Diets Debunked

In a world where fad diets come and go, the Mediterranean diet stands out as a timeless, science-backed approach to eating that has been celebrated for decades. Rooted in the traditional eating habits of countries bordering the Mediterranean Sea (such as Greece, Italy, and Spain) this diet is not just about food; it’s a lifestyle that promotes health, longevity, and enjoyment. But why does the Mediterranean diet work so well?

What is the Mediterranean diet?

The Mediterranean diet is a way of eating that emphasises whole, minimally processed foods, with a focus on plant-based ingredients. It’s not a strict set of rules but rather a flexible pattern of eating that reflects the culinary traditions of the Mediterranean region. At its core, it’s about balance, variety, and moderation.

What’s included?

The Mediterranean diet is rich in nutrient-dense foods that work together to support overall health. Here’s what you’ll typically find on the menu:

• Fruits and vegetables: A colourful array of fresh produce, such as tomatoes, leafy greens, aubergines, oranges, and berries, forms the foundation of the diet. These are full of antioxidants, which can help reduce inflammation and reduce the risk of heart disease and cancers, but are also nutrient rich and low in calorie, making a lower body weight easier to maintain. A minimum of 5 80g portions is advised, but the more, the merrier.
• Healthy fats: One of the most important aspects of the Med diet, healthy fats such as olive oil are used in abundance (between 2-4 tablespoons per day!). Nuts, seeds, and avocados are also included.
• Oily fish: Oily fish contain omega-3 fats which can be difficult to get elsewhere, and are known not only for their heart health ability, but also the ability to improve cognition and help reduce the risk of dementia and other cognitive impairments. 2 servings per week is generally advised.
• Lean proteins: Fish and seafood are staples, and white fish or other non-omega-3 rich seafood is also eaten alongside the oily fish, at least once per day. Poultry and eggs are eaten in moderation, perhaps no more than once per day, and dairy is kept at a lower level, with dairy from goats and sheep being preferred (approximately 2-3 portions per day).
• Beans and lentils: these are generally the preferred protein source other than fish, as they provide fibre and a wide range of micronutrients. Aim for 1-2 portions per day.
• Whole grains: Prioritising high fibre, unprocessed carbs is ideal for the Med diet. Eat these in moderation; no more than a small portion at each meal, and aim to prioritise the beans and lentils where you can instead.

Foods like red meat, processed meats, and sugary treats are limited, making the diet naturally lower in saturated fats and added sugars.

The research behind the Mediterranean diet

The Mediterranean diet isn’t just a cultural tradition—it’s backed by decades of scientific research. Studies have consistently shown that this way of eating is associated with a lower risk of chronic diseases and improved overall health.

For example, the PREDIMED study, one of the largest and most comprehensive trials on the Mediterranean diet, found that participants who followed the diet had a significantly reduced risk of heart disease, stroke, and type 2 diabetes. Other research has linked the diet to improved brain health, a lower risk of certain cancers, and even better mental health outcomes.

The secret lies in the combination of nutrient-rich foods. Olive oil, for instance, is packed with monounsaturated fats and antioxidants, which help reduce inflammation and protect against heart disease. Fish provides omega-3 fatty acids, which are essential for brain and heart health, while the abundance of fruits, vegetables, and whole grains ensures a high intake of vitamins, minerals, and fibre.

But it isn’t just about the food…

The thing that makes the Mediterranean diet so powerful is not just the dietary pattern, but the whole lifestyle and ethos around food. Food is a social time, and time is specifically taken to eat and enjoy each meal with friends and family. Food isn’t eaten on the go, or quickly at your desk whilst working; it is almost eaten in a methodical, ritualistic way with friends and family taking the time to eat together and socialise.

Equally, other aspects of the Mediterranean life can also significantly improve the health of those following the lifestyle. Slow, stress free lifestyles, with a focus on gentle and regular exercise (such as walking and gardening), the growing of your own food, and taking the time to cook each meal also significantly improves outcomes for people following the Med diet.

The benefits we see from following the Mediterranean lifestyle

The Mediterranean lifestyle offers a wide range of benefits, making it one of the most well-rounded and sustainable eating patterns available.

1. Reduced risk of heart disease: The diet’s emphasis on healthy fats, fibre, and antioxidants helps lower cholesterol, reduce blood pressure, and improve overall cardiovascular health.
2. Improved ability to manage weight: With its focus on whole, filling foods, the Mediterranean diet can help maintain a healthy weight without the need for strict calorie counting.
3. Better cognition and dementia prevention: Studies suggest that the diet may protect against cognitive decline and reduce the risk of Alzheimer’s disease.
4. Lower risk of diabetes: The diet’s low glycemic load and high fibre content help regulate blood sugar levels, reducing the risk of type 2 diabetes. Equally, it’s impact on weight has a huge impact on the likelihood of developing insulin resistance.
5. Improved lifespan and quality of life: People who follow the Mediterranean diet tend to live longer, healthier lives, thanks to its protective effects against chronic diseases.

Easy ways to eat in a more Mediterranean way

Adopting the Mediterranean diet doesn’t require a complete overhaul of your eating habits. Simple and small changes to your diet can allow you to eat in a way which is more in line with the Mediterranean diet, without the complete dietary change.

1. Swap butter for olive oil: Use extra virgin olive oil as your primary cooking fat. Drizzle it over salads, roasted vegetables, or even bread.
2. Eat more plants: Aim to fill half your plate with vegetables at every meal. Add a side salad or a handful of leafy greens to your dishes.
3. Choose whole grains, or switch to beans or lentils: Replace refined grains with whole grains like brown rice, whole wheat pasta, or barley, or even swap out your bed of rice for a bed of lentils,
4. Snack on nuts and seeds: Keep a stash of almonds, walnuts, or pumpkin seeds for a healthy, satisfying snack.
5. Go fish: Incorporate fish into your meals at least twice a week, ideally the oily variety. Grilled, baked, or pan-seared, it’s a delicious and nutritious option.
6. Flavour with herbs and spices: Experiment with fresh or dried herbs like basil, thyme, and cumin to add depth to your dishes without relying on salt. Reduce the salt intake by seasoning only at the pot, not at the table.
7. Enjoy fruit for dessert: Instead of reaching for sugary treats, end your meal with a piece of fresh fruit. You can have this with some Greek yoghurt for a delicious and nutritious treat.
8. Savour your meals: The Mediterranean diet is as much about how you eat as what you eat. Take time to enjoy your meals with family and friends, and eat mindfully.

A diet for life

The Mediterranean diet is more than just a way of eating—it’s a celebration of food, community, and well-being. Its flexibility, delicious flavours, and proven health benefits make it a sustainable choice for anyone looking to improve their diet and overall health. By embracing the principles of the Mediterranean diet, you’re not just nourishing your body; you’re adopting a lifestyle that promotes vitality and joy.