Hyderabad: If you want to live a longer, healthier life like the people from ‘blue zones’ – regions where life expectancy is remarkably high – adopting a Mediterranean diet could be your key to success. A recent study by the Asian Institute of Gastroenterology (AIG) in Hyderabad and the Rabin Medical Center in Israel reveals that the Mediterranean diet not only promotes longevity but also aids weight loss, reduces the risk of heart disease, and combats chronic illnesses.
For those struggling to replicate this style customised to Indian palate, AIG is offering a ‘desi Mediterranean‘ option tailoring the diet to Indian preferences. This includes using rice bran oil for cooking and olive oil for seasoning, along with a shift to baking and grilling over deep frying.
Dr Rupa Banerjee, director of inflammatory bowel diseases wing at AIG, explains, “The Mediterranean diet is balanced and shares many similarities with the Indian diet. People in blue zones rarely suffer from chronic diseases like diabetes or heart problems. Our goal was to modify it to suit Indian tastes. For example, we used almond milk instead of regular milk for making kheer and seasoned chapatis with olive oil rather than ghee.”
Banerjee and her team selected over 20 ‘healthy individuals’ for the four-week study, 50% of whom were men, and found the plant-based diet improved the gut microbiome (the community of microorganisms inside a person’s digestive tract). The results were compelling: Participants experienced significant benefits such as improved gut microbiomes, increased levels of folic acid and vitamins, weight loss, and lowered cholesterol.
A typical Mediterranean meal is fresh, simple, and nutrient-dense, with vegetables cooked in olive oil, fish, and a side of salad.
Dr D Nageshwar Reddy, senior gastroenterologist and chairman of AIG, who was honoured with the Padma Vibhushan award earlier this year, says, “We substituted olive oil with rice bran oil for cooking, which has similar qualities. The participants, all doctors, also maintained their regular physical activity. The most remarkable finding was the transformation of participants’ gut microbiomes, fostering a more balanced, healthy community of bacteria.”
Dr Reddy further elaborates on the crucial role of gut health. “Ancient physicians such as Charaka and Hippocrates understood that all health conditions stem from the gut. Healthy bacteria stimulate the immune system and remove toxins, while harmful bacteria can cause obesity and various diseases, including heart issues. This is why managing your diet from an early age is vital for maintaining long-term health,” he says.