As I come from a Lebanese background I decided to look into the benefits of eating a Middle Eastern diet, seeing as a lot of the middle east has similar staple foods. The Lebanese cuisine contains a wide range of vegan and vegetarian foods catering to a variety of diets and I'm going to review the benefits of some of Lebanon’s most popular and healthy foods.
Lebanese dietary patterns
There are four distinct dietary patterns which can be seen in the Lebanese population.
The western pattern: excessive consumption of food high in sugar and fat such as fast foods and sweets.
The prudent pattern: low-fat dairy, whole bread, breakfast cereals and light soda.
The fish and alcohol pattern
The traditional pattern : the most predominant dietary pattern in Lebanon, which consists of high intakes of fruit, vegetables, legumes and olives, as well as bulgur wheat and olive oil which is similar to a Middle Eastern diet.
The combination of high fruit and vegetable intake, high fibre and calcium in diet; proves to have a positive impact on health by reducing the risk of non-communicable diseases such as obesity.
The Middle Eastern and Mediterranean diets are similar to each other due to the influence of different civilisations such as the Minoan (7000 BC-2000 BC) and Phoenician (1200 BC – 332 BC) and a number of Greek periods, for example; Classical Greece (479 BC323 BC) and the Roman Empire (31 BC – 476 AD).
Antioxidants and health benefits of Tabbouleh
Antioxidants aid the elimination of free radicals in the body such as reactive oxygen species (ROS) and reactive nitrogen species (RNS). If free radical levels increase then they must be removed to prevent cell damage which can cause mutations increasing the risk of chronic illness.
One of the most popular salads within the Lebanese cuisine is the tabbouleh salad made from chopped parsley, tomatoes, onions, bulgur wheat with a lemon juice and olive oil dressing. Parsley and onions both contain flavonoids which are rich in antioxidants. Parsley has an array of different health benefits including; the ability to lower blood glucose levels, anti-anaemic and diuretic properties, antioxidant and antibacterial properties.
Benefits of Bulgur wheat
Whole grains such as bulgur wheat are important foods to include in diet which is why tabbouleh is a good source of nutrition. Bulgur wheat is an excellent source of nutrition which includes:
Protein
Fibre
Magnesium: Click here to find out more about the importance of magnesium.
Phosphorus
Niacin (B3)
Probiotics and Live Yogurt
Functional foods are foods that have a positive impact on health outside of their nutritional value, some of which contain biologically active components. Probiotics are defined as “live microorganisms which when administered in adequate amounts confer a health benefit on the host when consumed in adequate amounts as part of food” (FAO, 2001). One of the main food sources of probiotics is yogurt which is used quite a bit in Lebanese cuisine. There are many health benefits of probiotics which includes improvement of intestinal health, boosted immune response, lowering cholesterol levels and prevention of cancer. For more information about probiotics, click here.
Polyunsaturated fatty acids
Salmon and other oily fish are not only good protein sources but also contain omega -3; healthy fats. Fish oil is the most common source of omega-3 fatty acids. These fats are an important part of diet; see my blog about omega-3 to check out the benefits! The World Health Organisation (WHO) recommends eating oily fish such as salmon at between 1-2 times per week.
Olive oil
Monounsaturated fats such as oleic acid in olive oil play an important role in preventing chronic diseases such as coronary heart disease (CHD) and reducing mortality rate. Monounsaturated fats can reduce cholesterol levels in blood and increase high density lipoprotein (HDL). HDL is extremely important in the process of removing cholesterol from the artery walls to the liver where is can be disposed which may be a link between olive oil consumption and the lower incidence of CHD.
Olives also contains phenolic compounds; extra virgin olive oil specifically contains hydroxytyrosol which is protective against oxidative species which can cause damage or mutation to DNA.
A study which investigated the potential health benefits of a Mediterranean diet has shown that participants who were supplemented with extra-virgin olive oil had a 30% reduced risk of developing myocardial infarction, stroke, or cardiovascular death.
Health Benefits of Extra Virgin Olive Oil
Legumes and Glycaemic Index
Lebanese dishes such as the mujadara, mudardara, fasoliya contain low GI (glycaemic index) ingredients, in this instance; chickpeas, lentils and beans which are staples in the Lebanese diet and are also important for appetite regulation. These foods are complex carbohydrates which mean they are rich in fibre. Fibre plays an important role in controlling blood fat levels and reducing cholesterol levels.
Glycaemic index is a figure which represents how much a food increases blood glucose levels, and low glycaemic index foods are usually the healthiest options as they don’t cause a spike in blood glucose and have a steady release of energy; creating a fuller for longer effect on the body.
Homous and chickpeas
Chickpeas are thought to originate from the Middle East due to the temperature and climate of the region. Legumes such as chickpeas have a nutrient profile which overlaps with both vegetables and proteins and is one of the main sources of protein in a vegetarian or vegan diet. Legumes, however do not contain all the amino acids that animal sources contain which means they need to be consumed in combination with whole-grain products in order to have a diet which contains all essential amino acids.
Homous is a traditional Middle Eastern dip made from chickpeas blended with lemon juice, garlic, tahini sauce and olive oil, which has now commonly eaten all over the world. Homous is high in protein, dietary fibre, polyunsaturated fatty acids and also has a low glycaemic index. Macronutrient Composition of Homous
Chickpeas/Homous and weight control
Legumes help increase nutrients in diet. A survey has shown that participants who consumed more chickpeas have higher fibre intake. For healthy weight management, diets should be high in fibre, low energy density and contain foods with a low glycaemic index. A survey has shown that those who consume chickpeas or homous in their diet were less likely to be obese (53%) and 51% less likely to have an elevated glucose level.
Homous and Blood glucose levels
Studies have shown that homous has the ability to lower blood glucose levels. For example: One study showed that when subject ate homous with 25g of carbohydrates in the form of white bread; blood glucose levels were lower 45 minutes post-consumption compared to the subjects who solely consumed 25g of white bread.
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