Mediterranean diet. The new food pyramid based on biological rhythms is born

Full article: https://www.quotidianosanita.it/scienza-e-farmaci/dieta-mediterranea-nasce-la-nuova-piramide-alimentare-basata-sui-ritmi-biologici/

The Italian Society of Endocrinology and the Italian Association of Dietetics and Clinical Nutrition redesign the pyramid of the traditional Mediterranean diet. The new approach published in Current Nutrition Reports (https://link.springer.com/article/10.1007/s13668-026-00731-x)

The Mediterranean diet, a model of longevity envied throughout the world, is updated and becomes 3D, adding for the first time to the quantity and quality of nutrients, even their temporal location in harmony with biological, hormonal and metabolic rhythms, over the course of 24 hours.

The “temporal” pyramid “The Mediterranean diet is no longer just a question about what you eat, but above all about when you do it – declares Diego Ferone, President of SIE, Professor of Endocrinology at the University of Genoa and Director of the Endocrinology Clinic Unit, IRCCS Policlinico San Martino Hospital -. In fact, the most recent scientific evidence demonstrates that metabolism is profoundly regulated by hormones and follows a circadian organization. Key hormones such as insulin, cortisol, melatonin, leptin and ghrelin fluctuate over the course of 24 hours, modulating the metabolic response to nutrients, appetite, energy expenditure and sleep quality. Eating the same foods at different times of the day can therefore produce different metabolic effectswith relevant implications for the risk of overweight and obesity and endocrine dysfunctions associated with weight gain, not only type 2 diabetes mellitus but also alterations in the functionality of the endocrine glands”.

The structure of the Mediterranean “chronodiet” The new model introduces the temporal dimension, inserting the symbols of the Sun and the Moon next to the pyramid drawing, to indicate the best times to consume certain foods. “The symbol of the Sun suggests daily consumption within the first part of the morning, to exploit maximum insulin sensitivity, of complex carbohydrates (cereals, pasta and bread preferably wholemeal), legumes, fruit, vegetables and greens. The symbol of the Mooninstead orients towards evening meals, when the risk of glycemic peaks and fat accumulation increases, the consumption of lean proteins, vegetables and “sleep-friendly” foods such as nuts, seeds and dairy products, rich in tryptophan and melatonin which promote rest and nocturnal muscle regeneration”, explains Luigi Barrea, first signatory of the update document and SIE advisor, Professor of Clinical Nutrition and Applied Dietetics at the Pegaso University of Naples: “In fact – adds Barrea – consuming 40g of protein before bed can increase muscle protein synthesis by 33%, counteracting the loss of muscle mass. And shifting 5% of your energy from fat to carbohydrates during breakfast helps dramatically reduce your risk of metabolic syndrome”.