Eating habits at the Balkans through the ages

Assoc. prof. Teodora Handjieva-Darlenska, MD, PhD

Medical University of Sofia

This is only evolution...

H. erectus H. sapiens H. McBurgerH. australopithecus

WHO guidelines on healthy eating habits

• Think globally, act locally

Outline

Food quality

Food quantity Ways of cooking

Balkan diet

Some typical examples of theBalkan healthy nutrition

• Yoghurt & Cheese

• Bee Products

• Multigrain Products

• Typical Fruits & Veg

The yoghourt

• In the end of the 19th century Mechnikov mentioned that the basis of the long-life of the Balkan highlanders is the consumption of yoghourt

• Stamen Grigorov, MD, discovered the “Bulgarian bacterium” Lactobacillus bulgaricus (1905)

• Prof. Asen Zlatarov in 1933 said: “ The yoghourt is an elixir of long-life”

Bulgarian school

• In 1905 Radush Titkov, MD, defend a thesis in Toulouse concerning the healthy features of the yoghourt

• Tasho Tashov et al. developed diets based on yoghurt for gastro-intestinal and metabolic diseases

Bulgarian school

• R. Naumova and M. Keriakovska (1980-1985) demonstrated the beneficial effects of the regular consumption of yoghourt in the treatment of dyslipidemia

• Sv. Handjiev et al. demonstrated the favorable effects of low-fat yoghurt for management of obesity (2010-2017)

Cheese

The legend: Shopska salad

Lutenitza: anti-oxidant bomb

VS.

Multigrain Products

• High fiber content

• Low glycemic index

• Prevention of metabolic syndrome

S. Handjiev, T. Handjieva-Darlenska, 4th National Nutrition Conference, 2008

Vegetables

• Flavanoids & Carotenoids

• Nettle

• Peppers

• Tomatoes

• Onion (white, green, red)

• Garlic

Nettle and dock

Unique for the Balkans Rich source of antioxidants

Legumes

• Low glycemic index

• Rich of proteins

• Typical for the Balkan healthy diet

• Their cooking over low heat helps to keep all their nutrients

Onions and garlic

• Participation of onions in almost all salads and dishes provides the body with a sufficient amount of flavonols typical representatives -quercetin and kempferol, and apigenin

Bee products

• They are milestone for the healthy Balkan nutrition

• Our studies stress on the important role of the apidietetics (nutritional regimen, enriched with propolis, honey, royal jelly, bee powder, laclarville, ect) in the prevention and treatment of the atherogenic risk factors

V. Vasileva and E. Petkov, 2000;

Sv. Handjiev et al, 1995- 2001

Bee Products

• Prophylaxis & treatment of atherogenic risk factors (V. Vasilev & E. Petkov, 2000; S. Handjiev et al., 1995-2001)

• Diet Regimens with:

– Propolis

– Polyfloral honey

– Bee pollen

– Royal jelly

Balkan soft drink

• Fermented beverage made from maize or wheat

• Low alcohol content (around 1%), and a slightly acidic sweet flavor

• Usually without sugar, high carbohydrate content

Red wine

• Red wine with violet colored fruits (grapes and blueberries) is a source of powerful antioxidants –anthocyanins and katechins

Food quantity

• Early humans at the Balkans moved fromvegetarian existence to an omnivorouslifestyle

• Hunting of animals and gathering of fruits androots

• Diet rich in animal protein, plenty of fruits andvegetables

• Low portion size

Food quantity

Ways of cooking

Bulgarian school

“The healthy nutrition is based on variety and balance”

Prof. T. Tashev, 1979

The story begins in 2002…..

Prof. Chudomir Nachev Prof. Svetoslav Handjiev

Balkan Diet: Historical Examples

• Boyana Church Paintings

• Each apostle had a garlic clove and an onion in front of him – Last supper

• 300s AD even before Bulgaria had been created

• Treatment of Emperor Konstantin the Great by Cosmas & Damian

The Balkan diet

• Healthy and balanced diet

• Regional and seasonal

• Plant-based diet

• Prevention and treatment of diseases

Balkan diet: gap for research

• Lacking controlled studies

• Local food variety

• Chrono-biological eating habits

• Junk/ fast food at the Balkans