Why Is The Mediterranean Diet One Of The Healthiest Ways to Eat?

What is the Mediterranean Diet?

The Mediterranean diet is a broad term that encompasses the traditional eating patterns, food knowledge, skills, and customs of people living in countries around the Mediterranean Sea.

The Mediterranean diet became widely recognised in the 1950s, thanks to American physiologist Ancel Keys. He led the Seven Countries Study, which examined the connection between diet, lifestyle, and heart disease. The study tracked the eating habits of over 12,000 men from different countries and found that those following a Mediterranean-style diet had the lowest risk of heart disease.

Though the study had its flaws, it paved the way for numerous studies over the years that show the Mediterranean diet offers a range of health benefits, including a reduced risk of heart disease, type 2 diabetes, and some cancers.

What Makes the Mediterranean Diet So Special?

So, what is it about the Mediterranean diet that makes it so beneficial? The secret lies not in any single food or nutrient, but in the overall combination of foods consumed.

Plant-based foods – such as fruits, vegetables, whole grains, beans, and nuts – form the core of the Mediterranean diet. These foods are packed with vitamins, minerals, and fibre that contribute to overall health.

The main fat in the Mediterranean diet is olive oil, which is rich in monounsaturated fats. These healthy fats help maintain cholesterol levels in the healthy range. Extra Virgin olive oil is also rich in antioxidant compounds called phenols, which have positive effects throughout the body.

Other staples like olives, nuts, and seeds provide healthy fats, vitamins, minerals, and fibre – important for maintaining overall health.

The Social Side of Eating

Another way the Mediterranean diet may benefit health is via the emphasis it places on the social aspects of eating. Sharing meals with friends and family is an important part of the Mediterranean lifestyle, and research suggests that eating with others can positively affect our mental health.

References

Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.-I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J., Lamuela-Raventos, R. M., Serra-Majem, L., Pintó, X., Basora, J., Muñoz, M. A., Sorlí, J. V., Martínez, J. A., Fitó, M., Gea, A., … Martínez-González, M. A. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25), 1–14. https://doi.org/10.1056/nejmoa1800389

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