Dietary Myths vs. Nutritional Science: Why the Mediterranean Diet Reigns Supreme

As an Athabascan physician and culinary medicine expert, I’m often amused by the dietary myths perpetuated online, particularly those championed by keto and carnivore diet enthusiasts. Today, let’s debunk some of these myths—Inuit diets, Hong Kong longevity, Maasai heart health, and the so-called French paradox—and explain why decades of robust nutritional science firmly support the Mediterranean diet.

Myth 1: The Inuit Diet

Low-carb proponents love pointing to the traditional Inuit diet as evidence of the supposed superiority of carnivorous diets. Yes, Inuit diets are traditionally high in marine mammals like whales, seals, and fish, providing ample vitamin C from sources such as muktuk (whale skin and blubber) and seal liver. Yet, archaeological evidence clearly shows ancient Inuit mummies suffered from vascular disease, challenging the claim that their diet was protective (Fodor et al., 2014). Additionally, Inuit diets historically incorporated plant-based foods such as berries, seaweed, and tubers during summer months—a fact conveniently overlooked by keto advocates.

Myth 2: The Hong Kong Longevity Claim

Another popular keto narrative incorrectly attributes Hong Kong’s impressive longevity statistics to high meat consumption. But research shows elderly individuals in Hong Kong typically eat less meat and adhere closely to diets resembling the Mediterranean style, rich in vegetables, seafood, and whole grains (Woo et al., 2001). Again, context is key—and frequently missing from keto claims.

Myth 3: Maasai Immunity to Heart Disease

The Maasai, often cited as proof that diets rich in saturated fats don’t cause heart disease, actually demonstrate the opposite. Recent studies confirm significant atherosclerosis and cardiovascular issues among Maasai populations, underscoring that even “warrior” genetics don’t provide immunity from saturated fat-related diseases (Mann et al., 1972).

Myth 4: The French Paradox

Ah, the French Paradox—the idea that French populations consume diets high in saturated fats yet experience low heart disease rates. The reality is simpler: the French eat plenty of vegetables, fruits, olive oil, seafood, and emphasize portion control and mindful eating. France was initially included in the famous Seven Countries Study but was ultimately excluded due to funding constraints—not dietary irregularities (Kromhout et al., 2017). It’s sensible eating, not paradoxical magic.

Solid Science: The Mediterranean Diet

Contrary to these dietary myths, extensive nutritional science consistently supports the Mediterranean diet. Two landmark studies illustrate this clearly:

• Seven Countries Study: Spanning 50 years and involving over 14,000 men, this research demonstrated clearly superior cardiovascular outcomes for individuals following Mediterranean-style diets rich in vegetables, fruits, whole grains, legumes, fish, and olive oil compared to higher-fat diets (Keys et al., 1986).
• EPIC Study: Following over half a million Europeans, the European Prospective Investigation into Cancer and Nutrition showed that diets emphasizing plant foods and limiting red and processed meats significantly reduce cancer risks (Boffetta et al., 2010).
• Lyon Heart Study: Participants with existing heart disease significantly reduced their risk of a second heart attack by adopting Mediterranean dietary patterns—highlighting the diet’s profound protective benefits (de Lorgeril et al., 1999).

Final Thoughts

Keto and carnivore diets might make enticing promises, but the science tells a different story. With over 70 years of rigorous research and more than 13,000 peer-reviewed publications, the Mediterranean diet remains the gold standard for long-term health and disease prevention.

In an era where powerful obesity treatments like ZepBound emerge, it’s even more crucial that we align medical innovations with proven nutritional strategies to ensure long-term health for newly fit bodies.

Enjoy your meals, stay curious, and always leave room for dessert (occasionally)!

References:

• Fodor, J.G., et al. “The Inuit paradox and heart disease.” Can J Cardiol. 2014.
• Woo, J., et al. “Dietary habits of elderly Hong Kong Chinese.” Age Ageing. 2001.
• Mann, G.V., et al. “Cardiovascular disease in the Maasai.” Am J Epidemiol. 1972.
• Kromhout, D., et al. “The Seven Countries Study: Overview.” Eur J Epidemiol. 2017.
• Keys, A., et al. “The diet and 15-year death rate in the Seven Countries Study.” Am J Epidemiol. 1986.
• Boffetta, P., et al. “EPIC study: Diet and cancer.” Am J Clin Nutr. 2010.
• de Lorgeril, M., et al. “Mediterranean diet and cardiovascular health.” Circulation. 1999.