The Mediterranean Diet
What is the Mediterranean Diet?
This dietary pattern was named the “Mediterranean diet” because it includes both diet and lifestyle factors practiced by people who live in countries that border the Mediterranean sea. This dietary pattern focuses on consuming whole, nutrient dense foods like fruits, vegetables, whole grains, healthy fats and lean protein while limiting red meat and sugar. It is most commonly recognized by its inclusion of red wine (in moderation) and emphasis on extra virgin olive oil (EVOO). The Mediterranean diet does not only focus on food, it includes prioritizing healthy lifestyle patterns also to be a well-rounded practice, these include: daily physical activity, adequate sleep routine, socializing with friends and family, and living a low-stress lifestyle. Adhering to a mediterranean dietary pattern can improve our overall health and reduce inflammation within our bodies, leading to a healthier life.
Foods to Include:
This is a sample list of foods, not a comprehensive list from each food group.
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Apples, berries, citrus fruits, melon fruits, bananas, mango, peaches, pears, plums, prunes, pomegranate, dates, and figs
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Cruciferous vegetables, leafy greens, peppers, artichokes, asparagus, avocado, carrots, eggplant, celery, fennel, jicama, leeks, mushrooms, okra, olives, onion, cucumber, peas, tomato, zucchini
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Lean meat (poultry), eggs, fish, seafood
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Amaranth, barley, buckwheat, corn, couscous, millet, oats, polenta, potatoes, pumpkin, quinoa, rice, rutabaga, rye, sweet potatoes, squash, wheat berries and whole wheat bread
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Almonds, cashews, walnuts, pistachio, peanuts, hazelnut, pecans, pine nuts, chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds and sunflower seeds
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Beans, edamame, lentils, split peas
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Avocado, cheese, coconut, milk, oils (avocado, grapeseed, EVOO, sunflower, & walnut), yogurt
A variety of herbs and spices are used to enhance the flavors of these foods and to create beautiful dishes without heavy use of salt. The mediterranean diet also focuses on consuming water, herbal teas, coffee and red wine. Even beverage choice is included in this dietary pattern, we want to stay away from processed drinks that are loaded with sugars and dyes and instead opt for beverages that include phytonutrients and antioxidants.
Research on the Mediterranean Diet
Sounds easy, right? In the Western world, hustle culture is prevalent and while many aim to reach incredible goals and achievements in both their personal and professional lives, our way of going about these things may be toxic to our health. It’s all about balance and research even shows that poor sleep hygiene, high stress environments, poor nutrition and lack of routine exercise all play a role in chronic disease development, with nutrition being a core factor.
Quick Numbers:
38M+
Children and adults have diabetes in the US.
2021
In 2021, heart disease and stroke claimed more lives in the US than cancer and chronic lower respiratory disease combined.
129M
people in the US have at least 1 major chronic disease (i.e. heart disease, cancer, diabetes, obesity, hypertension)
The numbers above are telling when it comes to the chronic disease epidemic in our country. Nutrition is one of the American Heart Association’s “Life’s Essential 8” which are key health factors that contribute to risk of developing disease or stroke. It was reported as one of the lowest scores across the U.S. with leading dietary risk factors of high sodium intake, low whole grain intake, and low legume intake. The Mediterranean diet is one of, if not the most researched dietary pattern, with extensive literature on the beneficial effects of adapting this diet for healing and prevention. This dietary pattern also includes consuming less sodium and more whole grains and legumes, among other nutrient dense foods. The Mediterranean diet has shown to reduce inflammation, which is a risk factor for developing chronic disease such as cancer, diabetes and cardiovascular disease. Another research study provided evidence of the prevention and management of the previously mentioned diseases along with metabolic diseases, neurodegenerative diseases, depression, respiratory disease and bone fractures. The Mediterranean diet is both anti-inflammatory and antioxidant rich, resulting in both disease prevention and healthy aging. Telomeres shorten as we age, and this can lead to many age-related diseases (i.e. Alzheimer’s disease) and death. Another piece of literature showed evidence that following a mediterranean diet is associated with longer telomere length.
Is the Mediterranean Diet Right for Me?
It’s important to remember that the Mediterranean diet is not just a food plan, it includes healthy lifestyle factors to optimize wellness. Especially in our busy society we need to prioritize healthy habits that include good sleep hygiene, daily physical activity, socializing, reducing stress and eating a nutrient dense, variety of whole foods.
As with any dietary pattern, the Mediterranean diet is not full proof. Fortified foods such as dairy products are key foods for consuming vitamin D and calcium and red meat is a great source of dietary iron. The Mediterranean diet can also be costly, especially with rising grocery prices. Practicing portion control is crucial when following the Mediterranean diet as many of these nutrient dense foods like seeds, nuts and oils are also calorie dense, over consumption can lead to weight gain.
Conclusion
The Mediterranean diet includes both nutrient dense, whole foods along with healthy lifestyle factors to achieve long-lasting health and wellness. As with any dietary pattern or plan, nothing is one-size fits all. We should aim to reduce stress levels, get a good night’s rest, move our bodies through exercise, and eat a variety of fruits, vegetables, whole grains and protein routinely. The Mediterranean diet has extensive literature and evidence to show it is beneficial to our health.
References
Raymond, J. & Morrow, K. Krause and Mahan’s Food & The Nutrition Care Process. 16th ed. Elsevier; 2023.
Examine the Facts. American Diabetes Association. https://diabetes.org/about-diabetes/statistics. Accessed May 26, 2024.
2024 Heart Disease and Stroke Statistics Update Fact Sheet At-a-Glance. American Heart Association. https://www.heart.org/-/media/PHD-Files-2/Science-News/2/2024-Heart-and-Stroke-Stat-Update/2024-Statistics-At-A-Glance-final_2024.pdf?sc_lang=en. Accessed May 26, 2024.
Benavidez GA, Zahnd WE, Hung P, Eberth JM. Chronic Disease Prevalence in the US: Sociodemographic and Geographic Variations by Zip Code Tabulation Area. Prev Chronic Dis 2024;21:230267. DOI: http://dx.doi.org/10.5888/pcd21.230267.
Kiani AK, Medori MC, Bonetti G, et al. Modern vision of the Mediterranean diet. J Prev Med Hyg. 2022;63(2 Suppl 3):E36-E43. Published 2022 Oct 17. doi:10.15167/2421-4248/jpmh2022.63.2S3.2745
Dominguez LJ, Di Bella G, Veronese N, Barbagallo M. Impact of Mediterranean diet on chronic non-communicable diseases and longevity. Nutrients. 2021;13(6):2028. Published 2021 Jun 12. doi:10.3390/nu13062028
Canudas S, Becerra-Tomás N, Hernández-Alonso P, et al. Mediterranean diet and telomere length: a systematic review and meta-analysis. Adv Nutr. 2020;11(6):1544-1554. doi:10.1093/advances/nmaa079
