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Why the Mediterranean Eating Pattern is More Than Just a Diet, and What It Could Do To Improve Your Health

The Mediterranean diet is one of the world's most studied eating patterns, rich in whole foods, healthy fats, and lean proteins — and linked to a reduced risk of heart disease, diabetes, and more.

Written by Calocurb • May 31, 2023 • 1 min read
Mediterranean diet bowl with salmon, nuts, olives, and vegetables promoting natural appetite control

Key Takeaways

  • The Mediterranean diet is based on traditional eating habits from countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.
  • It emphasizes colorful fruits and vegetables, whole grains, healthy fats like olive oil, and lean proteins like fish and poultry.
  • Red meat, saturated fat, and processed foods are limited in this way of eating.
  • Research links the Mediterranean diet to a reduced risk of heart disease, type 2 diabetes, and certain cancers.
  • The diet is also associated with improved brain health, weight management, and better blood sugar regulation.

The Mediterranean eating pattern is touted as one of the healthiest diets in the world. It emphasizes whole foods, healthy fats, and lean proteins. It's also rich in fruits, vegetables, nuts, whole grains, legumes, fish and low in red meat, saturated fat, and processed foods. Here's a closer look at the Mediterranean way of eating and why it might be good for you.

What is the Mediterranean Diet?

The Mediterranean eating pattern is based on the traditional dietary habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It has been studied extensively for its health benefits, which include a reduced risk of heart disease, diabetes, and certain types of cancer.

Core Principles

The Mediterranean diet is primarily plant-based and includes a variety of colorful fruits and vegetables. It also contains healthy fats like olive oil, nuts, and seeds and lean proteins like fish and poultry. Red meat is limited, and dairy products are consumed in moderation.

Key Components of the Mediterranean Diet

Why Might the Mediterranean Way of Eating Be Good for You?

It has been linked to many health benefits, including:

Recipes to Try

If you want to improve your overall health, the Mediterranean way of eating is worth considering. It doesn't hurt that it's delicious and nutritious at the same time. We've put together our top three Mediterranean recipes for you to try at home.

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad

Greek Lemon Chicken Skewers

Greek Lemon Chicken Skewers

Shakshuka

Shakshuka

References

  1. Vegetables and Fruits: It emphasizes consuming various colorful fruits and vegetables, as they are a great source of vitamins, minerals, and antioxidants. ⤴
  2. Whole Grains: Whole grains like brown rice, quinoa, and whole-wheat bread are a staple in this way of eating. ⤴
  3. Healthy Fats: Includes healthy fats like olive oil, nuts, and seeds. These healthy fats can help reduce inflammation and lower the risk of heart disease. ⤴
  4. Lean Proteins: Lean proteins like fish, chicken, and legumes are included. These proteins are a great source of nutrition without the added saturated fat found in red meat. ⤴
  5. Red Wine: While not a requirement of the Mediterranean diet, red wine is often consumed in moderation with meals. It is believed to have heart-healthy benefits due to its high antioxidant content. ⤴
  6. Reduced Risk of Heart Disease: The Mediterranean diet is rich in healthy fats, which can help lower LDL (harmful) cholesterol levels and reduce the risk of heart disease. ⤴
  7. Improved Brain Health: It is high in antioxidants, which can help protect the brain from oxidative stress and reduce the risk of cognitive decline. ⤴
  8. Reduced Risk of Type 2 Diabetes: It is rich in fiber and low in processed foods, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes. ⤴
  9. Weight Loss: It is a healthy, balanced eating method that can help with weight loss and weight management. ⤴
  10. Willett WC, Sacks F, Trichopoulou A, et al. Mediterranean diet pyramid: a cultural model for healthy eating. Am J Clin Nutr. 1995;61(6 Suppl):1402S-1406S. ⤴
  11. Sofi F, Cesari F, Abbate R, et al. Adherence to Mediterranean diet and health status: meta-analysis. BMJ. 2008;337:a1344. ⤴
  12. Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-1290. ⤴
  13. Martinez-Gonzalez MA, Sanchez-Tainta A, Corella D, et al. A provegetarian food pattern and reduction in total mortality in the Prevención con Dieta Mediterránea (PREDIMED) study. Am J Clin Nutr. 2014;100 Suppl 1:320S-328S. ⤴
  14. Schwingshackl L, Hoffmann G. Adherence to Mediterranean diet and risk of cancer: an updated systematic review and meta-analysis. Nutrients. 2017;9(10):1063. ⤴
  15. Serra-Majem L, Roman B, Estruch R. Scientific evidence of interventions using the Mediterranean diet: a systematic review. Nutr Rev. 2006;64(2 Pt 2):S27-47. ⤴
  16. Martínez-González MA, Toledo E, Arós F, et al. Extra virgin olive oil consumption reduces risk of atrial fibrillation: the PREDIMED (Prevención con Dieta Mediterránea) trial. Circulation. 2014;130(1):18-26. ⤴
  17. Sofi F, Abbate R, Gensini GF, Casini A. Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic review and meta-analysis. Am J Clin Nutr. 2010;92(5):1189-1196. ⤴
  18. Rosato V, Temple NJ, La Vecchia C, Castellan G, Tavani A, Guercio V. Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2019;58(1):173-191. ⤴
  19. Mayo Clinic. Mediterranean diet: A heart-healthy eating plan. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801. Accessed May 11, 2023. ⤴
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