The Mediterranean Diet: What You Need to Know

There are so many types of diets out there—from keto, to paleo, vegetarian, intermittent fasting, and so on. Many of these diets are fads that prescribe certain parameters around how one should and shouldn’t eat.

At the forefront of medical and dietetic research is the Mediterranean diet. You’ve probably seen some research describing the diet’s role in heart health, brain health, and cancer risk; the Mediterranean diet has very real health benefits and helps reduce risk and symptoms in many chronic conditions.

The Mediterranean diet is far from a fad as it represents a real, actual, sustainable way of eating. The diet originated in, you guessed it, the Mediterranean region, with each country bordering the Mediterranean sea practicing some form of the Mediterranean diet. This diet, unlike others, does not carry with it specific rules about what foods to eat and what foods not to eat, when to eat them, etc. In fact, the Mediterranean diet looks slightly different depending on which country along the Mediterranean you examine. This has to do with foods available in each specific country, as well as tradition. However, the general formula for the Mediterranean diet is as follows:

• Whole grains

• Fish & seafood

• Whole vegetables & fruits

• Lots of legumes, nuts, & seeds

• Poultry

• Low fat dairy

• Olive oil & other healthy fats

• Limited intake of red meat & sweets

• Wine in moderation

Each nation surrounding the Mediterranean follows this general structure of the Mediterranean diet, but may include different foods and dishes: for example, in Israel and the Middle East chickpeas are used quite often as a legume of choice, while in Italy you’ll find cannellini beans, and in Greece the large white beans called gigantes make an excellent dish.

The Mediterranean diet isn’t only practiced in the Mediterranean. It simply developed there as a result of social development throughout history. Poor farmers and peasants often did not have enough money or land to buy expensive foods or domesticate livestock, and so they lived off of mainly plant foods like beans, bread, and vegetables. Luckily for them, the diet turned out to be healthier than the diets of the middle and upper classes, and as history progressed, the Mediterranean diet became a standard way of eating. As its benefits were more closely studied, doctors and dietitians here in America began recommending the diet, and now appreciate it as one of the most healthy ways to eat.

While the Mediterranean diet has been proven to benefit brain health, inflammatory diseases, and improve cancer risk, it is probably most widely appreciated for its effects on heart health. Dietitians today recommend a Mediterranean style of eating to those with high cholesterol, high triglycerides, hypertension, and cardiovascular disease.

What makes the Mediterranean diet so healthy? For starters, it emphasizes foods high in fiber like whole vegetables, fruits, grains, and legumes. Fiber gets digested by bacteria in the gut that produce short chain fatty acids (SCFAs), which bind LDL ('“bad”) cholesterol in the blood. Second, the diet is limited in saturated fats, which contribute the most to poor cardiovascular health, because it encourages minimal intake of red meat, high fat dairy, and sweets or other processed food items. The phytonutrient resveratrol, present in red wine, has also been shown to have antioxidant and anti-inflammatory properties.

But perhaps one of the best reasons to follow a Mediterranean style of eating is for its concentration of healthy fats, specifically monounsaturated fats and omega-3s. We find monounsaturated fats in things like olive oil, nuts, and avocado, and omega-3s in fish. Monounsaturated fats play a role in lowering LDL cholesterol while maintaining HDL (“good”) cholesterol levels, and omega-3s can reduce blood triglyceride levels. Both fats are anti-inflammatory and contribute to overall health and wellness.

A recent study took a look at fatty acid indeces in American adults, and found that a low omega-3 index was associated with poor longevity and was just as much of a risk factor for poor health as hypertension, high cholesterol, and smoking. The fatty acid index describes the types of fats present in red blood cell membranes. High omega-3 levels in red blood cells work to promote health, while low levels are a detriment. According to the study, the omega-3 index in Japanese individuals is about 8%, while in America it’s 5%. In Japan the life expectancy is 5 years longer than in America, and this is because the Japanese follow a more omega-3-rich diet.

You’re probably thinking, “if I follow the Mediterranean diet, do I have to eat Mediterranean foods?” While you surely can, you can transform your own dishes at home into a personalized version of the Mediterranean diet. Simply following the general guidelines of including more fish, vegetables, whole grains, nuts, legumes, and olive oil will do wonders for your health.

For example, if you’re used to making chili with ground beef, try replacing the beef with beans and vegetables and make a veggie chili. Or if you like to make sandwiches for lunch, choose whole grain bread options that are high in fiber and made with real ingredients. It’s the little swaps like these in your daily diet patterns that will add up to a successful healthy way of eating!

Beyond all the health benefits of a Mediterranean style of eating, a diet like this genuinely helps you feel better. When you’re eating more whole foods, healthy proteins and fiber, you’re more satisfied, your mood improves, and you have more energy.

It’s never too late to eat for health! Give the Mediterranean diet a try :)

By Jessica Kaplan