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Where it comes from -

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.

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Where it comes from -

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.

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Focusing on whole foods -

The diet emphasizes fruits and vegetables, healthy fats like olive oil, and lots of omega-3-rich seafood.

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It's proven to be effective for much longer than three years -

Much of the Mediterranean is considered a "Blue Zone," where people are the healthiest and live the longest.

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Why it's so easy to follow -

Unlike most other diets, the Mediterranean diet does not limit macros or calories, nor does it entirely cut out particular food groups.

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It's not restrictive - It promotes a balanced diet that prioritizes healthy ingredients and merely advises you to limit red meat and sweets. You won't feel deprived, so it's easier to maintain in the long run.

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Red wine is encouraged -

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.

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It's great for people who love cooking -

The diet offers a vast selection of cuisines to take inspiration from, so you can keep things fresh.

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It's not just what you eat -

This diet tackles overall health from every angle, including a physically active lifestyle and rich social relationships.

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Why it's the best for healthy eating overall -

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.

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What a typical, balanced Mediterranean diet looks like -

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.

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Supporting balanced blood sugar -

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.

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Promoting heart 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.

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Live a longer life -

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.

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High fiber and antioxidants -

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.

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Promoting healthy weight and metabolism -

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.

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Assisting kidney function -

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.

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Reducing risk of cancer -

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.

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Improving memory and mood -

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.

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Making you more optimistic -

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.

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Improving gut health -

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.

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Recommended vegetables -

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.

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Fruits -

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.

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Nuts and seeds -

Enjoy nuts like almonds, pistachios, walnuts, cashews, pine nuts, etc., and seeds like sesame, sunflower, and pumpkin. 

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Legumes -

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.

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Grains -

The long list includes quinoa, farro, barley, buckwheat, bulgur, oats, polenta, rice, and whole grain breads and pastas.

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Dairy -

The emphasis is on yogurt and cheeses like cottage, feta, Parmesan, ricotta, and mozzarella.

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Eggs -

Moderate consumption of eggs, whether from chickens, ducks, or quails, is recommended.

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Seafood -

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.

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Meats -

Red meat is limited to a few times per month, but chicken, turkey, duck, etc. are fair game.

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Flavorings and condiments -

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.

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Drinks -

Water is a priority in any diet, but tea, coffee, and red wine (a glass per day), are perfectly acceptable.

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Foods to limit -

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

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