Perhaps the most well-studied diet in the world, the Mediterranean Diet (MedDiet), has been demonstrated to be beneficial for preventing and treating cardiovascular disease, overweight and obesity, diabetes, hyperlipidemia, dementia, and many other conditions. In this article, I will give you insights about MedDiet that you may not have encountered.
The Mediterranean Diet can be viewed primarily as a plant-based diet with a moderate intake of dairy (mainly cheese and yogurt); zero to four eggs a week; low to moderate fish and poultry intake; low amounts of red meat, moderate wine consumption with meals, and high intake of olive oil. One of the issues with other cultures following the Mediterranean Diet is that they do not consume olive oil in high amounts as people in Mediterranean cultures do
The Mediterranean Diet incorporates fermented foods, including sourdough bread, that may lower the glycemic index, improve digestibility, and increase the bioavailability of vitamins and minerals. Moreover, the salt fermentation of fish and meat may increase the content of bioactive peptides. Examples of fermented meat products with the Mediterranean Diet include dry sausages, pastrami, and an ancient fermented fish product with anchovy sauce. However, one of the downsides of fermented foods is the high amount of sodium.
Remember that fermented foods contain metabolites that balance the gut microbiome and make food more digestible. See my article titled: Why Your Diet Needs Fermented Foods: New Science Confirms Ancient Wisdom.
With the MedDiet, there are specific dietary patterns one should be aware of:
-Most sugars consumed usually come from fruits
-Most olive oil is extra-virgin oil and consumed in much higher amounts than in the West
-Most wine is red
-Whole-grain cereals and not refined versions are consumed
-Legumes are common
-Meat is limited
- Eggs are not common
- Vegetables are mainly consumed raw
-Seasoning with herbs and spices is common
-Food comes from local sources and is local and seasonal
-Social engagement is typical in food preparation and consumption
Incorporating many of the health aspects of the MedDiet into your daily meal planning can pay dividends for your current and future health.
Godos, J., Scazzina, F., Paternò Castello, C., Giampieri, F., Quiles, J. L., Briones Urbano, M., Battino, M., Galvano, F., Iacoviello, L., De Gaetano, G., Bonaccio, M., & Grosso, G. (2024). Underrated aspects of a true Mediterranean diet: Understanding traditional features for worldwide application of a “Planeterranean” diet. Journal of Translational Medicine, 22(1), 294. https://doi.org/10.1186/s12967-024-05095-w
Guasch‐Ferré, M., & Willett, W. C. (2021). The Mediterranean diet and health: A comprehensive overview. Journal of Internal Medicine, 290(3), 549–566. https://doi.org/10.1111/joim.13333
