The Mediterranean Diet, with its emphasis on fruits, vegetables, nuts, seeds, red wine and olive oil, just got another star for being a healthy life choice. A new study finds that despite having increased amounts of healthy fats, it doesn't cause weight gain.

For years, low fat diets have been in favor. Now we continue to hear more about increasing our "good" fats — like olive oil, salmon and flax — and choosing saturated and trans fats less.

"Our study shows that a Mediterranean diet rich in vegetable fats such as olive oil and nuts had little effect on body weight or waist circumference compared to people on a low-fat diet," said lead study author Ramon Estruch of the University of Barcelona in Spain in a journal news release. "The Mediterranean diet has well-known health benefits and includes healthy fats, such as vegetable oils, fish and nuts."

However, he also pointed out that not all fats are created equal. "Our findings certainly do not imply that unrestricted diets with high levels of unhealthy fats such as butter, processed meat, sweetened beverages, desserts or fast-foods are beneficial," Estruch added.

The study included more than 7,400 women and men in Spain, aged 55 to 80. Study participants ate one of three eating plans: an unrestricted-calorie Mediterranean diet rich in olive oil; an unrestricted-calorie Mediterranean diet rich in nuts; or a low-fat diet meant to avoid all dietary fat.

All the participants had type 2 diabetes or high heart risk. More than 90 percent were overweight or obese, the study authors noted.

After five years, total fat intake fell from 40 percent to 37 percent in the low-fat diet group, and rose in both Mediterranean diet groups, from about 40 percent to 42 percent. The percentage of proteins and carbohydrates decreased in both Mediterranean diet groups, the findings showed.

People in all three groups lost some weight: an average of almost 2 pounds per person in the olive oil group, 1.3 pounds in the low-fat diet group, and 0.9 pounds in the nut group, the researchers said.

The report was published June 6 in The Lancet Diabetes & Endocrinology.

"The fat content of foods and diets is simply not a useful metric to judge long-term harms or benefits," Dariush Mozaffarian, professor in the School of Nutrition Science & Policy at Tufts University in Boston, wrote in an accompanying commentary.

The bottom line? Choose your fats wisely. Try to choose more monounsaturated oils, such as olive and canola, and more omega-3 fatty acids, such as salmon, chia and flax. Eat more fruits, nuts, vegetables, beans, fish, yogurt, whole grains and lean meats. Eat fewer highly processed foods.

Q and A

Q: What's the difference between sherbet and sorbet?

A: Both sherbet and sorbet are frozen desserts made with fruit puree or juice, sugar, and flavorings. Sherbet also contains a small amount of milk, and possibly egg white or gelatin so sorbet is preferable for people who are lactose intolerant, allergic to dairy, vegetarian, or vegan. Sherbet and sorbet differ in calories based on the brand. One cup of either one may contain about 160 to 200 calories, which includes some natural sugar from fruit, but also lots of high fructose corn syrup or other added sugar (from 10 to 12 teaspoons of sugar). Both are low in fat, typically containing only about two or three grams per cup, far below ice cream. Because it does contain some milk, sherbet has 80 milligrams of calcium per cup, which is about what's in a quarter cup of milk.

Sorbet and sherbet are both lower in calories than the rich, high-fat "gourmet" ice creams. However, their high sugar content means they may have about the same amount of calories as light ice cream or frozen yogurt, or some store-brand ice creams.

Since there is wide variation between brands, check labels as you make your choice. Don't forget the impact of portion size - a low-fat or low-calorie choice still adds up if you eat a big bowl. No matter which you choose, enjoy a half-cup serving in a bowl filled with delicious fruit for fewer calories and more nutrients and fiber. — American Institute for Cancer Research.

RECIPE

Here's a great summer side dish for your picnic or quick lunch. It's from Cooking Light magazine.

Pesto pasta Salad

8 ounces uncooked whole-grain farfalle

2 cups fresh basil leaves

2 tablespoons extra-virgin olive oil

2 teaspoons grated lemon rind

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground balck pepper

1 garlic clove, peeled

1 cup grape tomatoes, halved

1 cup yellow cherry tomatoes, halved

3 ounces fresh mozzarella cheese, cut into 1/2-inch cubes, divided

1 ounce Romano cheese, grated

Cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a large bowl. Combine basil and next 5 ingredients (through garlic) in the bowl of a food processor; process until smooth. Add basil mixture, tomatoes, and 1.5 ounces mozzarella to pasta; toss to combine. Top with remaining 1.5 ounces mozzarella and Romano cheese. Serves 4 (serving size: about 2 cups).

Per serving: 364 calories, 15 g protein, 47 g carbohydrate, 14.7 g fat, 25 mg cholesterol, 8 g fiber, 347 mg sodium.

Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Ill, and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Marco Verch