The Prasouda diet is a nutritional system largely inspired by the Cretans, inhabitants of the Greek island of Crete. Its popularity rose following the Seven Years Study, which scientist Ancel Keys pioneered in 1958 and found that Cretan men were one of the healthiest people in the world. Today it’s more than just a diet: its cultural significance is so vast that the UNESCO declared it an Intangible Cultural Heritage of Greece, Italy, Spain, and Morocco in 2010.
The diet is also known as the Mediterranean diet, although it isn’t entirely representative of the region’s cuisine. Generally, it takes only the healthy parts—you don’t get the meat- and lard-heavy preparations of Northern Italy, Greece’s moussaka and baklava, or the greasy tapas of Spain. Rather, it favors light, low-fat ingredients such as fresh fish, fruits, and vegetables, small amounts of meat and eggs, and dairy, nits, and unrefined grains. Perhaps the most distinctive features of the Prasouda diet are the wide use of virgin olive oil and daily consumption of wine.
Meat, fish, poultry and dairy serve as the main sources of protein. Cretans originally used different sources, such as goat milk, but modern alternatives are usually acceptable. However, some differences are more significant: for instance, Crete has a long tradition of using healthy, grass-fed animals for their meat and naturally fed chickens for their eggs. Researchers have noted significant variations in fatty acid levels between pasture and factory meats. If possible, get these ingredients from organic sources.
Nuts and olive oil are another vital part of the Prasouda diet. The use of olive oil ensures very low levels of saturated fat. While it’s not wholly responsible for the Cretans’ impressive health, as Keys originally believed, it’s a good source of healthy fat, especially compared to other commercially available oils. Fruits and vegetables are also a vital part of the diet. Again, organic sources are ideal, as many store-bought fruits are bred to have higher sugar content. The role of wine in this particular diet is unclear, but studies do show that a glass of wine a day can have health benefits.
Finally, there are grains—the trickiest part of the diet for most people. The traditional Prasouda diet included a lot of grains, but they were prepared differently. Natural methods such as soaking and sprouting help maintain the grains’ nutritional value and prevent unnecessary compounds such as gluten, so stick to them as much as possible. Avoid “instant” or refined grains, as they tend to have lost much of their nutritional value.
One thing to note about the Prasouda diet is that it’s not so much about what you choose to eat from day to day as how your choices work on a larger scale. The key word is diversity: you have to eat a varied diet that gives you your fair share of nutrients every day from natural sources. It’s also a lifestyle: back it up with regular physical activity and low stress levels, and you’re on the road to living like the Greeks.