The Mediterranean diet (often referred to as the “MedDiet”) is one of the most widely recommended dietary patterns by nutritionists and medical professionals today.
Originating in countries surrounding the Mediterranean Sea, this diet focuses on whole, nutritious foods such as fruits, vegetables, lean proteins, and healthy fats. The Mediterranean diet is not only a delicious and satisfying way to nourish yourself, it also offers a wealth of health benefits that go beyond just keeping you full. Find out why you should incorporate more Mediterranean-style foods into your diet.
What is the Mediterranean diet?
The Mediterranean diet is not a restrictive plan, but rather a way of eating that reflects the traditional (unprocessed) eating patterns of countries such as Greece, Spain, and Italy. Focus on plant-based foods such as fruits, vegetables, whole grains, and legumes. Healthy fats, especially those from olive oil, should be central to your diet, along with moderate amounts of fish, poultry, and dairy products. Eat less red meat and sweets, and use plenty of herbs and spices to flavor without using too much salt or sugar.
Mediterranean Diet: Foods you should eat and foods you should limit
MedDiet consists of:
Fruits and vegetables: Prioritize a diet that focuses on a variety of fresh, colorful fruits and vegetables. (Eat 2-3 servings of fruit and 4-5 servings of vegetables.) Whole grains: Whole grains provide a good source of fiber and long-lasting energy. Choose grains that are high in fiber, such as whole-wheat bread, brown rice, quinoa, and oats. (Consume 2 to 3 servings per day.) Healthy fats: olive oil, nuts, seeds, and fatty fish. (Amounts vary depending on the type of fat you eat.) Legumes, nuts, and seeds: Beans, lentils, almonds, flaxseed, and other similar foods are good sources of fiber, protein, and healthy fats. It’s a source of supply. Lean protein: Look to fish, chicken, beans, and eggs. Red meat should be limited (up to once a week). Dairy products: Choose low-fat options like yogurt and cheese (consume in moderation). Herbs and Spices: Limit the use of salt and sugar to naturally flavor your meals.
Health benefits of adding Mediterranean diet foods to your diet
Supports a healthy immune system
The body is constantly battling a variety of triggers, whether external factors such as bacteria and viruses, or internal factors such as dietary inflammation. The Western diet in particular is high in processed foods, sugar, and excess salt, all of which are major contributors to inflammation. This chronic inflammation stresses the immune system and makes it difficult for the body to fight infections and other illnesses. In contrast, the Mediterranean diet is rich in vitamins, minerals, polyphenols, and fiber that actively work to fight harmful pathogens and reduce inflammation. The gut, which plays a key role in the immune system, also benefits from this nutrient-rich diet, promoting a balanced microbiome that is essential for overall health.
Reduces risk of type 2 diabetes
One of the key features of the Mediterranean diet is its emphasis on high-fiber foods that are slowly digested and prevent blood sugar levels from spiking. This is very important for people who are at risk for or currently have type 2 diabetes (T2D). The slow, steady release of glucose into the bloodstream helps manage blood sugar levels and reduces the need for excess insulin. Researchers analyzed a variety of studies involving more than 122,000 participants and found that eating a Mediterranean diet reduced the risk of developing type 2 diabetes by 19 percent. Type 2 diabetes and the Mediterranean diet are both closely linked to lifestyle and dietary habits, so switching can effectively prevent or manage symptoms.
Try this Mediterranean-style pasta made with fiber-rich artichokes.
Improve cognitive function and slow decline
Oxidative stress and inflammation are known to contribute to cognitive decline and diseases such as Alzheimer’s disease. The Mediterranean diet counters this by being rich in antioxidants and healthy fats, which protect brain cells from damage. Nutrients such as vitamin E, choline, carotenoids, and omega-3 fatty acids found in foods such as fatty fish and leafy vegetables have been shown to improve cognitive function and slow the rate of mental decline. According to the study, this could reduce the risk of some neurological diseases and other types of dementia by 23%. Given that Alzheimer’s disease accounts for 60-80% of dementia cases, implementing a MedDiet may be essential to maintaining brain health as you age.
Try our healthy tuna lettuce wraps.
improve cardiovascular health
Heart health is another perk that comes along with a Mediterranean diet. Consuming unsaturated fats such as olive oil, nuts, and fatty fish can significantly lower cholesterol levels, especially the “bad” LDL cholesterol. Fiber-rich foods play an important role in this diet, lowering blood pressure and promoting overall heart health. Women often have non-traditional cardiovascular disease risk factors and should be aware of any of the following:
Post-pregnancy conditions (preeclampsia or gestational diabetes) Polycystic syndrome (PCOS) Inflammatory autoimmune diseases (rheumatoid arthritis, lupus)
Helps maintain a healthy weight
The Mediterranean diet is also known to be at the top of the list when it comes to preventing obesity-related diseases. Unlike other restrictive diets, the Mediterranean diet promotes balance and long-term sustainability. The emphasis is on nutritious, hearty foods such as vegetables that allow you to eat a satisfying amount without consuming too many calories. Fiber and healthy fats also help keep you full, making it easier to avoid overeating and resist cravings. Brittany Werner, MA, RDN, director of coaching at Working Against Gravity, says green leafy vegetables, for example, are great to eat in bulk because they’re high in fiber and micronutrients and very low in calories. states. She recommends incorporating foods like spinach, kale, and arugula into your daily diet. Focusing on whole, unprocessed foods can also help prevent weight gain and maintain a healthy weight.
Be sure to try our roasted vegetable soup, which is packed with vegetables.
Supports a healthy gut
“The Mediterranean diet emphasizes whole foods and high fiber, making it one of the most gut-friendly eating patterns,” says Werner. “Fiber is essential for building positive gut bacteria, which supports normal gut health and helps reduce inflammation.” Additionally, macronutrients aid digestion, help prevent constipation, and improve intestinal It nourishes the beneficial bacteria within and promotes a balanced microbiome. Werner recommends adding gut-friendly fermented foods like Greek yogurt, olives, sauerkraut, fiber-rich vegetables, and beans.
Please try the tempeh and brown rice bowl with gochujang, which is gentle on the intestines and full of dietary fiber.
Reduce risk of mental disorders
Omega-3 fatty acids are abundant in the Mediterranean diet thanks to fish such as salmon and mackerel, and have been linked to a reduced risk of depression and other mental health disorders. Other nutrients such as fiber, B vitamins, and magnesium also support mental health. A recent study conducted on 1507 participants to see if a Mediterranean diet could help reduce symptoms of depression found positive results. In addition to specific nutrients in your diet, it’s important to have a balanced microbiome that supports mood regulation. This helps prevent mood disorders, anxiety, and stress-related conditions.
Gives you glowing and flawless skin
The benefits of the Mediterranean diet extend to skin health as well. The antioxidants, healthy fats, and vitamins found in fruits, vegetables, and olive oil all reduce inflammation and oxidative stress that can contribute to skin problems such as acne, psoriasis, and eczema. Nutrients such as vitamin C support collagen production, keeping skin firm and hydrated, while vitamin E and monounsaturated fats prevent premature aging. Additionally, choosing foods with a low glycemic index (such as those found in the MedDiet) can improve your skin’s health compared to foods with a high glycemic index, which can worsen inflammation and cause clogged pores and oily skin. Helps manage healthy oil production.
Try this skin-saving Mediterranean watercress bowl.
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Adopting a Mediterranean diet is more than just indulging in flavorful, healthy food; it’s also a long-term investment in your health. From improving cognitive function and heart health to strengthening your gut and skin, this way of eating offers comprehensive benefits that go beyond just satisfying your taste buds. Whether you want to improve specific areas of your health or simply adopt a more balanced lifestyle, the Mediterranean diet offers a sustainable and enjoyable path forward.
