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Aubrey","isLoading":false}},"breakingNewsReducer":{},"campaignFinanceReducer":{},"firebase":{"requesting":{},"requested":{},"timestamps":{},"data":{},"ordered":{},"auth":{"isLoaded":false,"isEmpty":true},"authError":null,"profile":{"isLoaded":false,"isEmpty":true},"listeners":{"byId":{},"allIds":[]},"isInitializing":false,"errors":[]},"navBarReducer":{"navBarId":"arts","fullView":true,"showPlayer":false},"navMenuReducer":{"menus":[{"key":"menu1","items":[{"name":"News","link":"/","type":"title"},{"name":"Politics","link":"/politics"},{"name":"Science","link":"/science"},{"name":"Education","link":"/educationnews"},{"name":"Housing","link":"/housing"},{"name":"Immigration","link":"/immigration"},{"name":"Criminal Justice","link":"/criminaljustice"},{"name":"Silicon Valley","link":"/siliconvalley"},{"name":"Forum","link":"/forum"},{"name":"The California Report","link":"/californiareport"}]},{"key":"menu2","items":[{"name":"Arts & Culture","link":"/arts","type":"title"},{"name":"Critics’ 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KQED","link":"/support","type":"title"},{"name":"About","link":"/about","type":"title"},{"name":"Help Center","link":"https://kqed-helpcenter.kqed.org/s","type":"title"}]}]},"pagesReducer":{},"postsReducer":{"stream_live":{"type":"live","id":"stream_live","audioUrl":"https://streams.kqed.org/kqedradio","title":"Live Stream","excerpt":"Live Stream information currently unavailable.","link":"/radio","featImg":"","label":{"name":"KQED Live","link":"/"}},"stream_kqedNewscast":{"type":"posts","id":"stream_kqedNewscast","audioUrl":"https://www.kqed.org/.stream/anon/radio/RDnews/newscast.mp3?_=1","title":"KQED Newscast","featImg":"","label":{"name":"88.5 FM","link":"/"}},"bayareabites_124452":{"type":"posts","id":"bayareabites_124452","meta":{"index":"posts_1591205157","site":"bayareabites","id":"124452","score":null,"sort":[1516287603000]},"guestAuthors":[],"slug":"what-is-the-mediterranean-diet","title":"What is the Mediterranean Diet?","publishDate":1516287603,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>The Mediterranean Sea is surrounded by an extraordinarily diverse group of countries: Italy, France, and Spain to the north, Greece, Turkey, Israel, Lebanon, and Syria to the east, and to the south, the North African countries of Egypt, Tunisia, Morocco, Algeria, and Libya. This means that there isn’t a single “diet” that encompasses the entire Mediterranean region—the spice-laden dishes of Morocco bear little resemblance to the lemon and caper-laced cuisine of southern Italy. Rather, \u003cstrong>the Mediterranean diet is about what these cuisines have in common: a daily emphasis on vegetables and fruits, beans and lentils, whole grains, more seafood than meat and poultry, and heart-healthy olive oil\u003c/strong>. This is the essence of the Mediterranean way of eating. Below, you'll find an introduction to the fundamentals of the Mediterranean diet.\u003c/p>\n\u003ch2>Get to Know the Mediterranean Diet Pyramid\u003c/h2>\n\u003cp>The Mediterranean diet pyramid was originally developed in the 1990s as part of a collaboration between the \u003ca href=\"https://www.hsph.harvard.edu/\" target=\"_blank\" rel=\"noopener\">Harvard School of Public Health\u003c/a> and \u003ca href=\"http://www.oldwayspt.org/traditional-diets/mediterranean-diet\" target=\"_blank\" rel=\"noopener\">Oldways\u003c/a>, a nonprofit organization whose mission is to inspire good health through cultural food traditions. The pyramid was based on the outcome of the famous \u003ca href=\"http://www.sevencountriesstudy.com/\" target=\"_blank\" rel=\"noopener\">Seven Countries Study\u003c/a>, which was begun in the late 1950s by an American physiologist named Ancel Keys.\u003c/p>\n\u003cp>Keys found that the \u003cstrong>people of Crete tended to have lower incidences of coronary heart disease than participants in other countries\u003c/strong>, a fact that he attributed to their traditional diet, which was low in saturated fat and heavily reliant on vegetables, grains, and legumes. The Mediterranean diet pyramid paved the way for the diet’s popularity here in the United States, and it is a useful tool for anyone who is interested in eating this way.\u003c/p>\n\u003cp>\u003cstrong>The most common elements of Mediterranean meals—fruits, vegetables, grains (mostly whole), \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1637-supermarket-extra-virgin-olive-oil\" target=\"_blank\" rel=\"noopener\">olive oil\u003c/a>, beans, legumes, nuts, seeds, \u003ca href=\"https://www.americastestkitchen.com/articles/437-how-to-buy-use-and-store-fresh-herbs\" target=\"_blank\" rel=\"noopener\">herbs\u003c/a>, and spices—form the base of the Mediterranean diet pyramid\u003c/strong>. Fish and seafood are prominent elements that are consumed often, at least two times per week. Other foods like poultry, eggs, cheese, and yogurt are consumed in more moderate amounts, daily to weekly depending on the food. Foods like red meat and sweets are consumed with even less frequency and in relatively small quantities in the Mediterranean diet.\u003c/p>\n\u003cfigure id=\"attachment_124454\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\">\u003cimg class=\"size-full wp-image-124454\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\" alt=\"Whole grains like bulgur are cornerstones of the Mediterranean diet.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Whole grains like bulgur are cornerstones of the Mediterranean diet. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Use Meats and Cheeses as Seasonings\u003c/h2>\n\u003cp>\u003cstrong>Instead of using meats and cheeses as main ingredients, Mediterranean dishes often use them as seasonings\u003c/strong>. Dishes aren’t drowned in sauce, but instead drizzled with extra-virgin olive oil or a yogurt or tahini-based sauce to add flavor and richness.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>While many American dinner plates are centered around meat or chicken, Mediterranean meals are designed differently. Rather than being the centerpiece, meat is eaten in smaller quantities with the intention that it will be paired with a few other—usually plant-based—dishes of equal portions, like fresh salads, vegetable and bean dishes, and whole grains.\u003c/p>\n\u003ch2>Limit Unhealthy Fats and Focus on Unlocking Interesting Flavors\u003c/h2>\n\u003cp>Eating the Mediterranean way will help you eliminate unhealthy saturated fats, salt, and calories. And because meat will no longer be the focal point of your meals, you’ll have to think about new (and, it should be noted, exciting) ways to bring out the flavor of certain ingredients. One way of doing that is to use lots of fresh herbs and spices in your cooking. Another way to bring out flavor is to utilize cooking techniques such as roasting, braising, and grilling.\u003c/p>\n\u003cfigure id=\"attachment_124453\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\">\u003cimg class=\"size-full wp-image-124453\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\" alt=\"Levantine flavors: roasted butternut squash with za'atar.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Levantine flavors: roasted butternut squash with za'atar. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Embrace the Health Benefits\u003c/h2>\n\u003cp>Since the original Seven Countries Study, \u003cstrong>countless studies have proven that the benefits of the Mediterranean diet go far beyond cardiovascular health\u003c/strong>—and, unlike most trendy diets, the health effects have been studied over the long term. You can hardly read the news without coming across an article detailing the findings of yet another study on the benefits of the Mediterranean diet.\u003c/p>\n\u003cp>With its high amounts of vegetables and olive oil, which contains heart-healthy monounsaturated fats, \u003cstrong>the Mediterranean diet has been said to promote healthy blood sugar levels, improve cognitive function, and even prevent diseases like Alzheimer’s and certain types of cancer\u003c/strong>. And while the Mediterranean diet isn’t low in fat, some studies have found that people who eat this way do tend to weigh less and have improved body mass index, lower cholesterol, and lower blood pressure. Other studies indicate that adhering to a Mediterranean diet results in better overall health, both physical and mental. Which is to say, the Mediterranean diet seems like a pretty good place to start for someone who is looking to eat healthy foods that are also delicious.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/496-what-is-the-mediterranean-diet\" target=\"_blank\" rel=\"noopener\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"Everything you need to know about this heart-healthy, centuries-old way of eating.","status":"publish","parent":0,"modified":1516248652,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":12,"wordCount":823},"headData":{"title":"What is the Mediterranean Diet? | KQED","description":"Everything you need to know about this heart-healthy, centuries-old way of eating.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"124452 https://ww2.kqed.org/bayareabites/?p=124452","disqusUrl":"https://ww2.kqed.org/bayareabites/2018/01/18/what-is-the-mediterranean-diet/","disqusTitle":"What is the Mediterranean Diet?","nprByline":"\u003cstrong>\u003ca href=\"https://www.americastestkitchen.com/articles/496-what-is-the-mediterranean-diet\">America's Test Kitchen\u003c/a>\u003c/strong>","path":"/bayareabites/124452/what-is-the-mediterranean-diet","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>The Mediterranean Sea is surrounded by an extraordinarily diverse group of countries: Italy, France, and Spain to the north, Greece, Turkey, Israel, Lebanon, and Syria to the east, and to the south, the North African countries of Egypt, Tunisia, Morocco, Algeria, and Libya. This means that there isn’t a single “diet” that encompasses the entire Mediterranean region—the spice-laden dishes of Morocco bear little resemblance to the lemon and caper-laced cuisine of southern Italy. Rather, \u003cstrong>the Mediterranean diet is about what these cuisines have in common: a daily emphasis on vegetables and fruits, beans and lentils, whole grains, more seafood than meat and poultry, and heart-healthy olive oil\u003c/strong>. This is the essence of the Mediterranean way of eating. Below, you'll find an introduction to the fundamentals of the Mediterranean diet.\u003c/p>\n\u003ch2>Get to Know the Mediterranean Diet Pyramid\u003c/h2>\n\u003cp>The Mediterranean diet pyramid was originally developed in the 1990s as part of a collaboration between the \u003ca href=\"https://www.hsph.harvard.edu/\" target=\"_blank\" rel=\"noopener\">Harvard School of Public Health\u003c/a> and \u003ca href=\"http://www.oldwayspt.org/traditional-diets/mediterranean-diet\" target=\"_blank\" rel=\"noopener\">Oldways\u003c/a>, a nonprofit organization whose mission is to inspire good health through cultural food traditions. The pyramid was based on the outcome of the famous \u003ca href=\"http://www.sevencountriesstudy.com/\" target=\"_blank\" rel=\"noopener\">Seven Countries Study\u003c/a>, which was begun in the late 1950s by an American physiologist named Ancel Keys.\u003c/p>\n\u003cp>Keys found that the \u003cstrong>people of Crete tended to have lower incidences of coronary heart disease than participants in other countries\u003c/strong>, a fact that he attributed to their traditional diet, which was low in saturated fat and heavily reliant on vegetables, grains, and legumes. The Mediterranean diet pyramid paved the way for the diet’s popularity here in the United States, and it is a useful tool for anyone who is interested in eating this way.\u003c/p>\n\u003cp>\u003cstrong>The most common elements of Mediterranean meals—fruits, vegetables, grains (mostly whole), \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1637-supermarket-extra-virgin-olive-oil\" target=\"_blank\" rel=\"noopener\">olive oil\u003c/a>, beans, legumes, nuts, seeds, \u003ca href=\"https://www.americastestkitchen.com/articles/437-how-to-buy-use-and-store-fresh-herbs\" target=\"_blank\" rel=\"noopener\">herbs\u003c/a>, and spices—form the base of the Mediterranean diet pyramid\u003c/strong>. Fish and seafood are prominent elements that are consumed often, at least two times per week. Other foods like poultry, eggs, cheese, and yogurt are consumed in more moderate amounts, daily to weekly depending on the food. Foods like red meat and sweets are consumed with even less frequency and in relatively small quantities in the Mediterranean diet.\u003c/p>\n\u003cfigure id=\"attachment_124454\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\">\u003cimg class=\"size-full wp-image-124454\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\" alt=\"Whole grains like bulgur are cornerstones of the Mediterranean diet.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Whole grains like bulgur are cornerstones of the Mediterranean diet. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Use Meats and Cheeses as Seasonings\u003c/h2>\n\u003cp>\u003cstrong>Instead of using meats and cheeses as main ingredients, Mediterranean dishes often use them as seasonings\u003c/strong>. Dishes aren’t drowned in sauce, but instead drizzled with extra-virgin olive oil or a yogurt or tahini-based sauce to add flavor and richness.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>While many American dinner plates are centered around meat or chicken, Mediterranean meals are designed differently. Rather than being the centerpiece, meat is eaten in smaller quantities with the intention that it will be paired with a few other—usually plant-based—dishes of equal portions, like fresh salads, vegetable and bean dishes, and whole grains.\u003c/p>\n\u003ch2>Limit Unhealthy Fats and Focus on Unlocking Interesting Flavors\u003c/h2>\n\u003cp>Eating the Mediterranean way will help you eliminate unhealthy saturated fats, salt, and calories. And because meat will no longer be the focal point of your meals, you’ll have to think about new (and, it should be noted, exciting) ways to bring out the flavor of certain ingredients. One way of doing that is to use lots of fresh herbs and spices in your cooking. Another way to bring out flavor is to utilize cooking techniques such as roasting, braising, and grilling.\u003c/p>\n\u003cfigure id=\"attachment_124453\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\">\u003cimg class=\"size-full wp-image-124453\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\" alt=\"Levantine flavors: roasted butternut squash with za'atar.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Levantine flavors: roasted butternut squash with za'atar. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Embrace the Health Benefits\u003c/h2>\n\u003cp>Since the original Seven Countries Study, \u003cstrong>countless studies have proven that the benefits of the Mediterranean diet go far beyond cardiovascular health\u003c/strong>—and, unlike most trendy diets, the health effects have been studied over the long term. You can hardly read the news without coming across an article detailing the findings of yet another study on the benefits of the Mediterranean diet.\u003c/p>\n\u003cp>With its high amounts of vegetables and olive oil, which contains heart-healthy monounsaturated fats, \u003cstrong>the Mediterranean diet has been said to promote healthy blood sugar levels, improve cognitive function, and even prevent diseases like Alzheimer’s and certain types of cancer\u003c/strong>. And while the Mediterranean diet isn’t low in fat, some studies have found that people who eat this way do tend to weigh less and have improved body mass index, lower cholesterol, and lower blood pressure. Other studies indicate that adhering to a Mediterranean diet results in better overall health, both physical and mental. Which is to say, the Mediterranean diet seems like a pretty good place to start for someone who is looking to eat healthy foods that are also delicious.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/496-what-is-the-mediterranean-diet\" target=\"_blank\" rel=\"noopener\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/124452/what-is-the-mediterranean-diet","authors":["byline_bayareabites_124452"],"categories":["bayareabites_4084","bayareabites_1245"],"tags":["bayareabites_12135","bayareabites_12330","bayareabites_11260","bayareabites_8347"],"featImg":"bayareabites_124455","label":"bayareabites"},"bayareabites_124338":{"type":"posts","id":"bayareabites_124338","meta":{"index":"posts_1591205157","site":"bayareabites","id":"124338","score":null,"sort":[1515518811000]},"guestAuthors":[],"slug":"everything-you-need-to-know-about-olive-oil","title":"Everything You Need to Know About Olive Oil","publishDate":1515518811,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003cstrong>Olive oil, which is simply juice pressed from olives, has been an important part of Mediterranean cooking for thousands of years\u003c/strong>. The highest grade, called extra-virgin, is lively, bright, and full- bodied, with flavors ranging from peppery to buttery depending on the varieties of olives used and how ripe they were when harvested. In the Mediterranean, Spain is the leading producer of olive oil, followed by Italy and Greece. In the United States, California is the top producer (and in fact is the source of \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1637-supermarket-extra-virgin-olive-oil\" target=\"_blank\" rel=\"noopener\">our winning supermarket extra-virgin olive oil\u003c/a>).\u003c/p>\n\u003ch2>Olive Oil is Healthy\u003c/h2>\n\u003cp>We use extra-virgin olive oil (EVOO) as our main cooking oil as well as in raw applications. \u003cstrong>Olive oil supports one of the main pillars of the Mediterranean Diet Pyramid: to eat more healthy fats and fewer saturated fats\u003c/strong>. It is high in monounsaturated fatty acids, which are healthy fats, and also contains important minor components including antioxidants and other beneficial phytochemicals, plant-derived compounds thought to protect against disease. Studies have also shown that people who regularly include olive oil in their diets have lower rates of heart disease, lower blood pressure, and reduced rates of diabetes and some cancers.\u003c/p>\n\u003ch2>The Fresher the Olive Oil, the Better\u003c/h2>\n\u003cp>\u003cstrong>Olive oil tastes great when it’s fresh\u003c/strong>. But olives are highly perishable, and their complex flavor degrades quickly, which makes producing—and handling—a top-notch oil time-sensitive, labor-intensive, and expensive.\u003c/p>\n\u003cfigure id=\"attachment_124343\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20.jpeg\">\u003cimg class=\"size-full wp-image-124343\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20.jpeg\" alt=\"Olive oil isn't just for drizzling over greens—you can also bake cakes with it!\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Olive oil isn't just for drizzling over greens—you can also bake cakes with it! \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>It’s OK to Cook with Extra-Virgin Olive Oil\u003c/h2>\n\u003cp>Although conventional wisdom says that you shouldn’t cook with olive oil since its smoke point is low, we have found that this is not the case. \u003cstrong>With a smoke point of 410 degrees, extra-virgin olive oil is fine for most cooking applications, even frying\u003c/strong>. However, we don’t usually use olive oil for frying because it is not economical to use in large quantities.\u003c/p>\n\u003ch2>Olive Oil is Versatile\u003c/h2>\n\u003cp>\u003cstrong>Extra-virgin olive oil is of course a starring player in salad dressings, but we also use it as a condiment on vegetables, pastas, bean dishes, and grilled fish, and as a source of richness and body in soups and sauces\u003c/strong>. Since olive oil is a pricey purchase, we use what we term “supermarket” extra-virgin olive oil for everyday cooked applications and save the most flavorful “high-end” EVOO for drizzling.\u003c/p>\n\u003cfigure id=\"attachment_124342\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020.jpeg\">\u003cimg class=\"size-full wp-image-124342\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020.jpeg\" alt=\"Scallops, pan seared with olive oil (and drizzled with an olive oil, orange, and lime dressing).\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Scallops, pan seared with olive oil (and drizzled with an olive oil, orange, and lime dressing). \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>How to Buy Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>Buying extra-virgin olive oil in American supermarkets can be a tricky business\u003c/strong>. The standards of the \u003ca href=\"http://www.internationaloliveoil.org/\" target=\"_blank\" rel=\"noopener\">International Olive Council\u003c/a> (IOC), the industry’s worldwide governing body, are not enforced in the U.S., and a widely reported 2010 study from the \u003ca href=\"http://olivecenter.ucdavis.edu/\" target=\"_blank\" rel=\"noopener\">Olive Center at the University of California, Davis\u003c/a>, revealed that 69 percent of tested supermarket olive oils sold as “extra-virgin” were actually lesser grades being passed off at premium prices.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Since then, the U.S. olive oil industry has taken steps to be more stringent. The state of California, where olive oil production has grown tenfold over the past decade, passed the California Department of Food and Agriculture olive oil standard in 2014. The most stringent standard in the country, it is mandatory for medium-and large-scale \u003ca href=\"https://www.americastestkitchen.com/taste_tests/475-california-extra-virgin-olive-oils\" target=\"_blank\" rel=\"noopener\">California olive oil\u003c/a> production. In 2010, the U.S. Department of Agriculture (USDA) adopted chemical and sensory standards for olive oil grades similar to those established by the IOC. The USDA standard, however, is voluntary and rarely enforced, so choosing the right extra-virgin olive oil is a challenge, to say the least.\u003c/p>\n\u003ch2>Finding the Best Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>To find the best “everyday” olive oil, we tasted 10 supermarket extra-virgin olive oils plain, with bread, over tomatoes and mozzarella, and in vinaigrette served on salad greens\u003c/strong>. We also sent each of the oils to an independent laboratory for chemical evaluation and to 10 trained olive oil tasters to get a second opinion on their flavor quality.\u003c/p>\n\u003cp>Our tasters were underwhelmed by the supermarket choices, but in the end, one oil stood out above the rest: California Olive Ranch Everyday Extra Virgin Olive Oil. We discovered that this largely boils down to the company’s control over every stage of the production process. The company uses a relatively new growing and harvesting process called super-high-density planting, in which the trees are planted together much more tightly than they would be in traditional groves.\u003c/p>\n\u003cp>As a result, the olives can be harvested by machines more efficiently than they would be if they were picked by hand. (Speed is of the essence, since olives begin to change flavor from the moment they are separated from the tree and must be pressed as quickly as possible to ensure that they retain the desired flavor profile.) Then, by bottling very close to the source, the company cuts out the risk that the oil will oxidize and spoil during transport to another facility.\u003c/p>\n\u003cp>And unlike some producers that sell their oil in clear glass or even plastic bottles, which expose the oil to more damaging light, our winning manufacturer uses dark-green glass bottles that help shield the oil. The upshot of all these factors: fresher and cheaper olive oil. While it costs more than mediocre oils from industrial bottlers, it’s far less expensive than our high-end extra-virgin favorite, Gaea Fresh.\u003c/p>\n\u003cp>\u003cstrong>When it comes to high-end olive oils, more expensive ones aren’t always better\u003c/strong>. Our winning high-end oil, Gaea Fresh, hails from Greece and, at half the price of some of the other oils in our tasting lineup, won’t break the bank. It won points with tasters for its bold yet nicely balanced flavor. We recommend using this oil in raw applications only.\u003c/p>\n\u003cfigure id=\"attachment_124341\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Marinated_Olives-4.jpeg\">\u003cimg class=\"size-full wp-image-124341\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Marinated_Olives-4.jpeg\" alt=\"Several varieties of marinated olives.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Several varieties of marinated olives. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Types of Olives Used to Make Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>There are over a thousand varieties of olives with a few dozen cultivated varieties that are commercially dominant\u003c/strong>. Some of the most commonly found varieties in the U.S. market are Arbequina and Picual from Spain, Koroneiki from Greece, and Coratina from Italy. Arbequina is noted for its ripe fruitiness, low bitterness, and pungency. Picual is very fruity with medium bitterness and pungency. Koroneiki is strongly fruity and herbaceous, with mild bitterness and pungency. Coratina is strongly green, herbaceous, bitter, and pungent.\u003c/p>\n\u003ch2>Keeping Olive Oil Fresh\u003c/h2>\n\u003cp>These three things can help you assess the quality of an extra-virgin olive oil before you buy it.\u003c/p>\n\u003cp>\u003cstrong>Harvest Date\u003c/strong>: A “best by” date might be 24 to 32 months after the oil was bottled, which in turn can be one to two years after it was pressed—so by the time that “best by” date rolls around, the oil could be about four years old. \u003cstrong>A harvest date is a more precise indication of freshness\u003c/strong>, since olive oil begins to degrade about 18 months after harvest. Look for the most recent date (certainly within the last 12 months), and note that in Europe and the United States, olives are harvested in the fall and winter, so most bottles list the previous year.\u003c/p>\n\u003cp>\u003cstrong>Dark Glass\u003c/strong>: Avoid clear glass; dark glass shields the oil from damaging light. Avoid clear plastic, too; it’s not a good barrier to light or air.\u003c/p>\n\u003cp>\u003cstrong>Oil Origin\u003c/strong>: Bottlers often print where their oil has been sourced from on the label; look for oil that has been sourced from a single country.\u003c/p>\n\u003ch2>Storing Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>Never keep olive oil on your kitchen counter, since strong sunlight will oxidize the chlorophyll in the oil, producing stale, harsh flavors\u003c/strong>. Keeping your olive oil next to the stove is also a bad idea as heat accelerates spoilage. We recommend storing oil in a dark pantry or cupboard; do not store olive oil in the fridge, as it can become cloudy, thick, and viscous and can take a few hours to return to normal. You can keep unopened oil for about a year; but once opened, it lasts only about three months—so don’t buy in bulk. And if possible, check the harvest date to ensure the freshest bottle possible.\u003c/p>\n\u003cp>To check for freshness, pour a little oil in a small glass and sniff it. If it reminds you of crayons or stale walnuts, toss it.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/499-everything-you-need-to-know-about-olive-oil\" target=\"_blank\" rel=\"noopener\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"How to shop for, cook with, and store olive oil.","status":"publish","parent":0,"modified":1515518811,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":22,"wordCount":1462},"headData":{"title":"Everything You Need to Know About Olive Oil | KQED","description":"How to shop for, cook with, and store olive oil.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"124338 https://ww2.kqed.org/bayareabites/?p=124338","disqusUrl":"https://ww2.kqed.org/bayareabites/2018/01/09/everything-you-need-to-know-about-olive-oil/","disqusTitle":"Everything You Need to Know About Olive Oil","nprByline":"\u003cstrong>\u003ca href=\"https://www.americastestkitchen.com/articles/499-everything-you-need-to-know-about-olive-oil\">America's Test Kitchen\u003c/strong>\u003c/a>","path":"/bayareabites/124338/everything-you-need-to-know-about-olive-oil","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cstrong>Olive oil, which is simply juice pressed from olives, has been an important part of Mediterranean cooking for thousands of years\u003c/strong>. The highest grade, called extra-virgin, is lively, bright, and full- bodied, with flavors ranging from peppery to buttery depending on the varieties of olives used and how ripe they were when harvested. In the Mediterranean, Spain is the leading producer of olive oil, followed by Italy and Greece. In the United States, California is the top producer (and in fact is the source of \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1637-supermarket-extra-virgin-olive-oil\" target=\"_blank\" rel=\"noopener\">our winning supermarket extra-virgin olive oil\u003c/a>).\u003c/p>\n\u003ch2>Olive Oil is Healthy\u003c/h2>\n\u003cp>We use extra-virgin olive oil (EVOO) as our main cooking oil as well as in raw applications. \u003cstrong>Olive oil supports one of the main pillars of the Mediterranean Diet Pyramid: to eat more healthy fats and fewer saturated fats\u003c/strong>. It is high in monounsaturated fatty acids, which are healthy fats, and also contains important minor components including antioxidants and other beneficial phytochemicals, plant-derived compounds thought to protect against disease. Studies have also shown that people who regularly include olive oil in their diets have lower rates of heart disease, lower blood pressure, and reduced rates of diabetes and some cancers.\u003c/p>\n\u003ch2>The Fresher the Olive Oil, the Better\u003c/h2>\n\u003cp>\u003cstrong>Olive oil tastes great when it’s fresh\u003c/strong>. But olives are highly perishable, and their complex flavor degrades quickly, which makes producing—and handling—a top-notch oil time-sensitive, labor-intensive, and expensive.\u003c/p>\n\u003cfigure id=\"attachment_124343\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20.jpeg\">\u003cimg class=\"size-full wp-image-124343\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20.jpeg\" alt=\"Olive oil isn't just for drizzling over greens—you can also bake cakes with it!\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_olive_oil_yogurt_cake-20-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Olive oil isn't just for drizzling over greens—you can also bake cakes with it! \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>It’s OK to Cook with Extra-Virgin Olive Oil\u003c/h2>\n\u003cp>Although conventional wisdom says that you shouldn’t cook with olive oil since its smoke point is low, we have found that this is not the case. \u003cstrong>With a smoke point of 410 degrees, extra-virgin olive oil is fine for most cooking applications, even frying\u003c/strong>. However, we don’t usually use olive oil for frying because it is not economical to use in large quantities.\u003c/p>\n\u003ch2>Olive Oil is Versatile\u003c/h2>\n\u003cp>\u003cstrong>Extra-virgin olive oil is of course a starring player in salad dressings, but we also use it as a condiment on vegetables, pastas, bean dishes, and grilled fish, and as a source of richness and body in soups and sauces\u003c/strong>. Since olive oil is a pricey purchase, we use what we term “supermarket” extra-virgin olive oil for everyday cooked applications and save the most flavorful “high-end” EVOO for drizzling.\u003c/p>\n\u003cfigure id=\"attachment_124342\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020.jpeg\">\u003cimg class=\"size-full wp-image-124342\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020.jpeg\" alt=\"Scallops, pan seared with olive oil (and drizzled with an olive oil, orange, and lime dressing).\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Seared_Scallops_with_Orange-Lime_Dressing_020-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Scallops, pan seared with olive oil (and drizzled with an olive oil, orange, and lime dressing). \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>How to Buy Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>Buying extra-virgin olive oil in American supermarkets can be a tricky business\u003c/strong>. The standards of the \u003ca href=\"http://www.internationaloliveoil.org/\" target=\"_blank\" rel=\"noopener\">International Olive Council\u003c/a> (IOC), the industry’s worldwide governing body, are not enforced in the U.S., and a widely reported 2010 study from the \u003ca href=\"http://olivecenter.ucdavis.edu/\" target=\"_blank\" rel=\"noopener\">Olive Center at the University of California, Davis\u003c/a>, revealed that 69 percent of tested supermarket olive oils sold as “extra-virgin” were actually lesser grades being passed off at premium prices.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Since then, the U.S. olive oil industry has taken steps to be more stringent. The state of California, where olive oil production has grown tenfold over the past decade, passed the California Department of Food and Agriculture olive oil standard in 2014. The most stringent standard in the country, it is mandatory for medium-and large-scale \u003ca href=\"https://www.americastestkitchen.com/taste_tests/475-california-extra-virgin-olive-oils\" target=\"_blank\" rel=\"noopener\">California olive oil\u003c/a> production. In 2010, the U.S. Department of Agriculture (USDA) adopted chemical and sensory standards for olive oil grades similar to those established by the IOC. The USDA standard, however, is voluntary and rarely enforced, so choosing the right extra-virgin olive oil is a challenge, to say the least.\u003c/p>\n\u003ch2>Finding the Best Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>To find the best “everyday” olive oil, we tasted 10 supermarket extra-virgin olive oils plain, with bread, over tomatoes and mozzarella, and in vinaigrette served on salad greens\u003c/strong>. We also sent each of the oils to an independent laboratory for chemical evaluation and to 10 trained olive oil tasters to get a second opinion on their flavor quality.\u003c/p>\n\u003cp>Our tasters were underwhelmed by the supermarket choices, but in the end, one oil stood out above the rest: California Olive Ranch Everyday Extra Virgin Olive Oil. We discovered that this largely boils down to the company’s control over every stage of the production process. The company uses a relatively new growing and harvesting process called super-high-density planting, in which the trees are planted together much more tightly than they would be in traditional groves.\u003c/p>\n\u003cp>As a result, the olives can be harvested by machines more efficiently than they would be if they were picked by hand. (Speed is of the essence, since olives begin to change flavor from the moment they are separated from the tree and must be pressed as quickly as possible to ensure that they retain the desired flavor profile.) Then, by bottling very close to the source, the company cuts out the risk that the oil will oxidize and spoil during transport to another facility.\u003c/p>\n\u003cp>And unlike some producers that sell their oil in clear glass or even plastic bottles, which expose the oil to more damaging light, our winning manufacturer uses dark-green glass bottles that help shield the oil. The upshot of all these factors: fresher and cheaper olive oil. While it costs more than mediocre oils from industrial bottlers, it’s far less expensive than our high-end extra-virgin favorite, Gaea Fresh.\u003c/p>\n\u003cp>\u003cstrong>When it comes to high-end olive oils, more expensive ones aren’t always better\u003c/strong>. Our winning high-end oil, Gaea Fresh, hails from Greece and, at half the price of some of the other oils in our tasting lineup, won’t break the bank. It won points with tasters for its bold yet nicely balanced flavor. We recommend using this oil in raw applications only.\u003c/p>\n\u003cfigure id=\"attachment_124341\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Marinated_Olives-4.jpeg\">\u003cimg class=\"size-full wp-image-124341\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Marinated_Olives-4.jpeg\" alt=\"Several varieties of marinated olives.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Marinated_Olives-4-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Several varieties of marinated olives. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Types of Olives Used to Make Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>There are over a thousand varieties of olives with a few dozen cultivated varieties that are commercially dominant\u003c/strong>. Some of the most commonly found varieties in the U.S. market are Arbequina and Picual from Spain, Koroneiki from Greece, and Coratina from Italy. Arbequina is noted for its ripe fruitiness, low bitterness, and pungency. Picual is very fruity with medium bitterness and pungency. Koroneiki is strongly fruity and herbaceous, with mild bitterness and pungency. Coratina is strongly green, herbaceous, bitter, and pungent.\u003c/p>\n\u003ch2>Keeping Olive Oil Fresh\u003c/h2>\n\u003cp>These three things can help you assess the quality of an extra-virgin olive oil before you buy it.\u003c/p>\n\u003cp>\u003cstrong>Harvest Date\u003c/strong>: A “best by” date might be 24 to 32 months after the oil was bottled, which in turn can be one to two years after it was pressed—so by the time that “best by” date rolls around, the oil could be about four years old. \u003cstrong>A harvest date is a more precise indication of freshness\u003c/strong>, since olive oil begins to degrade about 18 months after harvest. Look for the most recent date (certainly within the last 12 months), and note that in Europe and the United States, olives are harvested in the fall and winter, so most bottles list the previous year.\u003c/p>\n\u003cp>\u003cstrong>Dark Glass\u003c/strong>: Avoid clear glass; dark glass shields the oil from damaging light. Avoid clear plastic, too; it’s not a good barrier to light or air.\u003c/p>\n\u003cp>\u003cstrong>Oil Origin\u003c/strong>: Bottlers often print where their oil has been sourced from on the label; look for oil that has been sourced from a single country.\u003c/p>\n\u003ch2>Storing Olive Oil\u003c/h2>\n\u003cp>\u003cstrong>Never keep olive oil on your kitchen counter, since strong sunlight will oxidize the chlorophyll in the oil, producing stale, harsh flavors\u003c/strong>. Keeping your olive oil next to the stove is also a bad idea as heat accelerates spoilage. We recommend storing oil in a dark pantry or cupboard; do not store olive oil in the fridge, as it can become cloudy, thick, and viscous and can take a few hours to return to normal. You can keep unopened oil for about a year; but once opened, it lasts only about three months—so don’t buy in bulk. And if possible, check the harvest date to ensure the freshest bottle possible.\u003c/p>\n\u003cp>To check for freshness, pour a little oil in a small glass and sniff it. If it reminds you of crayons or stale walnuts, toss it.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/499-everything-you-need-to-know-about-olive-oil\" target=\"_blank\" rel=\"noopener\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/124338/everything-you-need-to-know-about-olive-oil","authors":["byline_bayareabites_124338"],"categories":["bayareabites_2695","bayareabites_1321","bayareabites_1245"],"tags":["bayareabites_10897","bayareabites_11260","bayareabites_8347"],"featImg":"bayareabites_124344","label":"bayareabites"},"bayareabites_124278":{"type":"posts","id":"bayareabites_124278","meta":{"index":"posts_1591205157","site":"bayareabites","id":"124278","score":null,"sort":[1515078026000]},"guestAuthors":[],"slug":"from-vegan-to-keto-and-mediterranean-experts-rank-2018s-best-diets","title":"From Vegan To 'Keto' And Mediterranean: Experts Rank 2018's Best Diets","publishDate":1515078026,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>Looking for a diet that's simple to follow? You might want to give the \u003ca href=\"https://oldwayspt.org/history-mediterranean-diet-pyramid\">Mediterranean Diet\u003c/a> a try.\u003c/p>\n\u003cp>It's not so much a prescriptive meal plan as it is a well-balanced pattern of eating. Think lots of whole grains, vegetables, beans, nuts, olive oil, fish and smaller amounts of dairy, poultry and even a little red wine (if you like).\u003c/p>\n\u003cp>For the first time this year, a panel of experts convened annually by \u003cem> U.S. News & World Report \u003c/em>has ranked the Mediterranean Diet as No. 1 in its Best Overall Diet category. The \u003ca href=\"https://health.usnews.com/best-diet/dash-diet\">DASH diet\u003c/a> tied for the top spot. The Mediterranean diet also earned the top spot in the Easiest To Follow category. \"We continue to see more and more robust research suggesting its benefits for weight loss, heart and brain health, cancer prevention and diabetes prevention and control,\" says Angela Haupt, assistant managing editor of health at\u003cem> U.S. News & World Report.\u003c/em>\u003c/p>\n\u003cp>Other top contenders in the Easy-to-Follow category include the commercial weight-loss plan \u003ca href=\"https://health.usnews.com/best-diet/weight-watchers-diet\">Weight Watchers\u003c/a> and the \u003ca href=\"https://health.usnews.com/best-diet/flexitarian-diet\">Flexitarian Diet\u003c/a>, which is a flexible, mostly vegetarian approach to eating.\u003c/p>\n\u003cp>Each year, \u003cem>U.S. News\u003c/em> asks a panel of nutritionists, dietary consultants and doctors who specialize in diabetes, heart health and weight loss to score dozens of diets in nine categories — including ease of adherence, best for heart health and diabetes, as well as best for fast weight loss. There's also a category for best plant-based diets.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\"No single diet is the best for all of us,\" writes \u003ca href=\"http://davidkatzmd.com/\">David Katz,\u003c/a> one of the panelists, in a release about the new rankings. \"Ultimately, a 'best' diet is one that can be adopted, managed and sustained over time,\" says Katz, who directs the \u003ca href=\"http://www.yalegriffinprc.org/\">Yale-Griffin Prevention Research Center\u003c/a>.\u003c/p>\n\u003cp>Two diets are new to the list this year. The Ketogenic (or \"Keto\") Diet is a very low-carb, high-fat approach to weight loss. It's not a new idea. It's been used as an approach to prevent seizures in children with epilepsy for decades.\u003c/p>\n\u003cp>As the Harvard Health Blog \u003ca href=\"https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089\">explains\u003c/a>, once our bodies have used up all the sugars we've consumed, our bodies can switch over to using stored fat as a source of energy — which can aid weight loss. This usually happens \"over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day,\" \u003ca href=\"https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089\">explains\u003c/a> Dr. Marcelo Campos in a Harvard Health Blog post.\u003c/p>\n\u003cp>Despite its popularity, the \u003ca href=\"https://health.usnews.com/best-diet/keto-diet\">Keto Diet\u003c/a> comes in last place in the \u003cem>U.S. News\u003c/em> ranking. \"Our experts agree the low-carb plan isn't a healthy way to lose weight. It can be extreme — and hard to stick to,\" says Haupt of\u003cem> U.S. News.\u003c/em>\u003c/p>\n\u003cp>Haupt says the experts say the Keto Diet is not a good option for preventing or controlling diabetes or heart disease and could be dangerous for people with severe diabetes, heart disease or kidney problems. \"You might lose weight in the short-term, but that doesn't mean Keto is a good (or safe or healthy) idea,\" Haupt says.\u003c/p>\n\u003cp>The other diet new to the \u003cem>U.S. News\u003c/em> ranking is the \u003ca href=\"https://health.usnews.com/best-diet/nutritarian-diet\">Nutritarian Diet\u003c/a>, which is ranked No. 15 in the Best Diets Overall category. It was created by family physician Joel Fuhrman. The plant-centered diet emphasizes foods that are nutrient dense, such as kale and other leafy greens. Its emphasis is on avoiding disease-causing foods. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"A panel of experts convened by \u003cem>U.S. News\u003c/em> ranked the best diets. The Mediterranean Diet comes out on top. Two new diets are ranked: the physician-created Nutritarian Diet and the popular Keto diet.","status":"publish","parent":0,"modified":1515041799,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":14,"wordCount":582},"headData":{"title":"From Vegan To 'Keto' And Mediterranean: Experts Rank 2018's Best Diets | KQED","description":"A panel of experts convened by U.S. News ranked the best diets. The Mediterranean Diet comes out on top. Two new diets are ranked: the physician-created Nutritarian Diet and the popular Keto diet.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"124278 https://ww2.kqed.org/bayareabites/?p=124278","disqusUrl":"https://ww2.kqed.org/bayareabites/2018/01/04/from-vegan-to-keto-and-mediterranean-experts-rank-2018s-best-diets/","disqusTitle":"From Vegan To 'Keto' And Mediterranean: Experts Rank 2018's Best Diets","nprImageCredit":"Maximilian Stock Ltd.","nprByline":"Allison Aubrey, \u003cstrong>\u003ca href=\"https://www.npr.org/sections/thesalt/2018/01/03/575181390/from-vegan-to-keto-and-mediterranean-experts-rank-2018s-best-diets\">NPR Food\u003c/strong>\u003c/a>","nprImageAgency":"Getty Images","nprStoryId":"575181390","nprApiLink":"http://api.npr.org/query?id=575181390&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/sections/thesalt/2018/01/03/575181390/from-vegan-to-keto-and-mediterranean-experts-rank-2018s-best-diets?ft=nprml&f=575181390","nprRetrievedStory":"1","nprPubDate":"Wed, 03 Jan 2018 17:25:00 -0500","nprStoryDate":"Wed, 03 Jan 2018 12:28:00 -0500","nprLastModifiedDate":"Wed, 03 Jan 2018 17:25:54 -0500","path":"/bayareabites/124278/from-vegan-to-keto-and-mediterranean-experts-rank-2018s-best-diets","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Looking for a diet that's simple to follow? You might want to give the \u003ca href=\"https://oldwayspt.org/history-mediterranean-diet-pyramid\">Mediterranean Diet\u003c/a> a try.\u003c/p>\n\u003cp>It's not so much a prescriptive meal plan as it is a well-balanced pattern of eating. Think lots of whole grains, vegetables, beans, nuts, olive oil, fish and smaller amounts of dairy, poultry and even a little red wine (if you like).\u003c/p>\n\u003cp>For the first time this year, a panel of experts convened annually by \u003cem> U.S. News & World Report \u003c/em>has ranked the Mediterranean Diet as No. 1 in its Best Overall Diet category. The \u003ca href=\"https://health.usnews.com/best-diet/dash-diet\">DASH diet\u003c/a> tied for the top spot. The Mediterranean diet also earned the top spot in the Easiest To Follow category. \"We continue to see more and more robust research suggesting its benefits for weight loss, heart and brain health, cancer prevention and diabetes prevention and control,\" says Angela Haupt, assistant managing editor of health at\u003cem> U.S. News & World Report.\u003c/em>\u003c/p>\n\u003cp>Other top contenders in the Easy-to-Follow category include the commercial weight-loss plan \u003ca href=\"https://health.usnews.com/best-diet/weight-watchers-diet\">Weight Watchers\u003c/a> and the \u003ca href=\"https://health.usnews.com/best-diet/flexitarian-diet\">Flexitarian Diet\u003c/a>, which is a flexible, mostly vegetarian approach to eating.\u003c/p>\n\u003cp>Each year, \u003cem>U.S. News\u003c/em> asks a panel of nutritionists, dietary consultants and doctors who specialize in diabetes, heart health and weight loss to score dozens of diets in nine categories — including ease of adherence, best for heart health and diabetes, as well as best for fast weight loss. There's also a category for best plant-based diets.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\"No single diet is the best for all of us,\" writes \u003ca href=\"http://davidkatzmd.com/\">David Katz,\u003c/a> one of the panelists, in a release about the new rankings. \"Ultimately, a 'best' diet is one that can be adopted, managed and sustained over time,\" says Katz, who directs the \u003ca href=\"http://www.yalegriffinprc.org/\">Yale-Griffin Prevention Research Center\u003c/a>.\u003c/p>\n\u003cp>Two diets are new to the list this year. The Ketogenic (or \"Keto\") Diet is a very low-carb, high-fat approach to weight loss. It's not a new idea. It's been used as an approach to prevent seizures in children with epilepsy for decades.\u003c/p>\n\u003cp>As the Harvard Health Blog \u003ca href=\"https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089\">explains\u003c/a>, once our bodies have used up all the sugars we've consumed, our bodies can switch over to using stored fat as a source of energy — which can aid weight loss. This usually happens \"over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day,\" \u003ca href=\"https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089\">explains\u003c/a> Dr. Marcelo Campos in a Harvard Health Blog post.\u003c/p>\n\u003cp>Despite its popularity, the \u003ca href=\"https://health.usnews.com/best-diet/keto-diet\">Keto Diet\u003c/a> comes in last place in the \u003cem>U.S. News\u003c/em> ranking. \"Our experts agree the low-carb plan isn't a healthy way to lose weight. It can be extreme — and hard to stick to,\" says Haupt of\u003cem> U.S. News.\u003c/em>\u003c/p>\n\u003cp>Haupt says the experts say the Keto Diet is not a good option for preventing or controlling diabetes or heart disease and could be dangerous for people with severe diabetes, heart disease or kidney problems. \"You might lose weight in the short-term, but that doesn't mean Keto is a good (or safe or healthy) idea,\" Haupt says.\u003c/p>\n\u003cp>The other diet new to the \u003cem>U.S. News\u003c/em> ranking is the \u003ca href=\"https://health.usnews.com/best-diet/nutritarian-diet\">Nutritarian Diet\u003c/a>, which is ranked No. 15 in the Best Diets Overall category. It was created by family physician Joel Fuhrman. The plant-centered diet emphasizes foods that are nutrient dense, such as kale and other leafy greens. Its emphasis is on avoiding disease-causing foods. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/124278/from-vegan-to-keto-and-mediterranean-experts-rank-2018s-best-diets","authors":["byline_bayareabites_124278"],"categories":["bayareabites_4084","bayareabites_1245"],"tags":["bayareabites_12135","bayareabites_11260","bayareabites_13166"],"featImg":"bayareabites_124282","label":"bayareabites"},"bayareabites_114464":{"type":"posts","id":"bayareabites_114464","meta":{"index":"posts_1591205157","site":"bayareabites","id":"114464","score":null,"sort":[1483569637000]},"guestAuthors":[],"slug":"a-plant-friendly-atkins-diet-gets-high-marks-on-list-of-2017s-best-diets","title":"A Plant-Friendly Atkins Diet Gets High Marks On List Of 2017's Best Diets","publishDate":1483569637,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{},"content":"\u003cp>If you're looking for a diet plan that suits your lifestyle, a new list of rankings from U.S.News & World Report has you covered.\u003c/p>\n\u003cp>Most dieters are familiar with commercial plans such as \u003ca href=\"http://health.usnews.com/best-diet/weight-watchers-diet\">Weight Watchers\u003c/a> and \u003ca href=\"http://health.usnews.com/best-diet/jenny-craig-diet\">Jenny Craig\u003c/a> — both of which continue to make the magazine's list for top diets. But there are a range of options that offer fresh approaches, including the \u003ca href=\"http://health.usnews.com/best-diet/mind-diet\">MIND diet\u003c/a>, the \u003ca href=\"http://health.usnews.com/best-diet/eco-atkins-diet\">Eco-Atkins\u003c/a> diet (a plant-based, Atkins-style diet) and the \u003ca href=\"http://health.usnews.com/best-diet/ornish-diet\">Ornish diet\u003c/a> — which is ranked top for heart health.\u003c/p>\n\u003cp>The annual rankings list includes 38 different diets, all of which have been evaluated by a \u003ca href=\"http://health.usnews.com/best-diet/experts\">panel\u003c/a> of doctors, nutritionists and other health professionals. \"Each profile is an exhaustive look at what it's like to be on each plan,\" says Angela Haupt, assistant managing editor for health at U.S. News.\u003c/p>\n\u003cp>The diets are ranked in categories, from \"easiest diets to follow\" to \"best diets overall\" to \"fastest weight loss.\"\u003c/p>\n\u003cp>The Eco-Atkins diet makes the cut in the \"fastest weight-loss\" category. The diet was developed by a nutrition scientist at the University of Toronto. \"It's a plant-based spin on the Atkins diet. It calls for 31 percent of daily calories to come from plant proteins, 43 percent from plant fats and 26 percent from carbs,\" explains Haupt.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>The claim is that dieters can lose 8 pounds a month, while improving blood levels of triglycerides, cholesterol levels and blood pressure. \"Our experts say it's superior to Atkins and good for fast weight loss, but it can be tough to follow, since guidance is scare. You're largely on your own, which can deter some dieters,\" Haupt tells us.\u003c/p>\n\u003cp>Other plant-centered diets that rank high include the Ornish diet, based on the plan developed by Dr. Dean Ornish. This diet approach is touted as a way to reverse diabetes and heart disease. The diet moved up a notch from the \u003ca href=\"http://www.npr.org/sections/thesalt/2015/01/06/375387779/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015\">2016 list\u003c/a>. It \u003ca href=\"https://www.ornish.com/proven-program/nutrition/\">emphasizes\u003c/a> fruits, vegetables, whole grains, legumes, soy products, nonfat dairy, as well as some \"good fats that contain omega-3 fatty acids,\" according to a description on the diet's website.\u003c/p>\n\u003cp>The Mediterranean diet retains a top spot as well. As the reviewers explain in the \u003ca href=\"http://health.usnews.com/best-diet/mediterranean-diet\">diet's profile\u003c/a>: \"There isn't 'a' Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many common understandings.\"\u003c/p>\n\u003cp>A consumer-friendly \u003ca href=\"http://oldwayspt.org/mediterranean-diet-pyramid\">Mediterranean diet pyramid \u003c/a>was developed by Oldways, a nonprofit in Boston, working with researchers from the Harvard School of Public Health. The U.S News reviewers point out: \"The not-so-surprising secret [of a Mediterranean diet] is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods.\" Another bonus: A little red wine with meals is not frowned upon.\u003c/p>\n\u003cp>If keeping your noggin sharp is a high priority, the MIND diet — which is ranked No. 3 on the list of Best Diets Overall — combines the \u003ca href=\"http://health.usnews.com/best-diet/dash-diet\">DASH diet\u003c/a> approach (which was originally designed to help people control high blood pressure) and the Mediterranean diet.\u003c/p>\n\u003cp>According to the U.S. News reviewers, MIND — which was developed by researchers at Rush University Medical Center in Chicago — focuses on foods that influence brain health.\u003c/p>\n\u003cp>So what are some changes from last year's rankings of Best Diets? The \u003ca href=\"http://health.usnews.com/best-diet/vegan-diet\">vegan diet\u003c/a>\u003cstrong> \u003c/strong>moved up to No. 16 on the Best Diets Overall List. (Last year it was No. 21.) And SlimFast dropped from No. 15 on the list of Best Diets Overall down to No. 20. Two other diets that slipped in the rankings: Atkins fell \u003cstrong>\u003c/strong>on the Best Weight-Loss Diets list, and Biggest Loser also slipped in the Best Diets for Healthy Eating category.\u003c/p>\n\u003cp>The \u003ca href=\"http://health.usnews.com/best-diet/paleo-diet\">paleo diet\u003c/a> hangs on. It's ranked 36th out of 38 in the Best Diets Overall category.\u003cstrong> \u003c/strong>The main knocks against it: Reviewers say the produce aisle and meat counter tend to be expensive, and the diet can be hard to follow while dining out. Reviewers note that dieters will need to get accustomed to ordering breadless sandwiches and skipping many other menu items that contain grains and dairy. Also noted: Alcohol is not part of a true paleo diet.\u003c/p>\n\u003cp>Why the changes in rankings? \"Our expert panelists reviewed and rescored each diet, and their scores vary each year based on program changes, new research and general evolution of thinking in the diet and nutrition space,\" Haupt tells us. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2017 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"U.S.News & World Report's annual rankings are out, and while reviewers have a few beefs with the regular Atkins diet, the vegan version scores well. So do other plant-based diets.","status":"publish","parent":0,"modified":1483569637,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":17,"wordCount":762},"headData":{"title":"A Plant-Friendly Atkins Diet Gets High Marks On List Of 2017's Best Diets | KQED","description":"U.S.News & World Report's annual rankings are out, and while reviewers have a few beefs with the regular Atkins diet, the vegan version scores well. So do other plant-based diets.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"114464 http://ww2.kqed.org/bayareabites/?p=114464","disqusUrl":"https://ww2.kqed.org/bayareabites/2017/01/04/a-plant-friendly-atkins-diet-gets-high-marks-on-list-of-2017s-best-diets/","disqusTitle":"A Plant-Friendly Atkins Diet Gets High Marks On List Of 2017's Best Diets","source":"Health and Nutrition","sourceUrl":"https://ww2.kqed.org/bayareabites/category/health-and-nutrition/","nprImageCredit":"Maximilian Stock Ltd.","nprByline":"Allison Aubrey, NPR Food","nprImageAgency":"Getty Images","nprStoryId":"508223838","nprApiLink":"http://api.npr.org/query?id=508223838&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2017/01/04/508223838/a-plant-based-atkins-diet-it-works-says-new-ranking-of-top-weight-loss-plans?ft=nprml&f=508223838","nprRetrievedStory":"1","nprPubDate":"Wed, 04 Jan 2017 17:30:00 -0500","nprStoryDate":"Wed, 04 Jan 2017 16:32:00 -0500","nprLastModifiedDate":"Wed, 04 Jan 2017 17:30:20 -0500","path":"/bayareabites/114464/a-plant-friendly-atkins-diet-gets-high-marks-on-list-of-2017s-best-diets","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>If you're looking for a diet plan that suits your lifestyle, a new list of rankings from U.S.News & World Report has you covered.\u003c/p>\n\u003cp>Most dieters are familiar with commercial plans such as \u003ca href=\"http://health.usnews.com/best-diet/weight-watchers-diet\">Weight Watchers\u003c/a> and \u003ca href=\"http://health.usnews.com/best-diet/jenny-craig-diet\">Jenny Craig\u003c/a> — both of which continue to make the magazine's list for top diets. But there are a range of options that offer fresh approaches, including the \u003ca href=\"http://health.usnews.com/best-diet/mind-diet\">MIND diet\u003c/a>, the \u003ca href=\"http://health.usnews.com/best-diet/eco-atkins-diet\">Eco-Atkins\u003c/a> diet (a plant-based, Atkins-style diet) and the \u003ca href=\"http://health.usnews.com/best-diet/ornish-diet\">Ornish diet\u003c/a> — which is ranked top for heart health.\u003c/p>\n\u003cp>The annual rankings list includes 38 different diets, all of which have been evaluated by a \u003ca href=\"http://health.usnews.com/best-diet/experts\">panel\u003c/a> of doctors, nutritionists and other health professionals. \"Each profile is an exhaustive look at what it's like to be on each plan,\" says Angela Haupt, assistant managing editor for health at U.S. News.\u003c/p>\n\u003cp>The diets are ranked in categories, from \"easiest diets to follow\" to \"best diets overall\" to \"fastest weight loss.\"\u003c/p>\n\u003cp>The Eco-Atkins diet makes the cut in the \"fastest weight-loss\" category. The diet was developed by a nutrition scientist at the University of Toronto. \"It's a plant-based spin on the Atkins diet. It calls for 31 percent of daily calories to come from plant proteins, 43 percent from plant fats and 26 percent from carbs,\" explains Haupt.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>The claim is that dieters can lose 8 pounds a month, while improving blood levels of triglycerides, cholesterol levels and blood pressure. \"Our experts say it's superior to Atkins and good for fast weight loss, but it can be tough to follow, since guidance is scare. You're largely on your own, which can deter some dieters,\" Haupt tells us.\u003c/p>\n\u003cp>Other plant-centered diets that rank high include the Ornish diet, based on the plan developed by Dr. Dean Ornish. This diet approach is touted as a way to reverse diabetes and heart disease. The diet moved up a notch from the \u003ca href=\"http://www.npr.org/sections/thesalt/2015/01/06/375387779/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015\">2016 list\u003c/a>. It \u003ca href=\"https://www.ornish.com/proven-program/nutrition/\">emphasizes\u003c/a> fruits, vegetables, whole grains, legumes, soy products, nonfat dairy, as well as some \"good fats that contain omega-3 fatty acids,\" according to a description on the diet's website.\u003c/p>\n\u003cp>The Mediterranean diet retains a top spot as well. As the reviewers explain in the \u003ca href=\"http://health.usnews.com/best-diet/mediterranean-diet\">diet's profile\u003c/a>: \"There isn't 'a' Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many common understandings.\"\u003c/p>\n\u003cp>A consumer-friendly \u003ca href=\"http://oldwayspt.org/mediterranean-diet-pyramid\">Mediterranean diet pyramid \u003c/a>was developed by Oldways, a nonprofit in Boston, working with researchers from the Harvard School of Public Health. The U.S News reviewers point out: \"The not-so-surprising secret [of a Mediterranean diet] is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods.\" Another bonus: A little red wine with meals is not frowned upon.\u003c/p>\n\u003cp>If keeping your noggin sharp is a high priority, the MIND diet — which is ranked No. 3 on the list of Best Diets Overall — combines the \u003ca href=\"http://health.usnews.com/best-diet/dash-diet\">DASH diet\u003c/a> approach (which was originally designed to help people control high blood pressure) and the Mediterranean diet.\u003c/p>\n\u003cp>According to the U.S. News reviewers, MIND — which was developed by researchers at Rush University Medical Center in Chicago — focuses on foods that influence brain health.\u003c/p>\n\u003cp>So what are some changes from last year's rankings of Best Diets? The \u003ca href=\"http://health.usnews.com/best-diet/vegan-diet\">vegan diet\u003c/a>\u003cstrong> \u003c/strong>moved up to No. 16 on the Best Diets Overall List. (Last year it was No. 21.) And SlimFast dropped from No. 15 on the list of Best Diets Overall down to No. 20. Two other diets that slipped in the rankings: Atkins fell \u003cstrong>\u003c/strong>on the Best Weight-Loss Diets list, and Biggest Loser also slipped in the Best Diets for Healthy Eating category.\u003c/p>\n\u003cp>The \u003ca href=\"http://health.usnews.com/best-diet/paleo-diet\">paleo diet\u003c/a> hangs on. It's ranked 36th out of 38 in the Best Diets Overall category.\u003cstrong> \u003c/strong>The main knocks against it: Reviewers say the produce aisle and meat counter tend to be expensive, and the diet can be hard to follow while dining out. Reviewers note that dieters will need to get accustomed to ordering breadless sandwiches and skipping many other menu items that contain grains and dairy. Also noted: Alcohol is not part of a true paleo diet.\u003c/p>\n\u003cp>Why the changes in rankings? \"Our expert panelists reviewed and rescored each diet, and their scores vary each year based on program changes, new research and general evolution of thinking in the diet and nutrition space,\" Haupt tells us. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2017 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/114464/a-plant-friendly-atkins-diet-gets-high-marks-on-list-of-2017s-best-diets","authors":["byline_bayareabites_114464"],"categories":["bayareabites_10028","bayareabites_1245","bayareabites_358"],"tags":["bayareabites_15711","bayareabites_663","bayareabites_11260"],"featImg":"bayareabites_114465","label":"source_bayareabites_114464"},"bayareabites_105778":{"type":"posts","id":"bayareabites_105778","meta":{"index":"posts_1591205157","site":"bayareabites","id":"105778","score":null,"sort":[1452039062000]},"guestAuthors":[],"slug":"best-diets-2016-from-fastest-weight-loss-to-conquering-cravings","title":"Best Diets 2016: From Fastest Weight Loss To Conquering Cravings","publishDate":1452039062,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>When it comes to dieting, losing weight fast holds some appeal.\u003c/p>\n\u003cp>Perhaps that's why \u003cem>U.S. News & World Report\u003c/em> has added a Fast Weight-Loss Diet category to its \u003ca href=\"http://health.usnews.com/best-diet\">annual rankings\u003c/a> of best diet plans. And one of the diets that comes out on top is the HMR (Health Management Resources) Program.\u003c/p>\n\u003cp>HMR is a meal replacement diet that can be done on your own at home or under medical supervision in a clinic. In lieu of made-at-home meals, dieters can \u003ca href=\"https://www.hmrprogram.com/static-assets/pdf/Selections-Brochure-ALL-PRODUCT.pdf\">order\u003c/a> low-calorie shakes, soups, nutrition bars and multi-grain cereal.\u003c/p>\n\u003cp>The U.S. News reviewers say the \u003ca href=\"http://health.usnews.com/best-diet/hmr-diet\">plus side \u003c/a>to the HMR diet is its quick-start option and the convenience of having meals delivered to you. The down side: \"The shakes could get humdrum,\" and it's tough to eat out while on this diet.\u003c/p>\n\u003cp>\"A common \u003ca href=\"http://www.nejm.org/doi/full/10.1056/NEJMsa1208051\" target=\"_blank\">misconception\u003c/a> is that losing weight quickly is not healthy, not sustainable, and will just lead to future weight re-gain,\" wrote Carol Addy, the chief medical officer at HMR, in a \u003ca href=\"http://www.multivu.com/players/English/7670751-hmr-program-named-best-weight-loss-diet/\">release\u003c/a>. But she says, to the contrary, \"numerous clinical studies demonstrate that following a lifestyle change program which promotes fast initial weight loss can result in better \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1002/oby.21112/abstract;jsessionid=411FAA3DED55B0FDED7B940DDB5DD140.f01t03\" target=\"_blank\">long-term success\u003c/a>.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Meal replacement diets aren't for everyone. After all, a shake for a meal can leave you wanting more. And prepared meals turn some people off. Some experts argue that a go-slow approach is better.\u003c/p>\n\u003cp>In fact, several other top-ranked diets on the U.S. News list put a focus on changing everyday eating habits, rather than following a prescribed diet. The rankings are based on evaluations by a \u003ca href=\"http://health.usnews.com/best-diet/experts\">panel\u003c/a> of doctors, nutritionists and other health experts.\u003c/p>\n\u003cp>For instance, \u003ca href=\"http://health.usnews.com/best-diet/dash-diet\">the DASH diet\u003c/a>, which was originally designed to help people control high blood pressure, focuses on a healthy pattern of eating including lots of vegetables, whole grains and lean protein.\u003c/p>\n\u003cp>Worried about cognitive decline? The \u003ca href=\"http://health.usnews.com/best-diet/mind-diet\">MIND diet\u003c/a> — which is ranked No. 2 on the Best Diets Overall list — combines the DASH approach and the \u003ca href=\"http://www.npr.org/sections/thesalt/2015/09/14/439241950/mediterranean-diet-with-extra-olive-oil-may-lower-breast-cancer-risk\">Mediterranean\u003c/a> diet, which emphasizes more fish, olive oil and nuts.\u003c/p>\n\u003cp>Preliminary research suggests that these heart-healthy diets (DASH and Mediterranean) may also stave off mental decline. And according to the \u003cem>U.S. News\u003c/em> reviewers, the MIND diet — which was developed by researchers at Rush University Medical Center — focuses on foods within these two diets that influence brain health.\u003c/p>\n\u003cp>Want a \u003ca href=\"http://www.npr.org/sections/thesalt/2014/09/01/344315405/cutting-back-on-carbs-not-fat-may-lead-to-more-weight-loss\">lower-carb approach\u003c/a>? The Glycemic-Index Diet makes the list. The knock against it: It's hard to follow. If you're looking for an easier method to try this approach, well-known obesity researcher \u003ca href=\"http://www.childrenshospital.org/researchers/david-ludwig\">David Ludwig\u003c/a> of Harvard Medical School has you covered.\u003c/p>\n\u003cp>In his new book, \u003ca href=\"http://www.amazon.com/Always-Hungry-Conquer-Cravings-Permanently/dp/1455533866\">Always Hungry? Conquer Cravings, Retrain Your Fat Cells & Lost Weigh Permanently,\u003c/a> Ludwig argues that the body doesn't handle all calories equally. \"The type of calories we eat can affect the number of calories we burn,\" he writes. He points to a weight-loss study published in \u003cem>JAMA\u003c/em>, the Journal of the American Medical Association, that found people on a low-carb diet burned about 325 more calories a day compared to those on a low-fat diet.\u003c/p>\n\u003cp>He says a key problem in our diets are processed carbohydrate: breads, cereals, crackers, cookies, candy and sugary drinks. \"Anything containing primarily refined grains or concentrated sugar digests rapidly, and raises insulin levels,\" he writes. And this elevated insulin sends a signal to fat cells to store or hoard calories. \"Fat cells take in or release calories only when instructed to do so by external signals — and the master control is insulin.\" Too much insulin, Ludwig argues, causes weight gain.\u003c/p>\n\u003cp>His book includes recipes and meal plans that translate the science into a prescriptive weight-loss plan. \"Our program builds on [the] Gycemic Index [diet], but we do the work for the reader so there is no need to count anything - GI values or calories,\" he tells us.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2016 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"\u003cem>U.S. News & World Report's \u003c/em>annual diet rankings give top marks to a meal-replacement plan to shed pounds fast. There's also a low-carb diet to stave off cravings; its virtues are sung in a new book.","status":"publish","parent":0,"modified":1452039062,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":17,"wordCount":666},"headData":{"title":"Best Diets 2016: From Fastest Weight Loss To Conquering Cravings | KQED","description":"U.S. News & World Report's annual diet rankings give top marks to a meal-replacement plan to shed pounds fast. There's also a low-carb diet to stave off cravings; its virtues are sung in a new book.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"105778 http://ww2.kqed.org/bayareabites/?p=105778","disqusUrl":"https://ww2.kqed.org/bayareabites/2016/01/05/best-diets-2016-from-fastest-weight-loss-to-conquering-cravings/","disqusTitle":"Best Diets 2016: From Fastest Weight Loss To Conquering Cravings","nprByline":"Allison Aubrey, \u003ca href=\"https://ww2.kqed.org/bayareabites/author/nprfood/\">NPR Food\u003c/a>","nprImageAgency":"iStockphoto","nprStoryId":"462036387","nprApiLink":"http://api.npr.org/query?id=462036387&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2016/01/05/462036387/best-diets-2016-from-fastest-weight-loss-to-conquering-cravings?ft=nprml&f=462036387","nprRetrievedStory":"1","nprPubDate":"Tue, 05 Jan 2016 17:16:00 -0500","nprStoryDate":"Tue, 05 Jan 2016 17:14:00 -0500","nprLastModifiedDate":"Tue, 05 Jan 2016 17:16:31 -0500","path":"/bayareabites/105778/best-diets-2016-from-fastest-weight-loss-to-conquering-cravings","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>When it comes to dieting, losing weight fast holds some appeal.\u003c/p>\n\u003cp>Perhaps that's why \u003cem>U.S. News & World Report\u003c/em> has added a Fast Weight-Loss Diet category to its \u003ca href=\"http://health.usnews.com/best-diet\">annual rankings\u003c/a> of best diet plans. And one of the diets that comes out on top is the HMR (Health Management Resources) Program.\u003c/p>\n\u003cp>HMR is a meal replacement diet that can be done on your own at home or under medical supervision in a clinic. In lieu of made-at-home meals, dieters can \u003ca href=\"https://www.hmrprogram.com/static-assets/pdf/Selections-Brochure-ALL-PRODUCT.pdf\">order\u003c/a> low-calorie shakes, soups, nutrition bars and multi-grain cereal.\u003c/p>\n\u003cp>The U.S. News reviewers say the \u003ca href=\"http://health.usnews.com/best-diet/hmr-diet\">plus side \u003c/a>to the HMR diet is its quick-start option and the convenience of having meals delivered to you. The down side: \"The shakes could get humdrum,\" and it's tough to eat out while on this diet.\u003c/p>\n\u003cp>\"A common \u003ca href=\"http://www.nejm.org/doi/full/10.1056/NEJMsa1208051\" target=\"_blank\">misconception\u003c/a> is that losing weight quickly is not healthy, not sustainable, and will just lead to future weight re-gain,\" wrote Carol Addy, the chief medical officer at HMR, in a \u003ca href=\"http://www.multivu.com/players/English/7670751-hmr-program-named-best-weight-loss-diet/\">release\u003c/a>. But she says, to the contrary, \"numerous clinical studies demonstrate that following a lifestyle change program which promotes fast initial weight loss can result in better \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1002/oby.21112/abstract;jsessionid=411FAA3DED55B0FDED7B940DDB5DD140.f01t03\" target=\"_blank\">long-term success\u003c/a>.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Meal replacement diets aren't for everyone. After all, a shake for a meal can leave you wanting more. And prepared meals turn some people off. Some experts argue that a go-slow approach is better.\u003c/p>\n\u003cp>In fact, several other top-ranked diets on the U.S. News list put a focus on changing everyday eating habits, rather than following a prescribed diet. The rankings are based on evaluations by a \u003ca href=\"http://health.usnews.com/best-diet/experts\">panel\u003c/a> of doctors, nutritionists and other health experts.\u003c/p>\n\u003cp>For instance, \u003ca href=\"http://health.usnews.com/best-diet/dash-diet\">the DASH diet\u003c/a>, which was originally designed to help people control high blood pressure, focuses on a healthy pattern of eating including lots of vegetables, whole grains and lean protein.\u003c/p>\n\u003cp>Worried about cognitive decline? The \u003ca href=\"http://health.usnews.com/best-diet/mind-diet\">MIND diet\u003c/a> — which is ranked No. 2 on the Best Diets Overall list — combines the DASH approach and the \u003ca href=\"http://www.npr.org/sections/thesalt/2015/09/14/439241950/mediterranean-diet-with-extra-olive-oil-may-lower-breast-cancer-risk\">Mediterranean\u003c/a> diet, which emphasizes more fish, olive oil and nuts.\u003c/p>\n\u003cp>Preliminary research suggests that these heart-healthy diets (DASH and Mediterranean) may also stave off mental decline. And according to the \u003cem>U.S. News\u003c/em> reviewers, the MIND diet — which was developed by researchers at Rush University Medical Center — focuses on foods within these two diets that influence brain health.\u003c/p>\n\u003cp>Want a \u003ca href=\"http://www.npr.org/sections/thesalt/2014/09/01/344315405/cutting-back-on-carbs-not-fat-may-lead-to-more-weight-loss\">lower-carb approach\u003c/a>? The Glycemic-Index Diet makes the list. The knock against it: It's hard to follow. If you're looking for an easier method to try this approach, well-known obesity researcher \u003ca href=\"http://www.childrenshospital.org/researchers/david-ludwig\">David Ludwig\u003c/a> of Harvard Medical School has you covered.\u003c/p>\n\u003cp>In his new book, \u003ca href=\"http://www.amazon.com/Always-Hungry-Conquer-Cravings-Permanently/dp/1455533866\">Always Hungry? Conquer Cravings, Retrain Your Fat Cells & Lost Weigh Permanently,\u003c/a> Ludwig argues that the body doesn't handle all calories equally. \"The type of calories we eat can affect the number of calories we burn,\" he writes. He points to a weight-loss study published in \u003cem>JAMA\u003c/em>, the Journal of the American Medical Association, that found people on a low-carb diet burned about 325 more calories a day compared to those on a low-fat diet.\u003c/p>\n\u003cp>He says a key problem in our diets are processed carbohydrate: breads, cereals, crackers, cookies, candy and sugary drinks. \"Anything containing primarily refined grains or concentrated sugar digests rapidly, and raises insulin levels,\" he writes. And this elevated insulin sends a signal to fat cells to store or hoard calories. \"Fat cells take in or release calories only when instructed to do so by external signals — and the master control is insulin.\" Too much insulin, Ludwig argues, causes weight gain.\u003c/p>\n\u003cp>His book includes recipes and meal plans that translate the science into a prescriptive weight-loss plan. \"Our program builds on [the] Gycemic Index [diet], but we do the work for the reader so there is no need to count anything - GI values or calories,\" he tells us.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2016 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/105778/best-diets-2016-from-fastest-weight-loss-to-conquering-cravings","authors":["byline_bayareabites_105778"],"categories":["bayareabites_1245"],"tags":["bayareabites_14051","bayareabites_663","bayareabites_12330","bayareabites_15193","bayareabites_11260","bayareabites_2613","bayareabites_11836"],"featImg":"bayareabites_105779","label":"bayareabites"},"bayareabites_100828":{"type":"posts","id":"bayareabites_100828","meta":{"index":"posts_1591205157","site":"bayareabites","id":"100828","score":null,"sort":[1442598485000]},"guestAuthors":[],"slug":"the-secret-to-the-inuit-high-fat-diet-may-be-good-genes","title":"The Secret To The Inuit High-Fat Diet May Be Good Genes","publishDate":1442598485,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>We talk a lot on The Salt about the \u003ca href=\"http://www.npr.org/tags/172883560/mediterranean-diet\">Mediterranean diet\u003c/a>, which is rich in nuts, olive oil, fish, fruits and vegetables. Scientists believe it's one of the world's healthiest patterns of eating, and can protect against a lot of chronic diseases.\u003c/p>\n\u003cp>In the Arctic, the typical meal looks very different. There, a traditional plate would have some fatty marine animal like seal or whale and not much else – fruits and vegetables are hard to come by in the harsh climate.\u003c/p>\n\u003cp>And yet despite the fact that the high-fat Arctic diet may sound like a heart attack waiting to happen, these people tend to have low rates of heart disease and diabetes.\u003c/p>\n\u003cp>Researchers thought maybe it was the omega-3 fatty acids in the meat and blubber that might be protective. But a \u003ca href=\"http://www.sciencemag.org/content/349/6254/1343.short\">new study\u003c/a> on Inuit in Greenland suggests that Arctic peoples evolved certain genetic adaptations that allow them to consume much higher amounts of fat than most other people around the world, according a team of researchers reporting Thursday in the journal \u003cem>Science\u003c/em>.\u003c/p>\n\u003cp>Computational biologist \u003ca href=\"http://cteg.berkeley.edu/~nielsen/\">Rasmus Nielsen\u003c/a> at the University of California, Berkeley lead the research, and began by looking for genetic differences between a 191 Inuit in Greenland, 60 Europeans, and 44 ethnic Chinese. \"When we did that, it pointed directly to one group of genes where we had an extremely strong signal,\" Nielsen says. \"They regulate how much of these omega-3s and omega-6s you make yourself naturally.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Nearly all of the Inuit in Nielsen's study had variances in these genes that researchers think slow down the body's natural production of omega-3 and omega-6 fats. \"We saw that the Inuit have such a high diet of omega-3s, so they produce much less of it themselves,\" Nielsen says. And the genes seem to play a role in lowering levels of LDL cholesterol, the bad kind that's linked to heart disease. Only about 3 percent of Europeans and 15 percent of Chinese had the same genetic markers, the team writes.\u003c/p>\n\u003cp>Nielsen thinks these genes helped Inuit ancestors survive in the brutal cold near the North Pole and stay healthy on a diet of almost exclusively fat and protein. And he thinks the genes are mostly unique to humans living in this environment.\u003c/p>\n\u003cfigure id=\"attachment_100829\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/fumagalli2hr_custom-7131a6fff5ecd97f09ed2cead81a2f5676c4c0d5-e1442597797167.jpg\" alt=\"The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet.\" width=\"1920\" height=\"1279\" class=\"size-full wp-image-100829\">\u003cfigcaption class=\"wp-caption-text\">The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet. \u003ccite>( Uriel Sinai/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>But there's a lot of uncertainty about the genes. \"The regulation of fats in your body is a really complex network. You turn one knob, and it just changes everything everywhere else,\" Nielsen says. So, he notes, the full implication of having these mutations still isn't well understood.\u003c/p>\n\u003cp>That's part of the reason why some researchers aren't completely blown away by the study. Whether or not these genes have helped Inuit stay slim on a high-fat diet is still unclear, says \u003ca href=\"https://genetics.med.harvard.edu/faculty/hirschhorn\">Joel Hirschhorn\u003c/a>, a geneticist at Harvard Medical School. \"They're taking a leap of faith,\" he says.\u003c/p>\n\u003cp>The genes in question seem to influence so many different processes in the body that pinpointing their effect is difficult, he says. \"It's harder to go beyond the known biology of these genes and make connections to weight.\"\u003c/p>\n\u003cp>On top of that, Hirschhorn thinks there could be reasons other than diet for why Inuit have these mutations. \"There are lots of things about the lifestyle in Greenland that are different and could lead to these adaptations,\" he says.\u003c/p>\n\u003cfigure id=\"attachment_100831\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/198400850_5959b708f3_o-76c48fc35e9d8dec48eece2080ae6de6eb47779d-e1442597936322.jpg\" alt=\"Seal meat and fish air dry in Greenland.\" width=\"1920\" height=\"1440\" class=\"size-full wp-image-100831\">\u003cfigcaption class=\"wp-caption-text\">Seal meat and fish air dry in Greenland. \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wili/198400850/\">Ville Miettinen/Flickr\u003c/a> )\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Even so, Hirschhorn says he's excited about the paper because \"it's a clear example of human evolution.\" Like the genes that have allowed groups that practice dairying to \u003ca href=\"http://www.npr.org/sections/thesalt/2012/12/27/168144785/an-evolutionary-whodunit-how-did-humans-develop-lactose-tolerance\">tolerate lactose\u003c/a> in milk, it's another example of human adaptations to different environments or diets, says \u003ca href=\"http://www.med.upenn.edu/tishkoff/Lab/Tishkoff/Tishkoff.html\">Sarah Tishkoff\u003c/a>, a geneticist at the University of Pennsylvania.\u003c/p>\n\u003cp>Nowadays, very few Greenlanders still eat a completely traditional diet. And the move away from the high-fat, high-protein diet may be leading to the rising rate of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3851810/\">diabetes\u003c/a>. \"If they switch to a modern diet that's high in carbohydrates, particularly simple ones like glucose and sugar, then they tend to be quite unhealthy,\" Nielsen says.\u003c/p>\n\u003cp>That suggests that understanding these adaptations could eventually lead to specialized diets for each person. \"We know now that the Inuit adapted to a very specific diet. That may be true for other populations as well,\" he says.\u003c/p>\n\u003cp>In other words: The answer to how harmful a high-fat diet is for you could depend on your genomics. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"A new study on Inuit in Greenland suggests that Arctic peoples evolved genetic adaptations that allow them to get by mostly on seal blubber and meat without developing health problems.","status":"publish","parent":0,"modified":1442598485,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":18,"wordCount":775},"headData":{"title":"The Secret To The Inuit High-Fat Diet May Be Good Genes | KQED","description":"A new study on Inuit in Greenland suggests that Arctic peoples evolved genetic adaptations that allow them to get by mostly on seal blubber and meat without developing health problems.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"100828 http://ww2.kqed.org/bayareabites/?p=100828","disqusUrl":"https://ww2.kqed.org/bayareabites/2015/09/18/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes/","disqusTitle":"The Secret To The Inuit High-Fat Diet May Be Good Genes","nprByline":"Angus Chen, \u003ca href=\"https://ww2.kqed.org/bayareabites/author/nprfood/\">NPR Food\u003c/a>","nprStoryId":"441169188","nprApiLink":"http://api.npr.org/query?id=441169188&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2015/09/17/441169188/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes?ft=nprml&f=441169188","nprRetrievedStory":"1","nprPubDate":"Thu, 17 Sep 2015 18:24:00 -0400","nprStoryDate":"Thu, 17 Sep 2015 18:20:00 -0400","nprLastModifiedDate":"Thu, 17 Sep 2015 18:23:58 -0400","path":"/bayareabites/100828/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>We talk a lot on The Salt about the \u003ca href=\"http://www.npr.org/tags/172883560/mediterranean-diet\">Mediterranean diet\u003c/a>, which is rich in nuts, olive oil, fish, fruits and vegetables. Scientists believe it's one of the world's healthiest patterns of eating, and can protect against a lot of chronic diseases.\u003c/p>\n\u003cp>In the Arctic, the typical meal looks very different. There, a traditional plate would have some fatty marine animal like seal or whale and not much else – fruits and vegetables are hard to come by in the harsh climate.\u003c/p>\n\u003cp>And yet despite the fact that the high-fat Arctic diet may sound like a heart attack waiting to happen, these people tend to have low rates of heart disease and diabetes.\u003c/p>\n\u003cp>Researchers thought maybe it was the omega-3 fatty acids in the meat and blubber that might be protective. But a \u003ca href=\"http://www.sciencemag.org/content/349/6254/1343.short\">new study\u003c/a> on Inuit in Greenland suggests that Arctic peoples evolved certain genetic adaptations that allow them to consume much higher amounts of fat than most other people around the world, according a team of researchers reporting Thursday in the journal \u003cem>Science\u003c/em>.\u003c/p>\n\u003cp>Computational biologist \u003ca href=\"http://cteg.berkeley.edu/~nielsen/\">Rasmus Nielsen\u003c/a> at the University of California, Berkeley lead the research, and began by looking for genetic differences between a 191 Inuit in Greenland, 60 Europeans, and 44 ethnic Chinese. \"When we did that, it pointed directly to one group of genes where we had an extremely strong signal,\" Nielsen says. \"They regulate how much of these omega-3s and omega-6s you make yourself naturally.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Nearly all of the Inuit in Nielsen's study had variances in these genes that researchers think slow down the body's natural production of omega-3 and omega-6 fats. \"We saw that the Inuit have such a high diet of omega-3s, so they produce much less of it themselves,\" Nielsen says. And the genes seem to play a role in lowering levels of LDL cholesterol, the bad kind that's linked to heart disease. Only about 3 percent of Europeans and 15 percent of Chinese had the same genetic markers, the team writes.\u003c/p>\n\u003cp>Nielsen thinks these genes helped Inuit ancestors survive in the brutal cold near the North Pole and stay healthy on a diet of almost exclusively fat and protein. And he thinks the genes are mostly unique to humans living in this environment.\u003c/p>\n\u003cfigure id=\"attachment_100829\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/fumagalli2hr_custom-7131a6fff5ecd97f09ed2cead81a2f5676c4c0d5-e1442597797167.jpg\" alt=\"The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet.\" width=\"1920\" height=\"1279\" class=\"size-full wp-image-100829\">\u003cfigcaption class=\"wp-caption-text\">The village of Ukkusissat, Greenland, near where the researchers conducted their study of the Inuit diet. \u003ccite>( Uriel Sinai/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>But there's a lot of uncertainty about the genes. \"The regulation of fats in your body is a really complex network. You turn one knob, and it just changes everything everywhere else,\" Nielsen says. So, he notes, the full implication of having these mutations still isn't well understood.\u003c/p>\n\u003cp>That's part of the reason why some researchers aren't completely blown away by the study. Whether or not these genes have helped Inuit stay slim on a high-fat diet is still unclear, says \u003ca href=\"https://genetics.med.harvard.edu/faculty/hirschhorn\">Joel Hirschhorn\u003c/a>, a geneticist at Harvard Medical School. \"They're taking a leap of faith,\" he says.\u003c/p>\n\u003cp>The genes in question seem to influence so many different processes in the body that pinpointing their effect is difficult, he says. \"It's harder to go beyond the known biology of these genes and make connections to weight.\"\u003c/p>\n\u003cp>On top of that, Hirschhorn thinks there could be reasons other than diet for why Inuit have these mutations. \"There are lots of things about the lifestyle in Greenland that are different and could lead to these adaptations,\" he says.\u003c/p>\n\u003cfigure id=\"attachment_100831\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/09/198400850_5959b708f3_o-76c48fc35e9d8dec48eece2080ae6de6eb47779d-e1442597936322.jpg\" alt=\"Seal meat and fish air dry in Greenland.\" width=\"1920\" height=\"1440\" class=\"size-full wp-image-100831\">\u003cfigcaption class=\"wp-caption-text\">Seal meat and fish air dry in Greenland. \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wili/198400850/\">Ville Miettinen/Flickr\u003c/a> )\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>Even so, Hirschhorn says he's excited about the paper because \"it's a clear example of human evolution.\" Like the genes that have allowed groups that practice dairying to \u003ca href=\"http://www.npr.org/sections/thesalt/2012/12/27/168144785/an-evolutionary-whodunit-how-did-humans-develop-lactose-tolerance\">tolerate lactose\u003c/a> in milk, it's another example of human adaptations to different environments or diets, says \u003ca href=\"http://www.med.upenn.edu/tishkoff/Lab/Tishkoff/Tishkoff.html\">Sarah Tishkoff\u003c/a>, a geneticist at the University of Pennsylvania.\u003c/p>\n\u003cp>Nowadays, very few Greenlanders still eat a completely traditional diet. And the move away from the high-fat, high-protein diet may be leading to the rising rate of \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3851810/\">diabetes\u003c/a>. \"If they switch to a modern diet that's high in carbohydrates, particularly simple ones like glucose and sugar, then they tend to be quite unhealthy,\" Nielsen says.\u003c/p>\n\u003cp>That suggests that understanding these adaptations could eventually lead to specialized diets for each person. \"We know now that the Inuit adapted to a very specific diet. That may be true for other populations as well,\" he says.\u003c/p>\n\u003cp>In other words: The answer to how harmful a high-fat diet is for you could depend on your genomics. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp> \u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/100828/the-secret-to-the-inuit-high-fat-diet-may-be-good-genes","authors":["byline_bayareabites_100828"],"categories":["bayareabites_10028","bayareabites_4084","bayareabites_1245","bayareabites_10916","bayareabites_358"],"tags":["bayareabites_11215","bayareabites_12330","bayareabites_14845","bayareabites_11260","bayareabites_11103"],"featImg":"bayareabites_100830","label":"bayareabites"},"bayareabites_100476":{"type":"posts","id":"bayareabites_100476","meta":{"index":"posts_1591205157","site":"bayareabites","id":"100476","score":null,"sort":[1442248443000]},"guestAuthors":[],"slug":"mediterranean-diet-with-extra-olive-oil-may-lower-breast-cancer-risk","title":"Mediterranean Diet With Extra Olive Oil May Lower Breast Cancer Risk","publishDate":1442248443,"format":"standard","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003cstrong>Listen to the Story on Morning Edition:\u003c/strong>\u003cbr>\nhttp://pd.npr.org/anon.npr-mp3/npr/me/2015/09/20150914_me_mediterranean_diet_with_extra_olive_oil_may_lower_breast_cancer_risk_.mp3\u003c/p>\n\u003cp>By now, surely you've heard of the Mediterranean diet.\u003c/p>\n\u003cp>It's a pattern of eating that emphasizes fish, nuts, legumes, fruits, vegetables and olive oil — lots of olive oil.\u003c/p>\n\u003cp>The evidence of its benefits has been piling up. For instance, a 2013 \u003ca href=\"http://www.nejm.org/doi/full/10.1056/NEJMoa1200303\">study\u003c/a> in the \u003cem>New England Journal of Medicine\u003c/em> showed that the diet can protect against heart disease. Another study published earlier this year revealed it can help \u003ca href=\"http://www.npr.org/sections/thesalt/2015/05/12/406164802/brain-boost-mediterranean-diet-may-fend-off-memory-loss\">fend off\u003c/a> memory loss.\u003c/p>\n\u003cp>Now, researchers say that eating a Mediterranean diet supplemented with four tablespoons per day of extra-virgin olive oil reduces the risk of breast cancer.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\"We found a strong reduction in the risk of breast cancer,\" says \u003ca href=\"http://www.unav.edu/departamento/preventiva/sun\">Miguel Martinez Gonzalez\u003c/a>, an author of the study and a leading researcher on the preventive health effects of the Mediterranean diet at the University of Navarra in Spain.\u003c/p>\n\u003cp>For his latest study, which appears Monday in \u003cem>JAMA: Journal of the American Medical Association\u003c/em>, Martinez Gonzales assigned about 4,000 women between the ages of 60 and 80 to follow either the Mediterranean-plus-olive-oil diet or a low-fat diet.\u003c/p>\n\u003cp>He found that the women following the Mediterranean diet had a 68 percent lower relative risk of developing breast cancer during a five-year follow-up period compared with women on the low-fat diet.\u003c/p>\n\u003cp>One of \u003cem>JAMA's\u003c/em> editors, Mitchell Katz, weighed in on the study in a separate editor's note.\u003c/p>\n\u003cp>\u003cem>\u003c/em> \"Of course, no study is perfect,\" he wrote. And there are certainly limitations to this one, including the fact that this was a homogeneous group of white women.\u003c/p>\n\u003cp>But, Katz points out, the Mediterranean diet is known to reduce the risk of cardiovascular disease and \"may also prevent breast cancer.\"\u003c/p>\n\u003cp>In conclusion, he wrote, \"we hope to see more emphasis on Mediterranean diet to reduce cancer and cardiovascular disease and improve health and well-being.\"\u003c/p>\n\u003cp>What's tricky about the findings, Katz tells The Salt in an interview, is that it's hard to know which compound, or compounds, in the Mediterranean diet could be most beneficial.\u003c/p>\n\u003cp>But given that the group of women with the lowest rate of breast cancer consumed about four tablespoons of olive oil in their diet each day, \"it makes you wonder whether it's something in the extra-virgin olive oil.\"\u003c/p>\n\u003cp>As we've reported, extra-virgin olive oil is, in essence, the fresh-squeezed juice of an olive. \"It's a fruit juice,\" Tom Mueller, author of a book on olive oil, \u003cem>Extra Virginity\u003c/em>, \u003ca href=\"http://www.npr.org/sections/thesalt/2013/09/30/226844915/to-get-the-benefits-of-olive-oil-fresh-may-be-best\">told us\u003c/a> a few years back.\u003c/p>\n\u003cp>And inside are a whole range of potentially beneficial compounds known as polyphenols. One of them is oleocanthal, which \"possesses similar anti-inflammatory properties to ibuprofen [pain reliever],\" according to a study \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21443487\">published\u003c/a> in 2011.\u003c/p>\n\u003cp>And, as we've told you before: When it comes to choosing extra virgin olive oil, \u003ca href=\"http://www.npr.org/sections/thesalt/2013/09/30/226844915/to-get-the-benefits-of-olive-oil-fresh-may-be-best\">fresh is best,\u003c/a> so look for a harvest date on the bottle.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"A study finds that women who ate a Mediterranean diet plus four tablespoons of extra-virgin olive oil per day had a significantly lower risk of breast cancer compared with women on a low-fat diet.","status":"publish","parent":0,"modified":1442248443,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":511},"headData":{"title":"Mediterranean Diet With Extra Olive Oil May Lower Breast Cancer Risk | KQED","description":"A study finds that women who ate a Mediterranean diet plus four tablespoons of extra-virgin olive oil per day had a significantly lower risk of breast cancer compared with women on a low-fat diet.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"100476 http://ww2.kqed.org/bayareabites/?p=100476","disqusUrl":"https://ww2.kqed.org/bayareabites/2015/09/14/mediterranean-diet-with-extra-olive-oil-may-lower-breast-cancer-risk/","disqusTitle":"Mediterranean Diet With Extra Olive Oil May Lower Breast Cancer Risk","nprByline":"Allison Aubrey, \u003ca href=\"https://ww2.kqed.org/bayareabites/author/nprfood/\">NPR Food\u003c/a>","nprStoryId":"439241950","nprApiLink":"http://api.npr.org/query?id=439241950&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/thesalt/2015/09/14/439241950/mediterranean-diet-with-extra-olive-oil-may-lower-breast-cancer-risk?ft=nprml&f=439241950","nprRetrievedStory":"1","nprPubDate":"Mon, 14 Sep 2015 11:59:00 -0400","nprStoryDate":"Mon, 14 Sep 2015 05:31:00 -0400","nprLastModifiedDate":"Mon, 14 Sep 2015 11:59:46 -0400","nprAudio":"http://pd.npr.org/anon.npr-mp3/npr/me/2015/09/20150914_me_mediterranean_diet_with_extra_olive_oil_may_lower_breast_cancer_risk_.mp3?orgId=1&topicId=1053&d=111&p=3&story=439241950&t=progseg&e=440152965&seg=13&ft=nprml&f=439241950","nprAudioM3u":"http://api.npr.org/m3u/1440173618-eee618.m3u?orgId=1&topicId=1053&d=111&p=3&story=439241950&t=progseg&e=440152965&seg=13&ft=nprml&f=439241950","path":"/bayareabites/100476/mediterranean-diet-with-extra-olive-oil-may-lower-breast-cancer-risk","audioUrl":"http://pd.npr.org/anon.npr-mp3/npr/me/2015/09/20150914_me_mediterranean_diet_with_extra_olive_oil_may_lower_breast_cancer_risk_.mp3?orgId=1&topicId=1053&d=111&p=3&story=439241950&t=progseg&e=440152965&seg=13&ft=nprml&f=439241950","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cstrong>Listen to the Story on Morning Edition:\u003c/strong>\u003cbr>\nhttp://pd.npr.org/anon.npr-mp3/npr/me/2015/09/20150914_me_mediterranean_diet_with_extra_olive_oil_may_lower_breast_cancer_risk_.mp3\u003c/p>\n\u003cp>By now, surely you've heard of the Mediterranean diet.\u003c/p>\n\u003cp>It's a pattern of eating that emphasizes fish, nuts, legumes, fruits, vegetables and olive oil — lots of olive oil.\u003c/p>\n\u003cp>The evidence of its benefits has been piling up. For instance, a 2013 \u003ca href=\"http://www.nejm.org/doi/full/10.1056/NEJMoa1200303\">study\u003c/a> in the \u003cem>New England Journal of Medicine\u003c/em> showed that the diet can protect against heart disease. Another study published earlier this year revealed it can help \u003ca href=\"http://www.npr.org/sections/thesalt/2015/05/12/406164802/brain-boost-mediterranean-diet-may-fend-off-memory-loss\">fend off\u003c/a> memory loss.\u003c/p>\n\u003cp>Now, researchers say that eating a Mediterranean diet supplemented with four tablespoons per day of extra-virgin olive oil reduces the risk of breast cancer.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\"We found a strong reduction in the risk of breast cancer,\" says \u003ca href=\"http://www.unav.edu/departamento/preventiva/sun\">Miguel Martinez Gonzalez\u003c/a>, an author of the study and a leading researcher on the preventive health effects of the Mediterranean diet at the University of Navarra in Spain.\u003c/p>\n\u003cp>For his latest study, which appears Monday in \u003cem>JAMA: Journal of the American Medical Association\u003c/em>, Martinez Gonzales assigned about 4,000 women between the ages of 60 and 80 to follow either the Mediterranean-plus-olive-oil diet or a low-fat diet.\u003c/p>\n\u003cp>He found that the women following the Mediterranean diet had a 68 percent lower relative risk of developing breast cancer during a five-year follow-up period compared with women on the low-fat diet.\u003c/p>\n\u003cp>One of \u003cem>JAMA's\u003c/em> editors, Mitchell Katz, weighed in on the study in a separate editor's note.\u003c/p>\n\u003cp>\u003cem>\u003c/em> \"Of course, no study is perfect,\" he wrote. And there are certainly limitations to this one, including the fact that this was a homogeneous group of white women.\u003c/p>\n\u003cp>But, Katz points out, the Mediterranean diet is known to reduce the risk of cardiovascular disease and \"may also prevent breast cancer.\"\u003c/p>\n\u003cp>In conclusion, he wrote, \"we hope to see more emphasis on Mediterranean diet to reduce cancer and cardiovascular disease and improve health and well-being.\"\u003c/p>\n\u003cp>What's tricky about the findings, Katz tells The Salt in an interview, is that it's hard to know which compound, or compounds, in the Mediterranean diet could be most beneficial.\u003c/p>\n\u003cp>But given that the group of women with the lowest rate of breast cancer consumed about four tablespoons of olive oil in their diet each day, \"it makes you wonder whether it's something in the extra-virgin olive oil.\"\u003c/p>\n\u003cp>As we've reported, extra-virgin olive oil is, in essence, the fresh-squeezed juice of an olive. \"It's a fruit juice,\" Tom Mueller, author of a book on olive oil, \u003cem>Extra Virginity\u003c/em>, \u003ca href=\"http://www.npr.org/sections/thesalt/2013/09/30/226844915/to-get-the-benefits-of-olive-oil-fresh-may-be-best\">told us\u003c/a> a few years back.\u003c/p>\n\u003cp>And inside are a whole range of potentially beneficial compounds known as polyphenols. One of them is oleocanthal, which \"possesses similar anti-inflammatory properties to ibuprofen [pain reliever],\" according to a study \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/21443487\">published\u003c/a> in 2011.\u003c/p>\n\u003cp>And, as we've told you before: When it comes to choosing extra virgin olive oil, \u003ca href=\"http://www.npr.org/sections/thesalt/2013/09/30/226844915/to-get-the-benefits-of-olive-oil-fresh-may-be-best\">fresh is best,\u003c/a> so look for a harvest date on the bottle.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/100476/mediterranean-diet-with-extra-olive-oil-may-lower-breast-cancer-risk","authors":["byline_bayareabites_100476"],"categories":["bayareabites_1245"],"tags":["bayareabites_9719","bayareabites_10897","bayareabites_11518","bayareabites_11260","bayareabites_12699"],"featImg":"bayareabites_100477","label":"bayareabites"},"bayareabites_91867":{"type":"posts","id":"bayareabites_91867","meta":{"index":"posts_1591205157","site":"bayareabites","id":"91867","score":null,"sort":[1420582233000]},"guestAuthors":[],"slug":"from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015","title":"From Paleo To Plant-Based, New Report Ranks Top Diets Of 2015","publishDate":1420582233,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_91868\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/01/best-diets_wide-8ff364da90f59a9f1e38812289928a9d9d566951-e1420581652376.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/01/best-diets_wide-8ff364da90f59a9f1e38812289928a9d9d566951-e1420581652376.jpg\" alt=\"The Mediterranean-like DASH and the plant-centric Ornish eating plan topped this year's rankings of diets by a panel assembled by U.S. News & World Report. Image: Gillian Blease/Getty Images/Ikon Images\" width=\"1000\" height=\"563\" class=\"size-full wp-image-91868\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">The Mediterranean-like DASH and the plant-centric Ornish eating plan topped this year's rankings of diets by a panel assembled by U.S. News & World Report. Image: Gillian Blease/Getty Images/Ikon Images\u003c/figcaption>\u003c/figure>\n\u003cp>by \u003ca href=\"http://www.npr.org/people/2100208/allison-aubrey\" target=\"_blank\">Allison Aubrey\u003c/a>, \u003ca href=\"http://www.npr.org/blogs/thesalt/2015/01/06/375387779/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015\" target=\"_blank\">The Salt at NPR Food\u003c/a> (1/6/15)\u003c/p>\n\u003cp>Despite the buzz about paleo and raw food diets, a new ranking of the 35 top diets puts these two near the bottom of the list.\u003c/p>\n\u003cp>Why?\u003c/p>\n\u003cp>The \u003cem>U.S. News & World Report\u003c/em> \u003ca href=\"http://health.usnews.com/best-diet/best-overall-diets?page=4\">rankings\u003c/a> are based on evaluations by a \u003ca href=\"http://health.usnews.com/best-diet/experts\">panel\u003c/a> of doctors, nutritionists and other health experts. For each diet, the experts evaluated short-term and long-term weight loss, ease of adherence, and how the advice stacked up against current dietary guidelines. The experts also considered health risks.\u003c/p>\n\u003cp>And when it comes to paleo, or the caveman diet, the verdict is that eating the way our hunter-gatherer ancestors did is not very realistic.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>One expert concluded that \"a true paleo diet might be a great option: very lean, pure meats, lots of wild plants.\" But the problem, according to the report, is that it's too difficult to follow in modern times. The experts say that in avoiding dairy, grains and other mainstays of the modern diet, paleo followers may miss out on key nutrients. And, the panel concludes, \"if you're not careful about making lean meat choices, you'll quickly ratchet up your risk for heart problems.\"\u003c/p>\n\u003cp>Then there's the raw food diet, which calls for a plant-heavy diet of unprocessed, largely uncooked foods. The experts conclude that it's effective for weight loss, but they say it's \"impossible to follow and its nutritional completeness and safety were concerns.\" They point out that while most adherents are vegan, some choose to eat raw or undercooked meat, fish, milk or eggs. And since the diet is very restrictive, they point out it's not appropriate for children, since some restrictive diets have been linked to growth problems.\u003c/p>\n\u003cp>Similarly, Atkins, which is the low-carbohydrate, high-protein and high-fat diet — think steak without the potatoes — was given a low ranking (32nd out of 34), due to poor marks for long-term weight loss, safety and heart health. Many people on Atkins go heavy on meats which can raise LDL cholesterol, the unhealthy cholesterol.\u003c/p>\n\u003cp>\u003cstrong>So, which diets come out on top?\u003c/strong>\u003c/p>\n\u003cp>For the fifth year in a row, the government researched DASH diet (an acronym for Dietary Approaches to Stop Hypertension) ranked no. 1 overall diet. It's similar to the Mediterranean diet: heavy on fruits, vegetables, low-fat dairy, whole grains, poultry, fish and nuts.\u003c/p>\n\u003cp>There may not be any Hollywood stars promoting it, but as \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/01/07/260560837/top-diets-of-2014-hint-its-probably-not-what-you-think\">we've reported\u003c/a>, DASH has been around for a long time. And there's solid evidence that it works, not just for weight control but also to lower high blood pressure, which is a common condition among adults in the U.S.\u003c/p>\n\u003cp>And when it comes to heart health, the top diet of 2015 is, once-again, the \u003ca href=\"ornish.com\">Ornish diet\u003c/a>, which is a plant-based diet that's low in refined carbs and fat developed by Dean Ornish. In his book \u003cem>Spectrum\u003c/em>, Ornish describes a range of healthy lifestyle choices, including exercise, yoga and meditation for stress management, as part of his overall wellness plan.\u003c/p>\n\u003cp>The \u003cem>U.S. News\u003c/em> panel calls the Ornish diet \"safe and tremendously heart healthy.\" But the rub, according to the report, is that the eating plan is not easy to stick with due to the \"severe fat restriction that the diet demands.\"\u003c/p>\n\u003cp>Dr. Dean Ornish, the diet's developer, says that he's heard this too-hard-to-follow criticism for years.\u003c/p>\n\u003cp>\"This is the most common misconception about my work,\" he told The Salt this morning.\u003c/p>\n\u003cp>Ornish has developed comprehensive programs, which include his plant-based diet principles, to help people prevent and reverse heart disease. The programs are offered through medical centers, doctor's offices and hospitals. He says heart disease patients — as well as people who are at high risk of heart disease or type-2 diabetes — who enroll do quite well in sticking with the diet.\u003c/p>\n\u003cp>\"We have data from thousands of patients [who have participated in the program], and we're finding we're getting 85 percent to 90 percent adherence after one year\" of being enrolled, Ornish told us.\u003c/p>\n\u003cp>To be clear, folks who try the Ornish diet at home are not getting the comprehensive support received by those formally enrolled in the heart disease programs, which include group exercise and meditation classes as well as group meals and nutrition lectures. So, part of the success is likely due to the encouragement and instruction the patients receive when they're enrolled.\u003c/p>\n\u003cp>Nonetheless, Ornish says, \"the idea that it's too hard to change diet is not true.\" \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n","blocks":[],"excerpt":"The caveman way of eating ranked near the bottom of a list of 35 diets ranked by medical and nutrition experts. The winners? The Mediterranean-like DASH and the plant-centric Ornish eating plan.","status":"publish","parent":0,"modified":1420582233,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":22,"wordCount":818},"headData":{"title":"From Paleo To Plant-Based, New Report Ranks Top Diets Of 2015 | KQED","description":"The caveman way of eating ranked near the bottom of a list of 35 diets ranked by medical and nutrition experts. The winners? The Mediterranean-like DASH and the plant-centric Ornish eating plan.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"91867 http://blogs.kqed.org/bayareabites/?p=91867","disqusUrl":"https://ww2.kqed.org/bayareabites/2015/01/06/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015/","disqusTitle":"From Paleo To Plant-Based, New Report Ranks Top Diets Of 2015","nprByline":"Allison Aubrey","nprStoryId":"375387779","nprApiLink":"http://api.npr.org/query?id=375387779&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2015/01/06/375387779/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015?ft=3&f=375387779","nprRetrievedStory":"1","nprPubDate":"Tue, 06 Jan 2015 16:19:00 -0500","nprStoryDate":"Tue, 06 Jan 2015 16:19:13 -0500","nprLastModifiedDate":"Tue, 06 Jan 2015 16:19:13 -0500","path":"/bayareabites/91867/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_91868\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/01/best-diets_wide-8ff364da90f59a9f1e38812289928a9d9d566951-e1420581652376.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/01/best-diets_wide-8ff364da90f59a9f1e38812289928a9d9d566951-e1420581652376.jpg\" alt=\"The Mediterranean-like DASH and the plant-centric Ornish eating plan topped this year's rankings of diets by a panel assembled by U.S. News & World Report. Image: Gillian Blease/Getty Images/Ikon Images\" width=\"1000\" height=\"563\" class=\"size-full wp-image-91868\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">The Mediterranean-like DASH and the plant-centric Ornish eating plan topped this year's rankings of diets by a panel assembled by U.S. News & World Report. Image: Gillian Blease/Getty Images/Ikon Images\u003c/figcaption>\u003c/figure>\n\u003cp>by \u003ca href=\"http://www.npr.org/people/2100208/allison-aubrey\" target=\"_blank\">Allison Aubrey\u003c/a>, \u003ca href=\"http://www.npr.org/blogs/thesalt/2015/01/06/375387779/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015\" target=\"_blank\">The Salt at NPR Food\u003c/a> (1/6/15)\u003c/p>\n\u003cp>Despite the buzz about paleo and raw food diets, a new ranking of the 35 top diets puts these two near the bottom of the list.\u003c/p>\n\u003cp>Why?\u003c/p>\n\u003cp>The \u003cem>U.S. News & World Report\u003c/em> \u003ca href=\"http://health.usnews.com/best-diet/best-overall-diets?page=4\">rankings\u003c/a> are based on evaluations by a \u003ca href=\"http://health.usnews.com/best-diet/experts\">panel\u003c/a> of doctors, nutritionists and other health experts. For each diet, the experts evaluated short-term and long-term weight loss, ease of adherence, and how the advice stacked up against current dietary guidelines. The experts also considered health risks.\u003c/p>\n\u003cp>And when it comes to paleo, or the caveman diet, the verdict is that eating the way our hunter-gatherer ancestors did is not very realistic.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>One expert concluded that \"a true paleo diet might be a great option: very lean, pure meats, lots of wild plants.\" But the problem, according to the report, is that it's too difficult to follow in modern times. The experts say that in avoiding dairy, grains and other mainstays of the modern diet, paleo followers may miss out on key nutrients. And, the panel concludes, \"if you're not careful about making lean meat choices, you'll quickly ratchet up your risk for heart problems.\"\u003c/p>\n\u003cp>Then there's the raw food diet, which calls for a plant-heavy diet of unprocessed, largely uncooked foods. The experts conclude that it's effective for weight loss, but they say it's \"impossible to follow and its nutritional completeness and safety were concerns.\" They point out that while most adherents are vegan, some choose to eat raw or undercooked meat, fish, milk or eggs. And since the diet is very restrictive, they point out it's not appropriate for children, since some restrictive diets have been linked to growth problems.\u003c/p>\n\u003cp>Similarly, Atkins, which is the low-carbohydrate, high-protein and high-fat diet — think steak without the potatoes — was given a low ranking (32nd out of 34), due to poor marks for long-term weight loss, safety and heart health. Many people on Atkins go heavy on meats which can raise LDL cholesterol, the unhealthy cholesterol.\u003c/p>\n\u003cp>\u003cstrong>So, which diets come out on top?\u003c/strong>\u003c/p>\n\u003cp>For the fifth year in a row, the government researched DASH diet (an acronym for Dietary Approaches to Stop Hypertension) ranked no. 1 overall diet. It's similar to the Mediterranean diet: heavy on fruits, vegetables, low-fat dairy, whole grains, poultry, fish and nuts.\u003c/p>\n\u003cp>There may not be any Hollywood stars promoting it, but as \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/01/07/260560837/top-diets-of-2014-hint-its-probably-not-what-you-think\">we've reported\u003c/a>, DASH has been around for a long time. And there's solid evidence that it works, not just for weight control but also to lower high blood pressure, which is a common condition among adults in the U.S.\u003c/p>\n\u003cp>And when it comes to heart health, the top diet of 2015 is, once-again, the \u003ca href=\"ornish.com\">Ornish diet\u003c/a>, which is a plant-based diet that's low in refined carbs and fat developed by Dean Ornish. In his book \u003cem>Spectrum\u003c/em>, Ornish describes a range of healthy lifestyle choices, including exercise, yoga and meditation for stress management, as part of his overall wellness plan.\u003c/p>\n\u003cp>The \u003cem>U.S. News\u003c/em> panel calls the Ornish diet \"safe and tremendously heart healthy.\" But the rub, according to the report, is that the eating plan is not easy to stick with due to the \"severe fat restriction that the diet demands.\"\u003c/p>\n\u003cp>Dr. Dean Ornish, the diet's developer, says that he's heard this too-hard-to-follow criticism for years.\u003c/p>\n\u003cp>\"This is the most common misconception about my work,\" he told The Salt this morning.\u003c/p>\n\u003cp>Ornish has developed comprehensive programs, which include his plant-based diet principles, to help people prevent and reverse heart disease. The programs are offered through medical centers, doctor's offices and hospitals. He says heart disease patients — as well as people who are at high risk of heart disease or type-2 diabetes — who enroll do quite well in sticking with the diet.\u003c/p>\n\u003cp>\"We have data from thousands of patients [who have participated in the program], and we're finding we're getting 85 percent to 90 percent adherence after one year\" of being enrolled, Ornish told us.\u003c/p>\n\u003cp>To be clear, folks who try the Ornish diet at home are not getting the comprehensive support received by those formally enrolled in the heart disease programs, which include group exercise and meditation classes as well as group meals and nutrition lectures. So, part of the success is likely due to the encouragement and instruction the patients receive when they're enrolled.\u003c/p>\n\u003cp>Nonetheless, Ornish says, \"the idea that it's too hard to change diet is not true.\" \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2015 \u003ca href=\"http://www.npr.org/\" target=\"_blank\">NPR\u003c/a>.\u003c/em> \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/91867/from-paleo-to-plant-based-new-report-ranks-top-diets-of-2015","authors":["byline_bayareabites_91867"],"categories":["bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_14051","bayareabites_11290","bayareabites_663","bayareabites_11260","bayareabites_9699","bayareabites_14050","bayareabites_10921"],"featImg":"bayareabites_91868","label":"bayareabites"},"bayareabites_76929":{"type":"posts","id":"bayareabites_76929","meta":{"index":"posts_1591205157","site":"bayareabites","id":"76929","score":null,"sort":[1390410155000]},"guestAuthors":[],"slug":"more-signs-a-mediterranean-diet-helps-prevent-cardiovascular-ills","title":"More Signs A Mediterranean Diet Helps Prevent Cardiovascular Ills","publishDate":1390410155,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_76930\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/oliveoilnute-84a76669634f6eb69b247b9938e9332c05b3784f.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/oliveoilnute-84a76669634f6eb69b247b9938e9332c05b3784f-1024x768.jpg\" alt=\"A study found that a Mediterranean diet with extra nuts and olive oil was associated with a lower risk of a cardiovascular condition called peripheral artery disease. Photo: Heather Rousseau/NPR\" width=\"1024\" height=\"768\" class=\"size-large wp-image-76930\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A study found that a Mediterranean diet with extra nuts and olive oil was associated with a lower risk of a cardiovascular condition called peripheral artery disease. Photo: Heather Rousseau/NPR\u003c/figcaption>\u003c/figure>\n\u003cp>Post by \u003ca href=\"http://www.npr.org/people/2100208/allison-aubrey\">Allison Aubrey\u003c/a>, \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/01/22/264584979/more-signs-a-mediterranean-diet-helps-prevent-cardiovascular-ills\">The Salt at NPR Food\u003c/a> (1/22/14)\u003c/p>\n\u003cp>There's fresh evidence that a Mediterranean diet can help cut the risk of \u003ca href=\"http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/\">atherosclerosis\u003c/a>, a disease caused by the build up of plaque in the arteries.\u003c/p>\n\u003cp> A new analysis, published in the \u003cem>Journal of the American Medical Association\u003c/em>, builds on the work of a \u003ca href=\"http://www.nejm.org/doi/full/10.1056/NEJMoa1200303\">prior study\u003c/a>, which looked at how diet rich in fruits, vegetables, whole grains, nuts, fish and healthy oils — namely olive oil — cuts the risk of heart attacks and strokes. That earlier study found that the risk was 30 percent lower for people eating the Mediterranean diet compared to those on a standard low-fat diet.\u003c/p>\n\u003cp>The \u003ca href=\"http://jama.jamanetwork.com/article.aspx?articleid=1817779\">new analysis\u003c/a> looked specifically at how a Mediterranean diet influences the development of peripheral artery disease. This is a common condition among older men and women in which arteries narrowed by atherosclerosis cut off the flow of blood to limbs such as legs and feet.\u003c/p>\n\u003cp>The study, which included some 8,000 men and women in their 60s and 70s, had participants follow either a Mediterranean diet with extra olive oil, a Mediterranean diet with extra nuts or a standard low-fat diet. The researchers found that the people on the Mediterranean diets had less build-up of fatty deposits in their arteries that leads to peripheral artery disease compared to the men and women on the low-fat diet.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\"We were surprised because of the great magnitude\" of the association between the diet and the reduced risk of PAD, study author \u003ca href=\"http://www.unav.edu/departamento/preventiva/martinez_gonzalez\">Miguel Martínez-Gonzalez\u003c/a>, a researcher at the University of Navarra in Spain, tells us in an email. \"This is a very important step in confirming a truly causal relationship between the [Mediterranean-style diet] and cardiovascular protection.\"\u003c/p>\n\u003cp>As we've \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/09/30/to-get-the-benefits-of-olive-oil-fresh-may-be-best/\">reported\u003c/a>, there are a host of beneficial compounds in olive oil that may play a role in reducing inflammation and build up of fatty deposits. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2014 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>\u003c/em>. \u003c/p>\n\n","blocks":[],"excerpt":"A study found that people on the diet, which is rich in nuts and olive oil, had a lower risk of developing peripheral artery disease than people on a low-fat diet. The research helps build the case that a Mediterranean diet can help prevent a wide range of cardiovascular diseases.","status":"publish","parent":0,"modified":1390410155,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":10,"wordCount":360},"headData":{"title":"More Signs A Mediterranean Diet Helps Prevent Cardiovascular Ills | KQED","description":"A study found that people on the diet, which is rich in nuts and olive oil, had a lower risk of developing peripheral artery disease than people on a low-fat diet. The research helps build the case that a Mediterranean diet can help prevent a wide range of cardiovascular diseases.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":""},"disqusIdentifier":"76929 http://blogs.kqed.org/bayareabites/?p=76929","disqusUrl":"https://ww2.kqed.org/bayareabites/2014/01/22/more-signs-a-mediterranean-diet-helps-prevent-cardiovascular-ills/","disqusTitle":"More Signs A Mediterranean Diet Helps Prevent Cardiovascular Ills","nprByline":"Allison Aubrey","nprStoryId":"264584979","nprApiLink":"http://api.npr.org/query?id=264584979&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/thesalt/2014/01/22/264584979/more-signs-a-mediterranean-diet-helps-prevent-cardiovascular-ills?ft=3&f=264584979","nprRetrievedStory":"1","nprPubDate":"Wed, 22 Jan 2014 11:27:00 -0500","nprStoryDate":"Wed, 22 Jan 2014 11:28:00 -0500","nprLastModifiedDate":"Wed, 22 Jan 2014 11:27:39 -0500","path":"/bayareabites/76929/more-signs-a-mediterranean-diet-helps-prevent-cardiovascular-ills","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_76930\" class=\"wp-caption aligncenter\" style=\"max-width: 1024px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/oliveoilnute-84a76669634f6eb69b247b9938e9332c05b3784f.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2014/01/oliveoilnute-84a76669634f6eb69b247b9938e9332c05b3784f-1024x768.jpg\" alt=\"A study found that a Mediterranean diet with extra nuts and olive oil was associated with a lower risk of a cardiovascular condition called peripheral artery disease. Photo: Heather Rousseau/NPR\" width=\"1024\" height=\"768\" class=\"size-large wp-image-76930\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A study found that a Mediterranean diet with extra nuts and olive oil was associated with a lower risk of a cardiovascular condition called peripheral artery disease. Photo: Heather Rousseau/NPR\u003c/figcaption>\u003c/figure>\n\u003cp>Post by \u003ca href=\"http://www.npr.org/people/2100208/allison-aubrey\">Allison Aubrey\u003c/a>, \u003ca href=\"http://www.npr.org/blogs/thesalt/2014/01/22/264584979/more-signs-a-mediterranean-diet-helps-prevent-cardiovascular-ills\">The Salt at NPR Food\u003c/a> (1/22/14)\u003c/p>\n\u003cp>There's fresh evidence that a Mediterranean diet can help cut the risk of \u003ca href=\"http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/\">atherosclerosis\u003c/a>, a disease caused by the build up of plaque in the arteries.\u003c/p>\n\u003cp> A new analysis, published in the \u003cem>Journal of the American Medical Association\u003c/em>, builds on the work of a \u003ca href=\"http://www.nejm.org/doi/full/10.1056/NEJMoa1200303\">prior study\u003c/a>, which looked at how diet rich in fruits, vegetables, whole grains, nuts, fish and healthy oils — namely olive oil — cuts the risk of heart attacks and strokes. That earlier study found that the risk was 30 percent lower for people eating the Mediterranean diet compared to those on a standard low-fat diet.\u003c/p>\n\u003cp>The \u003ca href=\"http://jama.jamanetwork.com/article.aspx?articleid=1817779\">new analysis\u003c/a> looked specifically at how a Mediterranean diet influences the development of peripheral artery disease. This is a common condition among older men and women in which arteries narrowed by atherosclerosis cut off the flow of blood to limbs such as legs and feet.\u003c/p>\n\u003cp>The study, which included some 8,000 men and women in their 60s and 70s, had participants follow either a Mediterranean diet with extra olive oil, a Mediterranean diet with extra nuts or a standard low-fat diet. The researchers found that the people on the Mediterranean diets had less build-up of fatty deposits in their arteries that leads to peripheral artery disease compared to the men and women on the low-fat diet.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\"We were surprised because of the great magnitude\" of the association between the diet and the reduced risk of PAD, study author \u003ca href=\"http://www.unav.edu/departamento/preventiva/martinez_gonzalez\">Miguel Martínez-Gonzalez\u003c/a>, a researcher at the University of Navarra in Spain, tells us in an email. \"This is a very important step in confirming a truly causal relationship between the [Mediterranean-style diet] and cardiovascular protection.\"\u003c/p>\n\u003cp>As we've \u003ca href=\"http://ww2.kqed.org/bayareabites/2013/09/30/to-get-the-benefits-of-olive-oil-fresh-may-be-best/\">reported\u003c/a>, there are a host of beneficial compounds in olive oil that may play a role in reducing inflammation and build up of fatty deposits. \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2014 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>\u003c/em>. \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/76929/more-signs-a-mediterranean-diet-helps-prevent-cardiovascular-ills","authors":["byline_bayareabites_76929"],"categories":["bayareabites_1245","bayareabites_10916"],"tags":["bayareabites_12967","bayareabites_10196","bayareabites_11262","bayareabites_11333","bayareabites_11260","bayareabites_8347","bayareabites_12968","bayareabites_10921"],"featImg":"bayareabites_76938","label":"bayareabites"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. 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