A recent review in Experimental Gerontology (looking at hundreds of thousands of participants) found that in addition to the Mediterranean diet having a strong cardiovascular benefit, it also supports the management and prevention of obesity. Given 51% of US adults are obese or severely obese, this is a sustainable dietary approach worth focusing on. The benefits don’t stop there...
Mediterranean Diet Health Benefits
The Mediterranean diet is the most researched diet and for good reason! The science behind the Mediterranean diet has promising impact on a variety of preventive conditions as well as can support the management of current health issues or conditions.
Exhibited in the review, Mediterranean diet in the management and prevention of obesity, the depiction above represents the obesity-related conditions that are inversely associated with the Mediterranean Diet. As you increase the adherence to this diet, you decrease your risk for these conditions.
What is the Mediterranean Diet?
The Mediterranean Diet is centered on the traditional diets of Mediterranean countries like Greece, Spain & Italy. This diet is mostly comprised of whole, minimally processed foods like veggies, fruit, legumes/pulses, nuts/seeds, whole grains, fish/seafood, dairy (mostly cheese and yogurt), lean proteins, healthy fats primarily from extra virgin olive oil (EVOO) and sprinkled in some red meat, wine (if approved by your doctor) and the occasional sweet.
Although no foods are completely off limits in the Mediterranean diet, below are some of the main food groups to lean on. Ask yourself which one you feel needs more attention in your diet and determine how to best integrate them into your weekly meals so it becomes a new weekly habit.
Fruits & Vegetables
Whole Grains
Legumes & Beans
Fish & Seafood
EVOO
Nuts & Seeds
Herbs & Spices
For example, if you rarely cook with EVOO, start by buying organic cold-pressed extra virgin olive oil and use for all your dressings and when cooking. If you rarely consume beans/legumes, batch cook beans like northern white beans and start adding them as a side to your lunch or dinner a few times per week. If you rarely consume fish/seafood, pick one day of the week to serve salmon (think Sunday Salmon Dinner). Start small and think how you can best integrate these foods into your current rotation. Over time, this new way of eating and all its variety will become habit.
"The Mediterranean Diet is the most sustainable dietary lifestyle that will benefit your overall health and longevity."
Bottom Line
One of the best features of the Mediterranean diet is the diversity of foods this diet encourages. This variety offers nutrient-dense foods to help improve one's health and prevent food monotony.