Want to feel less stressed? Try the Mediterranean diet
New study compares impact of Mediterranean and Western diets on perceived stress
Binghamton University
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Consuming components of the Mediterranean diet is associated with lower levels of perceived stress and mental distress, according to new research from Binghamton University, State University of New York.
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Following the Mediterranean diet versus the traditional Western diet might make you feel like you’re under less stress, according to new research conducted by a team from Binghamton University, State University of New York.
The findings suggest that people can lower their perception of how much stress they can tolerate by following a Mediterranean diet, said Lina Begdache, associate professor of health and wellness studies.
“Stress is recognized to be a precursor to mental distress, and research, including our own, has demonstrated that the Mediterranean diet lowers mental distress,” she said. “Thus, one element of the puzzle may be explained by the fact that the Mediterranean diet may be associated with a decrease in the negative components of perceived stress and an improvement in its positive attributes.”
The Mediterranean diet is plant-based with healthy fats and mostly includes wholesome food and a spectrum of natural colors. The diet stands in sharp contrast to the Western diet, which is known for its high concentration of high-glycemic and low-quality processed foods.
While the Mediterranean diet is known for its benefits to both mental health and physical health, little is known about its effect on perceived stress, which is the idea of how much stress you are under at any particular time.
To assess this, Begdache and her students conducted a survey of over 1,500 people, asking them what types of foods they ate and assessing their levels of perceived stress. Using a machine learning model, the results show that consuming components of the Mediterranean diet is associated with lower levels of perceived stress and mental distress, while consuming Western dietary components is correlated with perceived stress and mental distress.
Begdache said that these results close a gap in the literature because the majority of studies on diet and stress focused on how stress affects dietary choices and quality. She and her team are looking at different aspects of brain function and behaviors in relation to dietary patterns.
The study, “Effects of Mediterranean and Western dietary patterns on perceived stress and mental distress,” was published in Nutrition and Health.
Journal
Nutrition and Health
Article Title
Effects of Mediterranean and Western dietary patterns on perceived stress and mental distress
Vegan diet better than Mediterranean diet for weight loss and reducing harmful inflammatory dietary compounds, finds new research
WASHINGTON, D.C.—Eating a low-fat vegan diet reduces harmful inflammatory dietary compounds called advanced glycation end-products (AGEs) by 73%, compared to no reduction on a Mediterranean diet, according to new research by the Physicians Committee for Responsible Medicine published in Frontiers in Nutrition. The decrease in AGEs on the vegan diet was associated with an average weight loss of 13 pounds, compared with no change on the Mediterranean diet.
The reduction of dietary AGEs on the low-fat vegan diet came mainly from excluding the consumption of meat (41%), minimizing the consumption of added fats (27%), and avoiding dairy products (14%).
“The study helps bust the myth that a Mediterranean diet is best for weight loss,” says lead study author Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine. “Choosing a low-fat vegan diet that avoids the dairy and oil so common in the Mediterranean diet helps reduce intake of harmful advanced glycation end-products leading to significant weight loss.”
AGEs may be ingested through the diet, and animal products are generally higher in AGEs than plant foods. Cooking with high heat under dry conditions, such as grilling, leads to significant formation of AGEs, especially in animal-derived foods, which are also rich in fats. High amounts of AGEs circulating in the body can contribute to insulin resistance, which can lead to weight gain. AGEs are also linked to inflammation and oxidative stress, which contribute to chronic diseases like heart disease and type 2 diabetes.
The new research is a secondary analysis of a previous Physicians Committee study comparing a low-fat vegan diet to a Mediterranean diet. The study randomly assigned participants to either a low-fat vegan diet, which consisted of fruits, vegetables, grains, and beans, or a Mediterranean diet, which focused on fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil, for 16 weeks. Neither group had a calorie limit. Participants then went back to their baseline diets for a four-week washout period before switching to the opposite group for an additional 16 weeks. Dietary AGEs were calculated based on self-reported dietary intake records. AGE scores were assigned to each food item, using a published database of AGE content.
“Our research shows that you can use the power of your plate to lose weight with a low-fat vegan diet that’s rich in fruits, vegetables, grains, and beans and low in AGEs,” adds Dr. Kahleova. “It’s a simple and delicious way to maintain a healthy weight and fight chronic disease.”
Journal
Frontiers in Nutrition
Method of Research
Randomized controlled/clinical trial
Subject of Research
People
Article Title
Dietary advanced glycation end-products and their associations with body weight on a Mediterranean diet and low-fat vegan diet: a randomized, cross-over trial
Article Publication Date
7-Aug-2024
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