Health Benefits of the Mediterranean Diet

Table of Content

• What is the Mediterranean Diet?

• Health Benefits of the Mediterranean Diet

• Foods to Eat in the Mediterranean Diet

• Foods to Avoid in the Mediterranean Diet

• The Mediterranean Diet Pyramid

• Disadvantages of the Mediterranean Diet

• Take-Home Points

• FAQ on Health Benefits of the Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean diet originates from the food habits of the people in countries bordering the Mediterranean sea. The cuisines are a fusion of Greek, Italian, French, Spanish, Turkish, North African, and Middle East food cultures. 

Mediterranean dishes' elements make your plates healthy and stand out from other diets. The health benefits of the Mediterranean diet come from its ingredients. This diet encourages fresh and seasonal vegetables, fruits, legumes, nuts, lean poultry, seafood, eggs, dairy, olive oil, and a moderate intake of red wine. 

The fresh, flavourful ingredients seasoned and dressed with herbs and olive oil also ensure a proper intake of proteins, fats, carbohydrates, and dietary fibers, thus making it nutritionally balanced and suitable for everyone.

Health Benefits of the Mediterranean Diet

The busy lifestyle and work culture make a vast population rely on processed foods and develop unhealthy eating habits, putting them at risk of developing chronic diseases. Mediterranean dishes are rich in fresh fruits, herbs, vegetables, and heart-healthy fats. This diet plan requires less cooking time, making it easy to follow, and helps to reduce the risk of developing chronic diseases.

Recent data from clinical trials around the world shows the health benefits of the Mediterranean diet in preventing heart diseases, type 2 diabetes, obesity, and cancer and improving life expectancy. At the same time, the health benefits of the Mediterranean diet are strongly related to regular physical activity and stress management.

1. Healthy heart

Based on recent studies, replacing saturated fats with mono or polyunsaturated fats reduces the risk of hypertension and other cardiovascular diseases. The Mediterranean diet is rich in dietary fibers and monounsaturated fats like Oleic acid. Red wine contains antioxidant vitamins, phytochemicals, natural folate, and minerals which all keep the heart healthy.

The European Food Safety Authority Panel on Dietetic Products, Nutrition, and Allergies approved the claims about oleic acid helping to maintain normal blood LDL-cholesterol levels and the lipid-lowering action of polyphenols in olive oil.

2. Diabetes Control

The health benefits of the Mediterranean diet in maintaining blood sugar levels are notable. The diet contains foods packed with high nutritional value and minimally processed foods. It manages blood sugar levels and protects from developing type-2 diabetes.

Interestingly, recent studies point out the role of the Mediterranean diet in improving Hemoglobin A1C (HbA1c) levels, a marker used to detect three-month average blood sugar levels. Moreover, the diet decreases the chances of insulin resistance, a condition that affects the body’s ability to use insulin to control sugar levels.

3. Healthy Weight

Diets with high amounts of sugar and processed foods with a sedentary lifestyle are the primary cause of obesity and increased risk of chronic diseases. 

The ingredients in Mediterranean dishes are diverse, flavorful, nutritional, and healthy. Studies show that when coupled with regular physical activity, the Mediterranean diet helps to manage weight.

Following a Mediterranean diet low on calories decreases the chances of gaining weight and harmful belly fat compared to many other low-fat diets.

4. Improve cognition

The decline in cognitive ability as we age is typical. But researchers say that diet has a significant role in brain activities. 

Systematic reviews on the effect of the Mediterranean diet on cognitive function concluded that adhering to the Mediterranean diet has improved brain activity and lowered the risk of dementia, cognitive impairment, and Alzheimer’s disease.

5. Relieve Arthritis Pain

The long-chain omega-3 fatty acids help to relieve symptoms of Rheumatoid arthritis on top of medication. The Mediterranean diet is rich in anti-inflammatory omega-3 fatty acids. On examining data from many independent studies, the Mediterranean diet reduced pain associated with rheumatoid arthritis more than other diets.

6. Reduce cancer risk

Many studies have exhibited a strong relationship between diet and cancer development.

These findings make the Mediterranean diet the ideal diet to follow to reduce the risk of cancer development. These foods are rich in vitamins and antioxidants and prevent DNA damage, cell proliferation, inflammation, and metastasis. 

7. Boost mental health

Many observational studies show an interrelationship between adherence to the Mediterranean diet and a lower risk of depression. The exact reason for it is unknown, but the benefits of the Mediterranean diet on mental health are still under study.

Foods to Eat in the Mediterranean Diet

The health benefits of the Mediterranean diet solely depend on the ingredients. Most Mediterranean meals use the following key ingredients.

• Fresh vegetables: Fresh vegetables include zucchini, eggplant, bell peppers, sweet potatoes, and root vegetables.

• Fresh Fruits: Besides their health benefits, fresh fruits add flavor and color. Common fruits include cherries, apricots, peaches, pomegranates, and berries.

• Legumes: Legumes, an integral part of the diet, are high in fiber and protein, low in fat, and a good source of B vitamins, iron, and antioxidants.

• Extra virgin olive oil: It is a core ingredient in Mediterranean cuisine. It is used as a salad dressing, for sautéing vegetables, and in dips like hummus.

• Nuts: Nuts like almonds, hazelnuts, walnuts, pistachios, and cashews contain unsaturated fatty acids, proteins, fiber, minerals, tocopherols, phytosterols, and polyphenols.

• Grains: Grains include wheat, barley, quinoa, farro, oats, and couscous.

• Leafy greens: Kale, collard, spinach, and arugula, are consumed raw, steamed, or grilled.

• Fish: Salmon, cod, sardines, and tuna are protein sources in the Mediterranean diet. They are rich in omega-3 fatty acids, which help to reduce inflammation and improve cholesterol levels.

• Eggs: Eggs are a good source of protein and contain all the essential amino acids. Adding chicken, duck, and quail eggs in moderation in the Mediterranean meal plans benefits health. 

• Poultry: A healthy Mediterranean meal allows lean poultry. 

• Dairy products: Adding servings of low-fat milk, yogurt, and cottage cheese to the Mediterranean diet is beneficial to health.

• Wine (optional): Research studies suggest that red wine benefits the heart's health, but excessive consumption causes adverse effects on health. Consuming the juice of Concord grapes and eating purple grapes are the alternate options if red wine is not for you. 

Foods to Avoid in the Mediterranean Diet

The health benefits of the Mediterranean diet come from its ingredients. Thus, there are certain foods to be avoided in the Mediterranean diet.

• Processed red meats like bacon, hotdogs, and sausages are not encouraged as they negatively affect the health benefits of the Mediterranean diet.

• Intake of frozen meals with high sodium content, sweetened beverages, and carbonated drinks should be strictly avoided.

• The use of refined white grains reduces the health benefits of the Mediterranean diet.

The Mediterranean Diet Pyramid

The Mediterranean diet pyramid summarizes the eating pattern, type, and frequency of food that a person following the diet should consume daily. This nutrition guide was developed by the Oldways Preservation Trust, the Harvard School of Public Health, and WHO in 1993. The diet pyramid does not suggest portion sizes.

Disadvantages of the Mediterranean Diet

The health benefits of the Mediterranean diet are numerous. But, it has certain disadvantages when considering it in the long term. However, most of them are manageable.

1. Cost

Mediterranean dishes need ingredients like olive oil, nuts, fresh fruits and vegetables, fish, red wine, etc. Some of these food items could make the grocery bill go slightly high.

2. Weight gain

Mediterranean dishes are healthy and favor weight loss when followed with regular exercise. Olive oil and nuts are an integral part of the diet and are high in calories. Their uncontrolled consumption can lead to weight gain.

3. Need for additional guidance

Mediterranean foods are healthy and prevent the development of chronic diseases. However, people with certain medical conditions may have dietary restrictions. A consultation with a physician or dietician might be required.

4. Adapting to a new diet could be challenging.

Switching to a healthy Mediterranean diet can be challenging for some people, especially those used to diets with high sugar content and processed foods. Adapting to this healthy lifestyle may not be easy for them.

5. Deficient in some nutrients

The human body requires an adequate amount of nutrients to function correctly. But following diet plans strictly and restricting certain food items without the help of a dietician or physician can sometimes lead to an inadequate supply of nutrients and adverse health effects.

6. Time-consuming

Preparing Mediterranean dishes needs cooking. It is not easy to prepare a meal compared to eating out. Finding time for cooking could be a problem for some people.

But considering the health benefits of the Mediterranean diet, finding time in your busy schedule for a healthy diet is essential to prevent lifestyle diseases.

Take-Home Points

• The Mediterranean diet focuses on a high intake of plant-based food, a moderate intake of poultry, seafood, and dairy products, and a minimal intake of processed sugars, oils, and animal products. The health benefits of Mediterranean food depend on its ingredients.

• Studies on the health benefits of the Mediterranean diet suggest it prevents heart disease, type- 2 diabetes, and cancer. It improves brain activity and lowers the risk of dementia, cognitive impairment, and Alzheimer’s disease.

• Following the Mediterranean diet and regular physical activity under an expert's supervision helps lead a healthy life and improves longevity.

References

• Mediterranean Diet

• Mediterranean Diet and Prevention of Chronic Diseases

• Key Components of the Mediterranean Diet