous fasts during which only seafood, cephalopods, snails, and all plant products are permitted. Thus, this celebration makes it possible to purify and renew the body and increase its longevity.
Moderate but daily consumption of red wine
Wine, famous for its cardiovascular protective properties, is consumed at a rate of two glasses per day. Raki (strong alcohol made from grape marc) is one of the festive moments. In daily life, we find drinks such as coffee (similar to Turkish coffee with powder at the bottom of the cup), fresh orange juice, herbal tea, and mountain tea (endemic tea from the Sideritis syriaca group).
Sample list
the morning : A piece of fruit, a handful of oilseeds, and yogurt with honey
Thyme, whole bread, olive oil, hot drink.
noon : Raw vegetables, animal protein (fish, eggs, cheese, meat) or
Vegetables (legumes) accompanied by cereals, cooked vegetables, fruits, a
A glass of wine.
Evening : Soup of vegetables, legumes, grains, fruit, and a cup of
red wine
Follow a diet with a high nutritional density
Cretans respect the seasonality of plants, consuming them fresh and ripe.
The animals graze for a large part of the year, consume wild grasses and are not subject to intensive breeding. These elements, along with the absence of environmental pollution, high level of sunlight, and ancient methods of food processing, contribute greatly to the nutritional richness of foods.
Preparation method and flavor associations
The method of cooking food respects its flavors and nutritional properties. The products are either boiled, lightly fried, sautéed, braised or stewed.
Fermentation of dairy products provides benefits to the intestinal flora.
The Cretan meal is also a harmonious combination of different flavors (spicy, sour, bitter, astringent, salty, sweet), principles found in Far Eastern dietetics that contribute to the vitality of the organs.
Social and natural environment
Cretans' dietary choices, food quality, freshness, and economy account for part of the health benefits of this diet, but other, equally important, factors contribute:
- Traditional life takes place in a peaceful atmosphere, interspersed with work in the fields and at home. Meals are eaten peacefully with the family, and food is chewed for a long time.
- A daily nap in the middle of the day relaxes the body.
- Their knowledge of the natural environment allows them to benefit from the benefits of wild plants, fruits and medicinal plants.
- Their spirituality, through religion, gives them some serenity. Social ties are strong: residents gather at the end of the afternoon to share coffee, and in the evening to dance or listen to music.
Thus, the Cretan was able to preserve the art of living, where his days were interspersed with work, entertainment, and rest.
Towards greater awareness
The good health of Cretans is multifactorial. Of course, dietary choices are important but we realize, as is the case with Okinawan centenarians, that other elements play a role: daily physical activity, social connections, spirituality, a participatory life philosophy, and respect for both physiological and natural biorhythms. In short, a certain wisdom.
(tags for translation)Origin of the Cretan diet
Origin, principles and main foods
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