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You’ve probably heard of the Mediterranean diet. Your doctor may have prescribed it to you if you have a chronic condition such as heart disease or high blood pressure. It is frequently promoted as a means of lowering the risk of heart disease, depression, and dementia.
Because the traditional diets of the Mediterranean Sea’s bordering countries differ slightly, there are various versions of the Mediterranean diet.
How Mediterranean Diet Works
The Mediterranean diet is primarily a plant-based eating plan that includes whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices in the daily diet. Other foods, such as animal proteins, are consumed in smaller portions, with fish and seafood being the preferred animal protein. Although the pyramid shape suggests the proportion of foods to eat (for example, eat more fruits and vegetables and less dairy foods), it does not specify portion sizes or amounts. It is up to the individual to determine how much food to eat at each meal, as this varies depending on physical activity and body size.
A typical Mediterranean diet consists of a variety of vegetables, fruits, beans, cereals and cereal products, such as wholegrain bread, pasta, and brown rice. It also has a moderate amount of fish, white meat, and dairy.
Benefits Mediterranean Diet
1. Good For Heart Reduces Your Risk of Heart Disease
“This is perhaps the biggest known benefit,” Moore says. “The Mediterranean diet has been linked to decreased risk of heart disease, stroke, and early death, all associated with better heart health.” That’s because the diet is high in heart-healthy omega-3s thanks to the seafood, nuts, and olive oil, as well as antioxidants from all those fruits and veggies).
2. Boosts Brain Health
All of those healthy fats are also beneficial to your brain. According to one study with 1,864 participants, those who followed the Mediterranean diet were less likely to develop Alzheimer’s disease or other types of cognitive decline in old age. In fact, there is a direct link between fish consumption and a lower risk of Alzheimer’s disease.
3. Helps Depression and Anxiety
Drew Ramsey, MD, a psychiatrist and Well + Good Wellness Council member, prescribes a diet high in vegetables and healthy fats to patients suffering from depression, anxiety, or other mental health issues for a reason: Carotenoids found in kale, spinach, and eggs have been shown to increase the good bacteria in your gut and, as a result, your mood. According to one study, older adults who followed the Mediterranean diet were less likely to suffer from depression.
4. Helps Stabilize Blood Sugar
In comparison to other popular eating plans, the Mediterranean diet places a premium on whole grains and other healthy carbs—and with good reason. “Consuming complex whole grain carbohydrates, such as buckwheat, wheatberries, and quinoa, rather than refined carbohydrates, helps maintain stable blood sugar levels and boosts overall energy,” Beckerman explains.
5. Reducing The Risk Of Cancer.
When researchers examined a total of 27 studies involving over 2 million people, they discovered that the Mediterranean diet is the eating plan most closely associated with a reduced risk of cancer, particularly colon cancer, breast cancer, and gastric cancer.
6. It Helps You Lose Weight
“Because of the high fiber content, the Mediterranean diet is beneficial for managing feelings of fullness,” Moore explains. “Foods high in fiber make you feel fuller longer, which aids in healthy weight loss and metabolism.” The trick is to substitute fibrous fruits, vegetables, legumes, and beans for simple carbohydrates.
7. It’s Related To Living A Longer Life
As if all of the above benefits weren’t enough, it’s also linked to living a longer life, owing to the previously mentioned improved heart health. There’s a reason why the Mediterranean has so many “blue zones”!
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