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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902736/
Timestamps ⏱
0:00 – Intro
1:08 – 25% off Your First Order from SEED
2:08 – Processed Food Consumption
3:33 – The Italian Style Mediterranean Diet
7:44 – The Big Picture
22 Comments
i would imagine that because of the sunshine the average Italian has plenty of vitamin D.
More wine & water please! 🍷&🍶
It's beans
I have used Seed for a years. It’s awesome and I can tell a difference. Highly recommend it.
*Key Takeaways:*
#### 1. *Low Consumption of Ultra-Processed Foods:*
– Italians consume **only 4.1% of their diet from ultra-processed foods**, which is significantly lower compared to other countries like the United States (up to 65%) or the UK (20-30%).
– Greece and Spain, two other Mediterranean countries, also have low ultra-processed food intake, but slightly higher than Italy, ranging from 5.9% to 6.1%.
#### 2. *Types of Processed Foods in the Italian Diet:*
– The processed foods Italians consume differ significantly from the hyper-processed and hyper-palatable options commonly found in western diets, such as Twinkies, snack cakes, or heavily refined crackers.
– Their processed foods often come from **cured meats and sausages**, which are typically made of simple ingredients like meat and salt, far less harmful than refined starches or sugar-laden products.
– By contrast, Greece’s processed food consumption includes a higher percentage of **refined starches and bread-like products**, creeping closer to Western food patterns.
#### 3. *Balanced Diet Composition:*
– Pasta, rice, and other starches are staples of the Italian diet, reflecting higher carbohydrate consumption, yet *there is no overarching issue with obesity or high BMI.*
– Italians also have a notable intake of antioxidant-rich foods, greens, seafood, healthy fats like olive oil, and dairy, ensuring a nutrient-dense overall diet.
– Protein spacing, meal timing, and lifestyle factors, including walking frequently, contribute to their sustained levels of energy and satiety.
#### 4. *Risk Reduction and Longevity Studies:*
– Studies focused on the Italian/Mediterranean diet revealed a *30-40% reduction in all-cause mortality* for those adhering closely to Italian-style dietary habits.
– Long-term follow-ups spanning 4, 12, 17, and even 50 years demonstrated consistent longevity benefits for those consuming high-quality, minimally processed foods.
– Comparatively, other Mediterranean countries like Greece display less pronounced mortality risk reductions likely due to differences in dietary patterns.
#### 5. *Contrasts Between Italy and Spain:*
– Italians consume more dairy, deriving protein from that source, while Spaniards opt for a higher consumption of meat, fish, and eggs.
– Despite these differences, Spain shows a *67% improvement in all-cause mortality* when their diet is closely followed, though their overall BMI is slightly higher than Italy’s.
– Italy remains distinguished for having one of the highest quality-of-life metrics in the Mediterranean, complemented by frequent pedestrian activity and better satiety from their diet.
#### 6. *The Satiety Factor:*
– One of the reasons belly fat may decrease faster with the Italian diet is the *higher satiety* experienced due to high-quality, nutrient-dense food.
– Ultra-processed foods, even in small quantities, are engineered to override natural fullness cues, leading to overeating.
– Italy's diet structure fundamentally avoids the trap of overconsumption, contributing to better BMI control and overall health.
#### 7. *Unique Food Quality:*
– Gluten is a noteworthy aspect; many visitors report consuming gluten in Italy without experiencing adverse effects unlike elsewhere.
– This might point to differences in agricultural practices, food production systems, or lower levels of added chemicals and preservatives in Italian food.
—
### Conclusion:
The primary takeaway from Thomas DeLauer's analysis of the Italian diet is that **it’s not just about what you eat but the quality and types of food consumed**. Italians benefit greatly from their minimal reliance on ultra-processed foods, tailored preparation of carbs and proteins, and overall nutrient balance. This focused, traditionally-aligned approach leads to better satiety, reduced belly fat, lower BMI, and longer lifespans.
When comparing the Italian diet to other Mediterranean countries and especially Western diets, the stark differences in food processing and consumption patterns emerge as a decisive factor. Italy’s diet emphasizes simple ingredients, minimal processing, and lifestyle habits like frequent walking, which collectively foster a healthier relationship with food.
For those seeking to emulate the benefits of this diet, the recommendation is clear: focus on **reducing the intake of ultra-processed foods**, choosing nutrient-dense options, and prioritizing satiety over caloric excess. In the end, the Italian way of eating shows us that food isn't just fuel; it’s a cornerstone of health, longevity, and a high quality of life.
The Italians do not spray glyphosate on their wheat so they can harvest a week or two earlier…so that may be the difference.
This was awesome and pretty damn correct.
I spend about 2 months a year in Italy. The satiate factor is unmistakable, at least in my experience. I eat carbs and fats at higher quantities, never feel bloated or have carb/sugar cravings.
My best guess is not only the process factor, but what is actually processed. There over 50 types of pesticides used in the US that are banned in Italy. GMO is also significantly limited. Virtually all Italians only purchase Italian made products with the exceptions of things like Norwegian smoked salmon.
Pair all that with a culture that absolutely insists on enjoying life and placing people and family first and you get the outcomes only Italy can claim. Viva Italia! ❤️🇮🇹
as an Italian (Rome based) here are my 2 cents: EU in general (and Italy maybe more than any other EU country) has a much more strict policy about chemicals to be used in agriculture vs US; EVOO is the main greasy condiment (at least in central and southern Italy)…we barely use butter and the 'sauces' you use in USA for your salads are frankly rejected as shit; traditionally the grains in med cuisine are whole…unfortunately the US brought the 00 flour in Italy after the WW2 and that determined a worsening of the food (that's what my mother used to tell me); moreover the traditional med cuisine is more fish/cheese based than red meat based when it comes to protein assumption; legumes play a crucial role in out traditional dishes…anyway I can assure you that in the last 30 years (I'm 53) the overall eating habits in Italy have worsened, following the western standard…this implies that children are fatter and fatter since a very young age and I blame the increase of fast food chains/ultraprocessed and cheap foods that you can find in supermarkets…we're also slowly becoming a country like in the movie Idiocracy
Oki, I am learning. So, more pizza, pasta and red wine.
Getting big "just back from my gap year" vibes from him
Cake, espresso and a fag for breakfast. They know how to live
And how many times have you been to Italy? Not the tourist places, but real Italy? Italians are neither the leanest, nor the Healthiest people in Europe! The Swiss, and French around the Alps are! Why? They live in Clean Air environments and work all day, because most are farmers! BTW Greek women are among the Chubbiest in Europe! Stop quoting false Internet data. It invalidates all you say.
FYI are you Italian?
Stop bashing carbohydrates, the most essential micronutrient for the human body.
Stop lying and believing your lies.
It`s simple: Bad fats, oils, carbs ….. crappy food ! This ruins your health !
Avoid ready to "eat" food all along….
It's the same for me in Lebanon which is a Mediterranean country. There's something about the food and dry climate combo that makes you eat less. I had more energy in Lebanon. The food is grown in the food bowl within a few hours drive so there's a freshness to it. In Australia our best produce is sold to Asia for higher prices and Australians get the second and third choice. I also think the soil in Australia is not good for European crops and low in minerals. Also, the entire east coast of Australia suffers alot of mold problems, and everyone drives because everything is spread out
Spending a lot of time in Greece when I was young, I can't remember eating any processed type of foods. Perhaps that has changed not being there for a while. But one thing I can say about the European diet first hand is the balance of tastes in their meals. When a diet is balanced in its tastes the palate is satiated and overall less food is consumed. Over a period of a life time it adds up. As my uncle once said, Americans eat too much and what they eat is s***.
The main problem is that wheat in this country has been altered since the 50s, so corporations would make more money. The problem with the altered wheat has negative effects on our bodies, which is why Americans didn't have problems with it before the alterations
😊
European wheat is much healthier than North American wheat.