Most probably you have heard before of the Mediterranean Diet (MedDiet). This popular diet has attracted international interest and has been promoted as one of the healthiest and most sustainable dietary patterns in the world. The MedDiet is widely studied and it has been shown through extensive research to be associated with a lower risk of obesity, chronic diseases, depression and dementia.
The MedDiet: What it’s all about?
Remember what our great grandparents from the Mediterranean region used to eat? The traditional MedDiet reflects the culture and food heritage of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt and my beloved country Lebanon.
It is considered as a mainly but not dogmatically exclusive plant-based dietary pattern since it is characterized by high consumption of fruits, vegetables, cereals, legumes, tree nuts, seeds and olives and by moderate to low consumption of dairy products and meat.
Foods to enjoy and eat every day: Fresh vegetables and fruits, whole grains, beans, healthy fats such as nuts, seeds and olive oil, herbs and spices.
- Weekly intake of fish, poultry, beans and eggs
- Moderate portions of dairy products
- Limited intake of red meats and sweets.
- Red Wine Moderately
- Keep yourself well hydrated
The MedDiet is not just about food, is a way of living and a lifestyle that promote your overall well-being where also daily physical activity, enjoy cooking, sharing meals with your family and friends, embrace biodiversity and seasonality, local and eco-friendly products are important and vital elements of the food pyramid guide of the Mediterranean Diet Foundation.
Why the MedDiet ?
The Mediterranean Diet
A Healthy sustainable diet and backed up by scientific research
Scientific evidence shows that the adherence to the MedDiet is associated with many health benefits. In addition, it is recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization.
Here are 6 reasons to follow the MedDiet:
1. Help Reduce and Maintain your Weight
In a successful weight loss trial, the MedDiet was found to be more effective than a low fat diet for weight loss on the short and long term. Also in another study on reproductive aged women, it was found that those who majorly followed a MedDiet had lower Body Mass Index (BMI) and smaller Waist Circumference (WC) than those who least followed the MedDiet. This may be due to the higher intake of olive oil and healthy fats. The MedDiet is rich in antioxidants, anti-inflammatory agents and fiber that keeps you full and this diet can be sustained on the long term since it’s not restrictive at all.
2. Lower Your Risk of Heart Disease and Stroke
The Mediterranean diet is recommended by the American Heart Association (AHA) since research has shown that the it is associated with a lower risk of cardiovascular diseases. The MedDiet supplemented with extra virgin olive oil or nuts and without any fat and calorie restrictions was found in the PREDIMED study to decrease the combined risk of stroke, heart attack, and death from heart disease by roughly 30%.
3. Prevent Type 2 Diabetes
Several studies suggest that the adherence to the MedDiet appeared to reduce the risk of developing type 2 diabetes even to a rate of 52%. The MedDiet enhances your body’s ability to absorb blood sugar and reduce glycated hemoglobin (HbA1c).
4. Fight Depression
Fruits, nuts, legumes and a high ratio of monounsaturated to saturated fats are elements of the diet that were found to be linked to a lower risk of depression in a study on a total of 10 094 initially healthy Spanish, where after a follow-up for approximately 4.5 years on average they found that those who reported adherence to the MedDiet at the beginning of the study were about half as likely to develop depression than those who reported non-adherence to the diet.
5. Healthy Aging
In a large study on 10,670 women aged between 57 and 61 where they examined the effect of dietary patterns on aging, they found that that those who followed a Mediterranean-type eating pattern were 46% more likely to age healthfully, living to 70 years or more, having no chronic diseases or major declines in mental health, cognition, and physical function. This was mainly linked to the increased intake of plant foods, whole grains, and fish; moderate alcohol intake; and low intake of red and processed meats.
6. Reduce the Risk of Cancer
The MedDiet may have a protective factor against cancer onset since it is rich in foods that are high in antioxidant and anti-inflammatory properties, like olive oil, fresh fruit and vegetables and that are able to prevent and counteract DNA damages and slow down the development of various forms of cancer, affecting negatively cell proliferation.
Bottom Line
The MedDiet is a healthy way of living, not only it emphasizes eating fresh, local, nutrient-dense and delicious food but also cooking, eating with others, physical activity and sustainability. This year in 2022, it was named in the annual U.S. News & World Report for the fifth year in a row as the best overall diet and it came in at the top spot on five other lists including best diets for healthy eating, easiest diets to follow, best plant-based diets, best diets for diabetes and best diabetes diets.
Now, are you ready to switch to the MedDiet?