6 Reasons You Should Try the Mediterranean Diet

It seems every time you turn around somebody is introducing a some new miracle diet. There are more programs out there than you can count. So trying to decide where to start can be overwhelming.  You can spend lots of time researching and looking for the best diet or you can start with the most thoroughly studied way of eating on the planet – the Mediterranean Diet.

A search of scientific studies on Google Scholar turned up about 1,090,000 hits with over 78,300 studies performed since 2016.  In addition to its effectiveness for weight loss,  the Mediterranean Diet has been shown to help prevent and/or manage other health conditions.  So here are 6 reasons you should consider it as a foundation for your healthier lifestyle.

What is the Mediterranean Diet?

Obviously, the Mediterranean Diet (MD) is based on the eating habits of people who live around the Mediterranean Sea. It is based on a “less-and-more” principle instead of a tightly prescribed meal plan. The figure below gives you a quick look at how the diet works.

Here are more details on the Diet. Different sources advocate some minor variations[1].

• Non-food things you do daily – Physical activity & enjoy meals with others
• Daily – Base meals around vegetables, whole grains nuts, beans and other legumes, fruits, olive oil, seeds, and spices. Some sources include 1-2 servings of low fat dairy products daily
• Often- at least twice a week:  fish and seafood
• Weekly – moderate portions: poultry, eggs, some sources advocate 1-2 servings of dairy per week instead of per day
• Less often – red meats and sweets
• Drink water daily; wine in moderation

The MD includes the 4 Diet Changes to Reclaim Your Health through its emphasis on fruits, vegetables, whole grains and other non-processed foods with a low glycemic index.

The Mediterranean Diet is Effective for Weight Loss

If you want to lose lots of weight quickly you should look somewhere else. But if you want to lose weight at a healthy rate and keep it off, the MD has proven itself effective.  In a 2011 meta-analysis of 16 randomized controlled trials [2] those on the MD and a low-carb diet lost significantly more than the control group and those on a low fat diet.  Those on the MD showed best results with calorie restriction, physical activity, and adherence to the plan for at least 6 months.

Another analysis of 5 trials with nearly 1,000 subjects showed the MD could maintain long-term weight loss[3].  It also reduces the risk of metabolic syndrome and improves waist circumference, high blood pressure, high LDL cholesterol, and high blood glucose levels [4].

The MD Improves Cardiovascular Health

Coronary heart disease (CHD) is a leading killer in the developed world.  Sadly, much of the suffering is unnecessary. We can reduce our risk of getting it through a healthy diet, quitting smoking, and getting active. Adherence to the MD reduces the risk of developing CHD.  A meta-analysis of 594 studies presented strong evidence of the MD’s ability to help maintain a healthy cardiovascular system [5]. And that is just a fraction of the studies that prove its effectiveness.

The MD May Protect Against Alzheimer’s and Cognitive Impairment

Alzheimer’s Disease and dementia are heartbreaking both for the person experiencing mental decline and their loved ones.  Fortunately, the MD can protect against mild cognitive impairment and reduce the risk of that turning into Alzheimer’s Disease.  In a study of 1,393 participants, adherence to the MD significantly reduced the risk of developing cognitive impairment in the first place. And it cut the development of Alzheimer’s almost in half [6].

Helps Reduce Arthritis Inflammation

I have personal experience with this one.  It really helps. The Mediterranean Diet reduces arthritis inflammation by attacking it through several different biochemical pathways [7]. Since I switched to a modified MD, I almost never experience the swelling and stiffness anymore.

Reduces Cancer Risk

One of the scariest things somebody can hear from a doctor is they have cancer. But we can help our bodies fight off the development of cancer cells.  The MD calls for consuming lots of foods that are high in antioxidants and anti-inflammatory nutrients. These compounds help prevent cell degeneration and the proliferation of cancer cells [1].

Pros and Cons of the Mediterranean Diet

You’ve already read about the health benefits of the Mediterranean Diet.  Here are some other reasons to consider it.

• It is a cost effective way to eat
• You don’t have to completely give up your favorite “sinful” foods. Just make them an occasional treat instead of things you eat every day
• It is flexible.  There are lots of foods you can incorporate in this diet
• There are thousands of Meditrranean Diet Cookbooks (over 2,000 when I searched on Amazon)

Depending on your preferences, some of the Pros may be Cons for you.  Here are a couple I can think of:

• The rules for portion sizes and calorie intake aren’t clear.  Different books may give conflicting advice in this area.  That’s a problem if you want clear, precise guidance.
• You have to experiment to find what works best for you.  When my blood sugar got up into the pre-diabetic range, I experimented until I found the best balance of carbs, protein, and fats for my health.

I make clear in my writings that no diet is the BEST diet for everybody.  That includes the Mediterranean Diet.  But while it may not be the BEST diet for everyone, it is a GOOD diet for everyone and is worth considering if you want to Do Something 4 Health.

References

All references found through Google Scholar