Medical professionals and researchers have touted the health benefits of the Mediterranean diet for decades. Whether you want to lose weight or modify your eating habits for disease prevention, following this food plan makes a difference.
If your doctor has recommended the Mediterranean diet or you’re on the fence about starting it, numerous studies prove it works. Read on to learn about the Mediterranean approach to food and how it can boost your overall health and reduce your susceptibility to disease.
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What is the Mediterranean diet?
The Mediterranean diet pertains more to food groups than calculating strict quantities. It’s not a typical “diet” because it’s not about calorie restriction or eliminating food groups. Instead, it focuses on the foods typically and traditionally consumed in the Mediterranean region of Europe.
The Mediterranean diet mainly comprises plant-based foods and healthy fats. If you’re adhering to it, expect to fill your plate with the following foods:
- Fresh fruits and vegetables
- Beans and lentils
- Nuts and seeds
- Extra virgin olive oil and olives
- Omega-3-enriched fish like salmon
- Adequate amounts of dairy products like yogurt and cheese
Many also replace red meat with leaner poultry and eliminate sugar and unhealthy fats as much as possible. Although you can generally drink wine on the Mediterranean diet, you don’t need to start if you aren’t already.
8 proven ways the Mediterranean diet benefits your health
The science-backed benefits of the Mediterranean diet are impressive, from cognitive advantages to significantly reducing one’s cancer risk. Here are eight ways following this diet could improve and protect your health.
1. Reduced risk of heart disease
It’s possible you first heard about the Mediterranean diet from your cardiologist. Nearly 610,000 Americans die from heart disease annually, making it the leading cause of death in the United States.
According to one recent study, women following the Mediterranean diet have a 39% reduced risk of cardiovascular disease and a 21% risk of total mortality. Those who followed the diet closely also demonstrated a much lower incidence of stroke.
Of course, heart disease doesn’t discriminate based on race or gender. Likewise, the Mediterranean diet can promote a healthier heart for anyone.
2. Improved brain function
Older adults may protect their cognition by following the Mediterranean diet. Consuming fruits and vegetables, whole grains, and fish ensures the body receives ample nutrients for a healthy brain.
In a 2021 study, the Mediterranean diet reduced mild cognitive impairment by 17% and Alzheimer’s by 36%.
Another study examined the benefits of following a “green” Mediterranean food plan, with additional walnuts, green tea, and Mankai – an aquatic plant. The extra plant-based foods were especially effective in reducing brain atrophy – even more than the original diet plan.
3. Lower risk of type 2 diabetes
The U.S. Centers for Disease Control and Prevention (CDC) says 34.2 million Americans had diabetes in 2018, and 89% of this group was overweight or obese. Because the Mediterranean diet is primarily plant-based, individuals with diabetes can better control insulin levels.
According to scientific research, 13.7% of those with metabolic disorders could reverse their disease by adding nuts to the Mediterranean diet. Even more impressive, the diet reduced 52% of people’s risk of developing type 2 diabetes from pre-diabetes.
4. Decreased inflammation
People have long used food to treat chronic conditions and pain. For those with joint and muscle aches or bodily inflammation, consuming more fatty fish rich in omega-3s can help.
Omega-3s reduce cytokine and eicosanoid in the body – two inflammatory markers. An anti-inflammatory diet ensures you receive essential vitamins and minerals, limits sodium intake, and increases lycopene. Lycopene helps decrease oxidative stress.
Additionally, olive oil can boost platelet function, promoting anti-inflammatory reactions and wound healing.
5. Weight management
People often start the Mediterranean eating style to lose or maintain weight loss. During one study, maintainers increased protein intake for weight management. The diet had a two-fold increased chance of keeping the pounds off.
In another study, the green Mediterranean diet reduced visceral fat by 14.1% compared to the traditional Mediterranean diet by 6%. Visceral fat is associated with waist circumference. As it becomes more prevalent around the body’s organs, the risk of developing heart disease, dementia, and diabetes increases.
6. Better gut health
Your gut microbiome aid digestion and promotes nutrient absorption for optimal health. When gut bacteria is unbalanced, you diminish your immunity. A healthy gut also helps the body eliminate toxins and waste. Irregular bowel movements, constipation, gas, fatigue, mental fog, and joint pain may be symptoms of an unhealthy gut.
A diet with plenty of fruits and vegetables helps diversify gut microbiota. Likewise, a moderate intake of fermented and dairy goods – like cheese and yogurt – provides prebiotics and probiotics.
Mediterranean-style eating also increases dietary fiber significantly, efficiently maintaining gut microbiota and preventing intestinal and allergenic disease development.
7. Lower cancer risk
Globally, 9.6 million deaths were cancer-related in 2018. Lung and breast cancers were most prevalent at 12.3%, while prostate and stomach cancers were reported at 7.5% and 6.1%, respectively.
A poor diet and a sedentary lifestyle are the two highest risk factors for developing cancer. Cancer rates are much lower in Mediterranean countries than in the U.S. According to one analysis, the Mediterranean diet reduced various cancers by these percentages:
- Breast cancer: 40% for post-menopausal women
- Colorectal cancer: 30%–45% reduction in men
- Prostate cancer: 78% when adhering to the diet closely
- Gastric cancer: 51%
- Bladder cancer: 28%–34%, depending on moderate or high adherence
- Cervical cancer: 60%
Although eating healthy foods is crucial for cancer prevention, there are other things you can do to lower your risk. Exercising several times weekly and quitting smoking and drinking are also important.
8. Longer life expectancy
The traditional Western diet exacerbates severe conditions with a high mortality rate. You may be able to increase your life expectancy by switching to a healthier eating pattern.
Dietary changes can increase life expectancy by 13 years in 20-year-old males. Older male adults around age 80 could also gain about 3.4 years. Females at 20 and 80 years old have an increased life expectancy of 10.7 years and 3.4 years, respectively.
Mastering the Mediterranean diet
Changing your eating habits has its challenges. However, you can lose weight, improve weight management and prevent serious conditions when disciplined.
Of course, some people successfully modify their diets in one sweep, while others make gradual changes. You can master the Mediterranean diet by following these helpful tips:
- Create meals around vegetables, beans, and legumes.
- Refer to a Mediterranean diet-friendly food list for easier grocery shopping.
- Opt for olive oil instead of butter.
- Snack on nuts and seeds during the day.
- Plan your meals.
- Replace red meat with fish.
- Make your own salad dressings to avoid extra sugar and salt.
- If you drink wine, limit your intake to one cup of red wine daily.
- Eat a bowl of fresh fruit for dessert.
Whether you follow the Mediterranean diet or any other type of healthy eating regime, adopting a mindful eating practice is a good idea. Mindful eating lets you learn your body’s hunger and fullness cues and gain a deeper appreciation for your food. It’s an excellent way to slow down during meals and avoid overeating.
Try the Mediterranean diet for better health
The science doesn’t lie – the Mediterranean diet has several proven health benefits you cannot overlook. To lose weight or improve your overall well-being and longevity, consider trying the Mediterranean eating style.
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