10 Benefits of the Mediterranean Diet
10 Benefits of the Mediterranean Diet
In an earlier blog, we called the Mediterranean Diet the “anti-fad diet.” The Mediterranean Diet is not a typical “diet” as we use the word. It is a way of eating and a lifestyle that celebrates many foods and helps guide decisions about how often we should be eating them. Backed by strong evidence over years of scientific research, the Mediterranean Diet has many benefits for overall health, including these 10.
It increases how many plant foods you eat. The Mediterranean Diet incorporates certain ingredients on our plates every day: fruits, vegetables, whole grains, legumes, nuts, seeds and olive oil. There are numerous health benefits to eating more plant foods.
It diversifies the variety of plant foods you eat. In addition to adding more plant foods to our plates, we should aim to select a variety. Each plant food has a different nutrient profile. Plus, eating a variety of plant foods is more exciting for our palates.
It supports disease prevention. Studied for many years, the Mediterranean Diet is associated with a lower risk of some cancers, better cognitive performance and improved cholesterol and triglyceride levels (see sources here).
It supports weight management. A Mediterranean way of eating includes mostly plant foods. Because plant foods are relatively lower in calories compared to other foods, eating more plant foods prepared in healthful ways is a strategy that supports weight management.
It promotes hydration. The Mediterranean Diet recommends drinking mostly water. Water makes up 60% of the human body and is involved in many bodily functions such as supporting digestion and transporting nutrients.
It allows room for meats and sweets occasionally. You won’t find a Mediterranean Diet list of foods you can’t eat. Rather, it is recommended to enjoy foods in the meats and sweets category less often.
It encourages regular physical activity. Staying physically active supports overall health including immunity. Commit to moving your body daily in ways that you enjoy.
It emphasizes the importance of eating meals with other people. Eating meals with others is a great way to enjoy quality time together over delicious food as well as practice mindful eating. If it’s not possible to gather in person, plan a virtual meal.
It’s friendly for a budget. A Mediterranean way of eating includes plant proteins like beans and lentils. Per gram of protein, plant proteins are typically less expensive than animal proteins like meat, fish, eggs and dairy foods.
It celebrates all food preferences. No one food is required for health. Choose the foods that work best for you and your family. But stay open-minded to ingredients prepared in different ways. Our palates and preferences evolve over time.
Our favorite Mediterranean-inspired recipes include:
Visit the Oldways website for more information on traditional diets such as the African Heritage Diet, Asian Heritage Diet and Latin American Heritage Diet.
