The Mediterranean diet (MD) is the dietary pattern traditionally followed by the people inhabiting the regions encompassing the Mediterranean Sea, where olives grow plentifully. There are different variations in the MD depending on the region of the Mediterranean, however they all share common features.
The MD stresses consuming monounsaturated fats as the main source of fats in the diet, olive oil being the most used, but other examples including almonds, pecans, cashews, peanuts, and avocados. Additionally, emphasis is put on a high consumption of vegetables, legumes, whole grains, fruits, and nuts. Fish and poultry are consumed in moderation, along with red meat, full-fat dairy, and wine. Although there are documented benefits of the MD beyond health, such as higher sustainability and decreased environmental impacts, I will be focusing on the nutrition aspect here.
There has been a plethora of research-based evidence on the protective effects of the MD, particularly against cardiovascular disease, type 2 diabetes, different types of cancers, and other chronic and degenerative diseases. Adopting the diet may even reverse disease processes in some subjects.
Further, evidence suggests that those who adhere to the MD achieve adequate micronutrient status, maintain a healthier body weight, smaller waist circumference, and lower incidence of diabetes and cognitive decline versus Western diets.
Other potential benefits include decreased risk of peripheral artery disease, psychological disorders such as depression, decreased inflammation, improved blood vessel health, respiratory health, immunity, and overall quality of life.
It is important to note the importance of portions here. Just because bread and wine are allowed on the diet, does not mean to emphasize these. A successfully followed Mediterranean diet accounts for appropriate ratios.
No matter what dietary lifestyle you follow, one this is for sure—veggies, veggies, and more veggies. Eat them, love them, enjoy their irrefutable benefits.
References
Georgoulis M, Kontogianni MD, Yiannakouris N. Mediterranean diet and diabetes: prevention and treatment. Nutrients. 2014; 6(4):1406-1423. doi: 10.3390/nu6041406.
Fallon S. Nourishing Traditions. 2nd ed. Washington, DC: NewTrends Publishing; 2001.
Dernini S, Berry EM, Serra-Majem L, La Vecchia C, Capone R, Medine FX, et al. Med Diet 4.0: the Mediterranean diet with four sustainable benefits. Public Health Nutr. 2017;20(7):1322-1330. doi: 10.1017/S1368980016003177.
