By now you’ve likely heard all about the Mediterranean diet and all the benefits it offers but is it really all that it’s chalked up to be? The short answer: yes. Various studies have been conducted on the Mediterranean diet and it certainly doesn’t fall short in the benefits department. Not only can it reduce a vast array of health conditions and diseases, such as obesity, type 2 diabetes, stroke and heart disease, but people who eat according to the Mediterranean diet are also 45% less likely to die over a four-year span than those who eat a diet low in fat. So, it’s no surprise that many health experts believe that it is the healthiest way to eat. In this article, we take a bite and break down everything there is to know about the Mediterranean diet and how you can start benefiting from the plethora of health advantages that come with it.
Contents
What is the Mediterranean diet?
The first step to benefiting from the Mediterranean diet is to know what it is. The Mediterranean diet is a way of eating that is highly based on the cuisine of countries that line the Mediterranean Sea. It consists largely of plant-based foods but there is no single definition. This is because the 16 different countries that it is inspired by all differences in agricultural production, culture, religion, economy and geography. Even the regions within countries vary from one to the other. Thus, The Mediterranean Diet isn’t one standard meal plan.
However, some common factors found within all of the varieties are:
- High intake of fruits, vegetables, beans, nuts, seeds, potatoes, bread and other grains
- Primary fat source comes from olive oil
- Low to moderate intake of dairy products, fish, seafood, poultry and eggs
- Foods are minimally processed
- Sweets, red meats and white flour products are generally avoided
It’s worth noting that although fish and poultry are enjoyed in moderation within a Mediterranean-style diet, it is still far more common than red meat. Fruit is also a common dessert choice and the food options are minimally processed, so there is also a significant reduction in preservations, chemicals, and toxins when compared to other diets, such as the Western diet.
Putting all of that together, a Mediterranean-inspired diet typically consists of large amounts of fresh fruits and vegetables, beans, nuts, seeds, potatoes, bread and other grains, minimally processed foods, olive oil, fish, seafood, and poultry.
The Proven Benefits of the Mediterranean Diet
The Mediterranean diet is one of the most studied and well-known eating styles across the globe, particularly due to its wide range of benefits for health. It’s highly recognized as being the healthiest way to eat and has been linked to reducing one’s risk of chronic health conditions. It has been shown to do everything from preventing heart attacks and strokes to promoting weight loss and even preventing premature death.
The most notable and proven advantages of eating a Mediterranean diet are:
Boost Heart Health
Heart health is one of the most talked about benefits of eating a Mediterranean-style diet due to the extensive amount of research that has confirmed its ability to promote heart health. Studies have also found that it can even reduce one’s risk of heart disease and stroke as it can effectively slow down the progression of plaque buildup in the arteries. Another way it helps increase heart health is by lowering both diastolic and systolic blood pressure levels. So, not only can it help heal the heart but it can also prevent the worsening of potential health problems.
Helps Maintain Healthy Blood Sugar Levels
Since the Mediterranean diet largely consists of highly nutritious foods, such as fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats, it has the potential to help stabilize and maintain healthy blood sugar levels. Numerous studies have also found that it can reduce fasting blood sugar levels and increase levels of hemoglobin A1C which is used to measure long-term blood sugar control.
Additionally, it can decrease insulin resistance, which is a condition directly linked to a variety of health conditions such as type 2 diabetes, obesity, cardiovascular disease, nonalcoholic fatty liver disease, and metabolic syndrome.
Put all of this together and eating a diet inspired by the Mediterranean Sea may even protect against type 2 diabetes.
Protect Against Cognitive Decline
Although mild changes to your cognitive health decline naturally as you get older, significant cognitive decline and associated conditions, such as dementia, are not considered a normal part of aging. Fortunately, studies have found that the Mediterranean diet can help protect and maintain brain health. It’s been linked to having the ability to improve memory, attention and cognitive function and even reduce several risk factors associated with Alzheimer’s disease
Prevent A Variety of Physical and Mental Conditions and Diseases
From cardiovascular disease and strokes to type 2 diabetes, eating a Mediterranean-inspired diet has been shown to prevent a variety of conditions and disease, including cancer. However, it isn’t just your physical health that gets the boost. Research has also shown that the Mediterranean diet can help reduce depression symptoms and enhance overall mental health and wellbeing, long-term.
Promotes Weight Loss
With diet accounting for 80% of your weight, it makes sense that eating a diet inspired by the cuisines of Mediterranean countries can also help with weight loss. This is largely due to the fact that much of the food you eat are clean, healthy ingredients that are also low in calories, creating a calorie-deficient. As a result, sustainable, healthy, natural weight loss follows. In fact, studies found that you are twice as likely to maintain your weight loss when following a Mediterranean diet.
How to Start Following a Mediterranean-Style Diet
Knowing the types of foods, ingredients and beverages to have and eliminate is all you need to know to start eating a Mediterranean-style diet. However, there is also emphasis on how much of each food group you should eat, the best varieties to have, such as fresh vs. frozen and of course, regular exercise and reduced stress.
As a general rule of thumb, your diet will largely consist of vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil. These can be a mix of fresh, frozen, dried, and canned varieties, but it’s important to check the package labels for any added sugar and sodium and avoid them accordingly.
It’s recommended to eat seafood and fish at least twice a week, and to have poultry, eggs, cheese and yogurt in moderation. As for red meat, processed meat, refined grains and oils, highly processed foods, added sugars or sugary drinks, they should be eaten rarely. If you can eliminate them completely, all the better.
You’ll also want to implement some self care and stress management, as well as daily exercise to take full advantage of the Mediterranean lifestyle.
Food List for a Mediterranean-Inspired Diet
Here’s a quick breakdown of some healthy Mediterranean foods to include in your diet from each of the recommended food groups:
- Vegetables: broccoli, kale, spinach, tomatoes, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
- Fruits: bananas, apples, oranges, grapes, pears, dates, strawberries, figs, melons, peaches
- Nuts, seeds, and nut butters: almonds, hazelnuts, macadamia nuts, cashews, sunflower seeds, pumpkin seeds, almond butter, natural peanut butter
- Legumes: beans, chickpeas, lentils, peas, lentils, pulses, peanuts,
- Whole grains: brown rice, barley oats, rye, corn, buckwheat, whole wheat bread and pasta
- Fish and seafood: crab, mackerel, mussels, clams, salmon, sardines, trout, tuna, shrimp
- Poultry: chicken, duck, turkey
- Eggs: chicken, quail, and duck eggs
- Dairy: cheese, yogurt, milk
- Herbs and spices: basil, cinnamon, garlic, basil, mint, rosemary, sage, nutmeg, pepper
- Healthy fats: extra virgin olive oil, olives, avocado and avocado oil
Foods to Avoid
Now that you have a good idea of the foods you want to eat, it’s important to also know the types of foods you want to limit or avoid if possible.
- Added sugar: soda, candies, ice cream, table sugar, syrup, and baked goods and other common, less-sugary foods
- Refined grains: white bread, pasta, tortillas, chips, crackers
- Trans fats: margarine, fried foods, and other processed foods
- Refined oils: canola oil, soybean oil, cottonseed oil, grapeseed oil
- Processed meat: processed sausages, hot dogs, deli meats, beef jerky
- Highly processed foods: fast food, microwaveable dinners, microwave popcorn, granola bars
When it comes to your beverages, water is always the best option. Although, moderate amounts of red wine – around one glass a day – is also tolerated. You can also enjoy a cup of coffee or tea, but you’ll want to be mindful of any added sugar or dairy products.
Otherwise, beverages such as sodas, juices and sweat teas are extremely high in sugar and should be limited or avoided altogether.
With an abundance of studies confirming the health advantages of eating a diet inspired by the cuisine that lines the Mediterranean Sea, there’s really no reason not to indulge and take a bite.
