There are lots of trendy diets out there. The Mediterranean diet is one that has been around for a while and has research to support its benefits. This diet focuses on foods traditionally eaten in countries like Greece and Italy. But what is the Mediterranean diet, exactly?
The idea of eating luxurious foods dates back to the 60s, when researchers realized that heart disease was less common in countries with access to these types of foods. The reduced risk of heart disease in these cultures is thought to be due to the standard foods and cooking methods used.
Benefits of the Mediterranean Diet
The Mediterranean diet is held in high regard because it is associated with multiple health benefits. The eating style known as the Mediterranean diet has been linked to living a longer life by several research-backed health perks, which is why experts often recommend it as one of the best diets to follow.
You Might Lose Some Weight
Although the Mediterranean diet wasn't designed for weight loss, it may help people who are overweight to lose weight.
A review of the March 2019 diet showed that it was linked to weight loss, a lower body mass index, and a smaller waist circumference. However, the weight loss happens at a slower pace than with other diets that are designed for weight loss.
Your Brain Will Probably Thank You
If you have type 2 diabetes, the Mediterranean diet may help improve your cognitive function, according to an August 2019 study. The study, which followed nearly 1,500 people for two years, found that those who followed the Mediterranean diet and managed their type 2 diabetes had better cognitive function than those who followed different diet plans.
The researchers not only concluded that nutritious eating plans like the Mediterranean diet can help improve memory function among adults without diabetes, but they also took it one step further.
The study found that sticking to the Mediterranean diet is associated with a lower risk of cognitive impairment.
In contrast, the cognitive function results were not as significant. These potential effects were only observed when looking at the data of the entire population, so individuals are unlikely to notice a difference in their cognitive function.
The study concluded that the Mediterranean diet may help to slow down cognitive decline and frailty in older adults.
The study found that the diet promotes healthy aging by promoting “good” gut bacteria and reducing inflammation.
It May Tamp Down Inflammation
Inflammation is your body's natural reaction to illness or injury. Symptoms of histamine typically include redness and swelling, and in large doses it can help the body heal and repair itself.
But persistent, low-grade inflammation can be dangerous. There are many possible causes of inflammation, including stress and a sedentary lifestyle. Inflammation can also increase your risk of serious illnesses such as heart disease, diabetes, and cancer.
The idea that eating nutritious foods may help reduce chronic inflammation is supported by research. The Mediterranean diet is known for being anti-inflammatory due to the abundance of antioxidant-rich foods like fruits and vegetables, as well as olive oil, nuts, and fish.
You May Reap Heart-Healthy Benefits
The Mediterranean diet is beneficial for heart health because it follows the American Heart Association's Diet and Lifestyle Recommendations.
The AHA reports that heart disease is less common in Mediterranean countries than in the United States.
The most probable explanation is that a significant amount of fat in the Mediterranean diet comes from olive oil, which does not have the same effect on cholesterol levels as saturated and trans fats. Inexplicably, people who walk more have a lower risk of stroke. Physical activity is thought to be a possible contributor to the lower risk of stroke.
An April 2020 study in the Journal of the American College of Cardiology found that consuming just a half-tablespoon of olive oil a day (instead of animal-based fats like butter) is linked to a significantly lower risk for cardiovascular disease.
This is the first study to evaluate the connection between coffee and cancer in Americans and included more than 90,000 people over 24 years.
Also in April 2020, The BMJ released a meta-analysis that reviewed 121 randomized trials and found that the Mediterranean diet helped improve cardiovascular risk factors like high blood pressure and cholesterol, and it was the only diet that continued to improve these factors after a year.
In addition to this, consuming omega-3s regularly or consuming more fish – which is a fundamental element of the Mediterranean diet – has been shown to be associated with lower triglyceride levels and larger HDL cholesterol particles. This is significant as it means that there is less unhealthy cholesterol present and plaque buildup in the arteries is less likely, which could help to prevent heart disease.
The Foods Are Budget-Friendly
Just because the Mediterranean diet has a fancy name doesn't mean the food is expensive or complicated. The diet does not come from the food eaten by the rich, it comes from the food eaten by the poor.
Cheap vegetables like onions, carrots, tomatoes and cucumbers are common in Mediterranean food. Cheap and easy to find, beans, legumes, pasta, and cheese are great staples for any grocery list.
The only item you may need to spring for? Extra-virgin olive oil is more expensive than butter or vegetable oils.
It's Easier to Stick With Than Some Other Diets
A December 2019 study published in The American Journal of Clinical Nutrition found that the Mediterranean diet is more sustainable than some other popular diets, such as the paleo diet and intermittent fasting.
Some people might want to follow a certain diet but not want to consult with a dietitian. In this case, 250 people were allowed to choose which of three diets they wanted to follow, and then their progress was monitored for a year.
The study found that people found the Med diet to be the easiest to stick with, and more people were still following the diet after a year. The people who stuck with the weight loss program lost the most weight in the long run.
Potential Cons of the Mediterranean Diet
While the Mediterranean diet has many benefits, there are a few drawbacks for some people. However, many of these are surmountable.
Cost
The Mediterranean diet does not require the purchase of expensive branded foods or special supplements. Some consumers express concern about the high cost of fish, seeds, nuts, and olive oil.
For example, fresh seafood is usually more expensive than other proteins. However, there are several ways to shop for seafood on a budget.
Cost-Saving Tips
To save money, Toups suggests looking for sales when you go grocery shopping. “”” For example, many recipes that call for a specific variety of fish can often be made with a local catch that may be a bit cheaper or on sale.
Don’t discount frozen seafood either. Frozen food is often cheaper than fresh food, and it can be just as delicious once it is thawed and cooked. Canned fish is another cost-effective option.
Additional Guidance May Be Needed
Despite evidence that a Mediterranean diet can help lower the risk of developing diabetes and improve blood sugar control, people with diabetes may still need extra support while following this diet.
Meals may be high in carbohydrates because there is an emphasis on grains, fruits, and vegetables (including starchy vegetables). Eating a consistent, controlled amount of carbohydrates is important for people with diabetes to help avoid spikes or dangerously low blood sugar levels.
Just because someone has diabetes does not mean they cannot or should not follow this plan. On the contrary, it can be a great choice. If you are diabetic, it may be helpful to consult with a dietician to develop a meal plan that fits within the parameters of the Mediterranean diet.
Restrictions May Feel Challenging
This diet requires reducing red meat and added sugar consumption, which may be difficult for some people. If you regularly eat processed foods that are typical of the standard American diet, you probably consume sugar that has been added to them. Those following the Mediterranean diet are advised to eat sugar only on special occasions.
Any reduction in added sugar is beneficial, so don't let this discourage you. Eating a diet that is similar to that of countries bordering the Mediterranean Sea (known as a Mediterranean-style diet) but contains less sugar than a typical Western diet is healthier than consuming a diet high in sugar that is typical of many Western countries.
If you're finding it difficult to reduce your intake of red meat, try following this diet while still eating small portions of lean and unprocessed red meat such as flank steak, top round, and brisket half flat. Research suggests you'll still reap heart-health benefits.18
Concerns About Alcohol Intake
Some experts believe that the regular alcohol intake in the Mediterranean diet may not be beneficial, while others (such as Toups) believe it can be. When alcohol is consumed as part of a balanced meal, and coupled with daily movement and social connections, it has been shown to have a net health benefit.
“The Mediterranean diet and other traditional diets present examples of how to safely enjoy alcohol in moderation (up to one 5-ounce glass of wine per day for women, or up to two 5-ounce glasses daily for men), in a way that may support cardiometabolic health and help to foster positive social connections,” says Toups.
However, what happens when alcohol is consumed in other situations? According to her, health risks are more likely to occur when alcohol intake is combined with either unhealthy habits or unsafe activities.
The USDA Dietary Guidelines for Americans does not recommend that people who do not currently drink alcohol start drinking. For adults who do choose to drink alcoholic beverages, it is noted that drinking less is better for health than drinking more. When adults choose to drink alcohol, the United States Department of Agriculture (USDA) recommends that women consume one drink or less per day, and men consume two drinks or less per day.
Your doctor may tell you it is safe to drink alcohol in moderation if you have no other health concerns and you eat a healthy diet and get regular exercise. This combination may help support heart health. You can still see benefits from this diet even if you don't start drinking. Also, it's important not to start drinking if you have a family history of alcohol addiction or are pregnant.
May Fall Short on Some Nutrients
The USDA (United States Department of Agriculture) has observed that the average American diet lacks sufficient levels of calcium and vitamin D. If you want to follow the Mediterranean lifestyle, you should consume less dairy and get your nutrients from other sources.
A study found that Spanish children who didn't stick to the Mediterranean diet didn't get enough calcium, even when they ate dairy foods to make up for it. The researchers found that the participants were not consuming other foods that contain calcium which is why their intake was low.
Other sources of calcium and vitamin D exist, so dairy is not the only option. There are many other sources of calcium than milk, such as fortified soy milk and other soy products, as well as fortified orange juice, some whole-grain cereals, seafood, spinach, soybeans, or sesame seeds. Foods like these are encouraged in the Mediterranean diet.
Both adults and children who eat a healthy diet are likely to have a better nutrient profile and be less likely to have inadequate intakes of micronutrients.
Following a Mediterranean diet has been linked with better bone mass and a reduced risk for bone fracture in women, according to studies.
No Specific Guidelines
The Mediterranean diet does not provide calorie counts, food portion sizes, or strict lists of foods to eat and foods to avoid. There is no one specific source that you can follow in order to maintain this diet.
For some people who prefer a more structured way of eating (especially for weight loss or weight maintenance), this may be a challenge. The USDA provides a Healthy Mediterranean-Style Eating Pattern that can be used as a guide for those who prefer a more specific approach.
To use the guide, simply choose the calorie goal that aligns with your dietary needs then choose a variety of foods in each group and consume them over time in recommended amounts. The recommended calorie intake for healthy adults ranges from 1,600 to 3,200 calories per day, depending on age, sex, weight, and physical activity level.
