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"there are decades of great research on the Mediterranean diet and numerous health benefits have been reported over this time," shares Megan Hilbert, MS, RDN, of Top Nutrition Coaching.
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Quick geography lesson: The name of the diet refers to its origin in the Mediterranean Basin or the land surrounding the Mediterranean Sea. Historically, this is an area of the world that has been associated with certain patterns of eating, which includes fish, bread, wine, and oil, and very little meat, according to the Iranian Journal of Public Health. While different eating patterns emerged, this basic diet of bread, wine, and oil spread throughout Europe thanks to its adoption by Christian monks.
Indeed, this diet has evolved to include fruits and vegetables as significant components. Even though it has ancient roots, it became the subject of research in the second half of the 20th century when Ancel Keys conducted a famous study of health habits and cardiovascular health on all seven continents.
What Are the Benefits Of a Mediterranean Diet?
For some time, the most well-known health benefit of following a Mediterranean diet is reducing the risk of cardiovascular disease, but new research has emerged showing that this plan benefits the whole body.
Additionally, the participants who adopted this diet were observed to have lower blood pressure, reduced insulin sensitivity, reduced inflammation and reduced oxidative stress.
Besides cardiovascular disease risk reduction, research has shown the Mediterranean diet could help:
Lower dementia riskBetter sleepLess inflammation, which could protect against heart disease, COVID-19 and other illnessesLonger lifespansReduced prostate cancer riskBetter gut health"While the Mediterranean diet is not specifically designed for weight loss, its principles can naturally lead to a lower calorie intake and healthier metabolism, both of which are crucial for weight loss and maintenance," Hilbert says. "High fiber, healthy fats, low levels of processed foods and added sugars and benefits to the microbiome all can lead to slimmer waistlines and improved metabolic health as well as improved portion control."
"The diet’s focus on enjoyable meals and social eating helps make these healthier eating habits a more pleasurable and permanent part of one's lifestyle," Hilbert says.
Is the Mediterranean Diet Safe?
"For most people, this way of eating can work well because there aren’t any counting, measuring, or unnecessary restrictions that can make eating this way too difficult to stick with," Sauceda says. "On top of that, there is flexibility with the foods, making it easier to also eat out when following a Mediterranean diet."
Sauceda does caution that some people may be allergic to certain hallmark foods on the diet, like nuts.
Produce is central to any healthy diet, so it is no surprise that this eating plan encourages plenty of fruits and vegetables.
Olive oil is an iconic part of this diet because it is an unsaturated fat. It is encouraged in place of butter or other saturated fats. Nuts are another source of healthy fat encouraged on the Mediterranean diet.
Seafood
Followers of the Mediterranean diet allow for moderate alcohol consumption but should proceed with caution.Legumes
Related: 7 Things That Happen When You Don't Eat Veggies
Your Mediterranean Diet Grocery List
EggsChickenSardinesCodShrimpOlive oilTomatoesLentilsWhite beansWhole-grain breadPita breadCouscousOlivesPistachiosAlmondsWalnutsYogurtHummusCantaloupeLemonsFigsOrangesSpinachZucchiniEggplantOnionsGreen beansCauliflowerHoneyFeta cheese
Hungry for more ideas? Check out our Mediterranean Diet food list featuring 110 foods.
A quick and easy recipe like Crunchy Hummus-Crusted Fish with Roasted Broccoli and Olives is just about as good as it gets when on the hunt for heart-healthy meals that you can make in half an hour. Salads can be jazzed up with fresh vegetables, an olive oil dressing, and beans. Eating fish at least twice a week doesn't have to be boring. Bookmark plenty of inventive recipes, like these Cashew-Crusted Salmon Skewers.
What Are the Best Mediterranean Diet Snacks?
Snack time is also a good time to increase your veggie intake, keep hummus on hand, and cut up some fresh vegetables on the weekends to snack on all week.
What Are the Best Mediterranean Diet Desserts?
Generally, the Mediterranean diet is a low-sugar diet. Processed carbs and sweets aren’t encouraged as part of everyday eating. That being said, there is definitely room for nutritious desserts. Think goat cheese-stuffed fig and apples sprinkled with cinnamon.
Regular consumption of red meat is discouraged on the Mediterranean diet, but not prohibited. Generally, it is recommended that red meat be reserved as the occasional treat. Additionally, processed carbohydrates and saturated fats are not a part of daily eating when following the Mediterranean diet.
Sources
Iranian Journal of Public Health: "The Mediterranean Diet: A History of Health"Progress in Cardiovascular Diseases: "Benefits of the Mediterranean Diet: Insights From the PREDIMED Study"Megan Hilbert, MS, RDN, of Top Nutrition Coaching
Primary prevention of cardiovascular disease in women with a Mediterranean diet: systematic review and meta-analysis. Heart.
Mediterranean Diet on Sleep: A Health Alliance. Nutrients.
Plasma Micronutrient Profile of Prostate Cancer Cases Is Altered Relative to Healthy Controls—Results of a Pilot Study in South Australia. Cancers.
The Effects of the Mediterranean Diet on Health and Gut Microbiota. Nutrients.
The effects of modest drinking on life expectancy and mortality risks: a population-based cohort study. Nature.
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