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If there’s one diet that’s widely acclaimed for its health benefits, it’s the Mediterranean diet. With plenty of vegetables, fruit, legumes, cereal, fish, and unsaturated fats like olive oil, it mimics the traditional eating habits of people living in countries bordering the Mediterranean Sea.
The Mediterranean diet has been linked to reduced inflammation, improved brain function, and a lower risk of chronic health conditions like heart disease. But what can it really do for your wellbeing, and how easy is it to follow?
Here, we’ll explore eight powerful health benefits of the Mediterranean diet and how you can get started.
What is the Mediterranean diet?
The Mediterranean diet is based on the traditional eating habits of people in Mediterranean countries like Italy, Spain, and Greece.
The concept spread after researchers found that people in these countries had lower rates of chronic diseases, like heart disease, compared to those in Northern Europe and America, which they linked to diet.
Rather than following a strict diet, the Mediterranean diet is considered more of a lifestyle. Instead of tracking calories, it focuses on eating certain food groups in moderation.
What does the Mediterranean diet involve?
The Mediterranean diet is based on nutrient-rich whole foods – like fruit and vegetables, whole grains, nuts, seeds – and healthy fats.
It involves eating a lot of plant foods, but animal-based foods, including eggs, dairy, and poultry, can also be enjoyed in moderation.
Water is your go-to drink on a Mediterranean diet. Though, certain types of alcohol, such as red wine, as well as tea and coffee, are allowed in moderation if they’re low in added sugar.
On the other hand, processed foods like bacon, salami, chips, fizzy drinks, and refined grains and oils are best to avoid.
Below is a sample Mediterranean diet meal plan…
- Breakfast – Greek yoghurt with raspberries and chia seeds
- Lunch – Whole grain sandwich with hummus and vegetables
- Snack – Apple slices with almond butter
- Dinner – Tuna salad with plenty of greens and olive oil
- Dessert – Fresh fruit salad
You can find out more about foods to eat and avoid on the Mediterranean diet on EatingWell’s website.
For best results, the Mediterranean diet also encourages people to stay active. You can head over to our fitness and exercise section for inspiration.
What are some health benefits of the Mediterranean diet?
1. The Mediterranean diet may improve heart health
Research has linked the Mediterranean diet with better heart health.
In this study, key Mediterranean diet components, such as olive oil and whole grains, were effective at lowering high blood pressure, a risk factor for heart disease.
Another study found that sticking closely to a Mediterranean diet was associated with a 24% lower risk of heart disease.
2. The Mediterranean diet may reduce inflammation
Inflammation is the body’s natural response to illness, infection, and injury. However, if left unchecked, chronic inflammation can increase your risk of several health conditions, including cancer, arthritis, and type 2 diabetes.
Studies have linked strict adherence to the Mediterranean diet with reduced inflammation, as it’s rich in several anti-inflammatory foods.
3. The Mediterranean diet may help protect against Alzheimer’s disease
Research suggests that close adherence to the Mediterranean diet may help slow cognitive decline in later life.
This study found that the Mediterranean diet may help protect against brain damage from Alzheimer’s.
Other research has linked strict adherence to the Mediterranean diet with a lower risk of mild cognitive impairment (MCI), the transitional stage between normal age-related cognitive decline and more serious, dementia-related memory loss.
4. The Mediterranean diet may encourage healthy weight maintenance
Because the Mediterranean diet discourages processed foods and those high in added sugars in favour of whole, nutrient-dense foods, many people end up eating fewer calories.
According to this study, the Mediterranean diet may be as effective for weight loss as the low-carb diet, with participants losing up to 10kg over a year.
Another study found that people on the Mediterranean diet were less likely to gain weight (particularly around their midsection) over five years, compared to those who weren’t
5. The Mediterranean diet may help reduce type 2 diabetes risk
There’s evidence that the Mediterranean diet may help reduce type 2 diabetes risk.
This study linked the Mediterranean diet with a significantly lower risk of type 2 diabetes, particularly when combined with calorie reduction and physical activity.
Other research suggests it may help to regulate blood sugar by improving the body’s ability to use insulin.
6. The Mediterranean diet may improve symptoms of rheumatoid arthritis
Rheumatoid arthritis (RA) is an inflammatory type of arthritis. So, eating an anti-inflammatory diet can help to relieve symptoms.
The Mediterranean diet is high in many anti-inflammatory foods, like fruits, vegetables, nuts, beans, lean proteins, and fish.
In this study, the Mediterranean diet helped reduce pain and improve physical function in people living with RA.
7. The Mediterranean diet may reduce the risk of cancer
Due to its anti-inflammatory properties, there’s evidence that the Mediterranean diet may reduce the risk of cancer.
In this study, for example, Mediterranean-style diets were found to reduce the risk of colorectal cancer by 16%.
8. The Mediterranean diet may help with depression
Research suggests that the Mediterranean diet may be beneficial for those living with depression.
In this study, reduced added sugar intake, saturated fat, and processed foods were associated with a lower risk of depression, while high intake increased the risk.
Among other things, experts have put this down to reduced inflammation and improvements in gut health.
Are there any downsides to the Mediterranean diet?
Research has identified several potential benefits of the Mediterranean diet, and for most people, it’s a fantastic blueprint to follow for improving overall health.
That said, there are a few potential downsides. Firstly, since the Mediterranean diet doesn’t have specific calorie guidelines and restricts many processed and refined foods, which are so readily available, some people may find it tricky to stay on track.
Some food groups encouraged in the Mediterranean diet, like seafood, can also be more expensive than other protein sources, meaning it’s not always the most cost-effective and may be tricky for those on tighter budgets to stick to.
Final thoughts…
The Mediterranean diet has long been considered one of the healthiest plans around – and it’s easy to see why. Linked with a reduced risk of cancer, dementia, and heart disease, it offers several potential benefits for health.
If you find it tricky to stay on track, remember that it’s not always about big, drastic changes. Taking simple steps, like adding more whole foods to your diet and exercising more, can make a world of difference to your overall health.
For more healthy eating inspiration, head over to our diet and nutrition section. Here, you’ll find everything from healthy breakfast ideas to quick snack suggestions.
Have you tried the Mediterranean diet before? What health changes have you made recently? We’d love to hear from you in the comments below.
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