The Mediterranean Diet - Best Diet Ever?

Right now, I'd love to be sitting on a Greek island somewhere because of being Greek American, eating great octopus salad and some fantastic lamb. Or sipping a little ouzo. I think the Mediterranean diet is one of the healthiest... Lots of nuts, vegetables, fruits, fresh fish, lean meats, yogurt.

Cat Cora

The Mediterranean Diet – from the Greek word díaita, lifestyle – is a social practice based on the set of skills, knowledge, practices and traditions ranging from the landscape to the cuisine, which in the countries of the Mediterranean culture concern the crops, harvesting, fishing, conservation, processing, preparation and, particularly, consumption.

This set, recreated within and by the emblematic communities, is unavoidably linked to a seasonal calendar marked by nature and religious or ritual meanings.

First publicized in 1975 by the American biologist Ancel Keys and his wife, chemist Margaret Keys, the Mediterranean Diet as a unique lifestyle, determined by the climate and by the Mediterranean area, is also manifested through related festivals and celebrations.

These events become the receptacle of gestures of mutual recognition, hospitality, neighbourliness, conviviality, intergenerational transmission and intercultural dialogue. This is how among these communities in particular, and the Mediterranean people in general, there is a feeling of rebuilding identity, of belonging, and of continuity, allowing them to recognise this element as an essential part of their shared intangible cultural heritage.

One of the things observed by Keys was the fact that the people surrounding the Mediterranean seem to live longer than most! This has led to many studies over the years that have looked into the health benefits of the diet, here are some of the most exciting, science-backed benefits of the Mediterranean diet to date:

It promotes heart health and increased life span.

The Mediterranean diet is widely promoted due to its positive impact on heart health.

The landmark 2013 PREDIMED study, which followed over 7,000 people, found that people eating a Mediterranean style diet rich in olive oil and nuts had significantly lower risk of experiencing a major cardiovascular event such as a heart attack or stroke. These people also had fewer cardiovascular disease risk factors such as central obesity.

Healthy fats—like those found in nuts, olive oil, and fatty fish—are likely a key element of the Mediterranean diet's heart-health benefits.

Omega-3 fats, for instance, lower “bad” LDL cholesterol, raise “good” HDL cholesterol, reduce inflammation, and improve insulin resistance.

High levels of fibre and antioxidants from a variety of vegetables, fruits, and red wine, (Got to love a diet that includes Red Wine!) have cardioprotective effects as well.

Largely due to these improvements in heart health, the Mediterranean is also associated with an increased life span.

It promotes healthy weight and metabolism.

The Mediterranean diet's focus on real, whole foods – particularly those that are high in fibre – makes it a great choice for anyone looking to improve their overall metabolic health.

“A high-fibre diet improves diabetes and glucose intolerance, keeps you full, and makes you less likely to gain weight."

In fact, the Mediterranean diet has been shown to be more effective for weight loss than a low-fat diet; and it's been linked to a reduction in risk of chronic diseases such as type 2 diabetes and metabolic syndrome.

It's been shown to reduce cancer risk.

The Mediterranean diet contains naturally high levels of antioxidants from a variety of colourful plant foods.

Antioxidants are compounds that help stop or slow oxidative damage and reduce inflammation throughout the body – which is why they're often associated with a reduced risk of cancer and neurodegenerative diseases.

In fact, studies show that the Mediterranean diet has a protection effect!

In one research review (encompassing 83 studies and over two million people), the Mediterranean diet was associated with a reduced risk of breast cancer, colorectal cancer, and gastric cancer. Researchers credited the diet's higher intake of fruits, vegetables, and whole grains.

It's good for your memory and mood.

For many of the same reasons that the Mediterranean diet is great for cancer prevention (i.e., its antioxidant and anti-inflammatory properties), it's also great for brain health.

Research suggests that the Mediterranean diet may delay or reduce the risk of Alzheimer's disease, as well as depression.

Higher dietary intake of carotenoid antioxidants, found in a number of fruits and vegetables eaten on a Mediterranean diet (carrots, spinach, kale, sweet potatoes, tomatoes, apricots, melons, etc.), has specifically been linked to improved mood and optimism!

It's good for your gut.

The high intake of whole grains, fruits, and vegetables means this diet is also high in fibre, vitamins, minerals, and antioxidants – all of which can benefit gut health by feeding the beneficial probiotic bacteria that live there, as well as reducing inflammation.

In one study, primates that were fed a plant-heavy Mediterranean diet had a significantly higher population of good gut bacteria than those eating a typical meat-focused Western diet.

Gut health is also closely tied to mental health, which may be another reason a Mediterranean diet is associated with better mood.

So, what’s not to love about a diet that helps you loose weight, improves your health outcomes and, most importantly for me, tastes great!

What’s on this week?