Now that we have a general idea as to what the Mediterranean diet is, the next question becomes what diseases does it help to combat? Well, based on our research, it actually is helpful with all of the diseases RiskAverse is initially targeting in our Health Risk Assessment platform. These diseases include Lung Cancer, Breast Cancer, Colorectal Cancer, Diabetes, and Coronary Artery Disease. Now, what is it about this diet that makes it so effective at combatting these diseases?

When it comes to cancer, we have found that upwards of 90-95% of cases result due to poor lifestyle choices and environmental exposures. Of that, 30-35% arise due to dietary choices; meaning poor diet causes cancer.³ Examples of harmful dietary components include excess intake of saturated and trans-fat, processed meats and carbs, high intake of sugary beverages and sodas, as well as inadequate intake of fruits and vegetables. As I mentioned previously, the Mediterranean diet emphasizes the consumption of fruits and vegetables, which are vital components of our diet in the fight against cancer. Cancers are caused by mutations to our DNA, leading improperly regulated cell growth in our body. One way that these mutations take place is through the exposure to free radicals in our cells. These free radicals damage our DNA; however, our fruits and vegetables are loaded in antioxidants, which neutralize these dangerous particles. Ultimately, this prevents them from causing such damage. When fruits and vegetables are regularly consumed at high amounts, an individual’s risk of cancer has been shown to decrease. Many other aspects of the diet help to reduce the risk of developing chronic illnesses, including diabetes and cardiovascular diseases like coronary artery disease.

Diabetes, specifically type 2 diabetes mellitus, is almost entirely caused by poor dietary habits and a sedentary lifestyle. Those considered high risk for diabetes are those that are overweight or obese, have low HDL cholesterol (i.e., good cholesterol), high blood pressure, are not physically active, and have high fat and glucose levels.⁴ Various components of the Mediterranean diet help promote the opposite of these factors I just listed. The first aspect is due to the diet being very plant-based. Plant-based diets are high in fiber, and consuming fiber has been shown to reduce blood sugar spikes. The spikes are caused by consuming high glycemic Index grains like processed or refined grains. Fiber prevents these spikes by slowing down digestion and filling us quicker. When these spikes occur, it puts a lot more stress on our cells to try and reduce the levels of glucose in our bodies.

And continued exposure can lead to the insensitivity of insulin to the point of irreversible damage; thus, the onset of diabetes occurs. Soluble fiber also helps to lower bad LDL cholesterol and raise HDL cholesterol; reducing that risk factor as well. Finally, being active, with an emphasis on cardio reduces blood pressure, because as we exercise our arteries dilate to promote greater blood flow, when they dilate the stress placed on the arterial walls decreases, and this effect had been shown to last upwards of 12 hours. A diet high in fruits, vegetables, nuts, and other plant-based foods help reduce the stress placed on our body and limit risk factors associated with diabetes, and with an emphasis on exercise it further reduces diabetes-associated lifestyle risk.

The Mediterranean diet helps to prevent Coronary Artery Disease (CAD) for very similar reasons to diabetes. Plant-based diets have shown lower incidence rates of CAD and its dangerous effects when practiced. CAD is considered America’s number one killer in terms of diseases, as it most commonly leads to heart attacks and stroke from the excess buildup of plaque in our arteries. This buildup occurs due to a sedentary lifestyle and poor diet. Because the Mediterranean diet tries to limit saturated fat intake by reducing butter consumption as well as red meat consumption, the fats primarily consumed are the healthy unsaturated fats, which help to improve cardiovascular function.