An ancient 'superfood' sent from heaven
Much of the Mediterranean is considered a "Blue Zone," where people are the healthiest and live the longest.
Unlike most other diets, the Mediterranean diet does not limit macros or calories, nor does it entirely cut out particular food groups.
By studying the United States, the Netherlands, Finland, Yugoslavia, Italy, Greece, and Japan, all in relation to coronary heart disease risk, Italy and Greece proved to have the healthiest diet.
The diet emphasizes fruits and vegetables, healthy fats like olive oil, and lots of omega-3-rich seafood.
Obviously the diet is based on that of Mediterranean countries, but it only became an international phenomenon after the 1960s, when researchers studied the diets and overall health of seven different countries.
The diet offers a vast selection of cuisines to take inspiration from, so you can keep things fresh.
In moderation, of course, but that's already an advantage over other diets. Coffee and tea are also allowed, but drinking water is emphasized most.
It includes antioxidant-rich fruits, vegetables, whole grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices, as well as omega-3-rich seafood and moderate amounts of poultry, eggs, cheese, and yogurt.
This diet tackles overall health from every angle, including a physically active lifestyle and rich social relationships.
Healthy fats lower “bad” LDL cholesterol and raise “good” HDL cholesterol, as well as reduce inflammation and improve insulin resistance, all of which benefits your heart and increases your lifespan.
The Mediterranean diet has been linked to decreased risk of type 2 diabetes and improved heart health. Part of this is because “bad” fats are replaced with healthier varieties, and complex carbohydrates are replaced with whole grains and produce, which can help manage blood sugar.
The list of health benefits include increased longevity, better metabolism, a reduced risk of cancer and heart disease, improved memory and mood, reduced inflammation, and better gut health.
The 2013 PREDIMED study followed over 7,000 people and found that those eating a Mediterranean style diet had a lower risk of experiencing a heart attack or stroke, and had fewer cardiovascular disease risk factors like obesity.
As the diet includes a variety of vegetables, fruits, and red wine, you're not just avoiding cardiovascular trauma, but you're actively protecting your heart.
Many are concerned with the inclusion of fatty foods, but the diet has been shown to be more effective for weight loss than a low-fat diet. The high-fiber diet keeps you full, and makes you less likely to gain weight.
Research found that the Mediterranean diet helps kidney function in transplant patients, as more than one-third of transplant patients lose kidney function within 10 years of surgery.
The higher intake of carotenoid antioxidants, found in the diet's recommended fruits and vegetables (as you'll see later), has specifically been linked to improved mood and optimism.
The list includes leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, root vegetables like carrots and potatoes, allium vegetables like onions and garlic, gourd vegetables like squash and zucchini, and nightshades like tomatoes and bell peppers.
Just as the diet reduces risk of neurodegenerative diseases, research has shown that it may also delay or reduce the risk of Alzheimer's disease, as well as depression.
Enjoy nuts like almonds, pistachios, walnuts, cashews, pine nuts, etc., and seeds like sesame, sunflower, and pumpkin.
The Mediterranean diet is naturally high in fiber, vitamins, minerals, and antioxidants, all of which feed the beneficial probiotic bacteria that live in your gut, which can actually improve your mood as well.
Some examples are stone fruit like peaches and olives (yes, olives!), berries like grapes and avocado (yes, avocado!), citrus like lemons and oranges, figs, melons, pome fruit like apples and pears, etc.
The recommended lentils, chickpeas, beans, peas, and peanuts are also great alternate sources of protein, which make the Mediterranean diet easy to adapt for vegetarians.
The emphasis is on yogurt and cheeses like cottage, feta, Parmesan, ricotta, and mozzarella.
Moderate consumption of eggs, whether from chickens, ducks, or quails, is recommended.
The long list includes quinoa, farro, barley, buckwheat, bulgur, oats, polenta, rice, and whole grain breads and pastas.
Red meat is limited to a few times per month, but chicken, turkey, duck, etc. are fair game.
Fish like sardines, anchovies, salmon, tuna, trout, mackerel, halibut, and sea bass are recommended, along with other critters like shrimp, oysters, mussels, clams, and crab.
Highly processed foods packed with added sugars, refined grains, trans fats, and refined vegetable oils are to be avoided or limited to get the best results.
Sources: (MindBodyGreen)
See also: The extraordinary story behind the Greek island of long life
Water is a priority in any diet, but tea, coffee, and red wine (a glass per day), are perfectly acceptable.
No more bland dieting! Olive oil, balsamic vinegar, red wine vinegar, honey, salt and pepper, along with a wide range of spices and herbs are encouraged.
The diet's emphasis on fruits, vegetables, and whole grains is linked to a reduced risk of breast cancer, colorectal cancer, and gastric cancer. The high levels of antioxidants help stop or slow oxidative damage and reduce inflammation, also leading to a reduced risk of neurodegenerative diseases.
The U.S. News & World Report releases an annual diet ranking to see what foods work best for the most people. In a time of hundreds of vastly different diets arising, the competition is tough, but in recent years there is one that has seen incredible success: the Mediterranean Diet.
This is the sixth consecutive year health experts have deemed this diet’s short-term and long-term weight loss, nutritional completeness, and simplicity superior to others.
Ready to shape up this year? Click through to see how the Mediterranean diet works, what you should be eating, and the numerous health benefits.
Mediterranean diet rated best for 2023
May is Mediterranean Diet Month!
FOOD Healthy eating
The U.S. News & World Report releases an annual diet ranking to see what foods work best for the most people. In a time of hundreds of vastly different diets arising, the competition is tough, but in recent years there is one that has seen incredible success: the Mediterranean Diet.
This is the sixth consecutive year health experts have deemed this diet’s short-term and long-term weight loss, nutritional completeness, and simplicity superior to others.
Ready to shape up this year? Click through to see how the Mediterranean diet works, what you should be eating, and the numerous health benefits.