Are you are looking for a diet plan that benefits your heart, brain, and overall health? If you are, the Mediterranean diet can be the perfect fit for you. There are so many amazing benefits of the Mediterranean diet. This popular diet plan blends all ancient cooking methods and traditional flavors with the very basics of healthy eating.
People living along the bank of the Mediterranean Sea are famous for their longer life spans. The not-so-surprising secret behind their impressive health status and longevity is undoubtedly an active lifestyle and better weight management. The most important of all is a diet rich in nuts and produce and low in sugar, red meat, and saturated fats. This dietary lifestyle, famously attributed to the Mediterranean diet offers a lot of health benefits. They include weight loss, better brain health, and improved heart health. The Mediterranean diet is highly recommended to be followed by many health experts around the world.
This article will discuss the benefits of the Mediterranean diet and why you should incorporate it into your daily diet.
What is the Mediterranean Diet?
When you think about the Mediterranean food, your mind probably jumps to pizza, pasta, or baklava. Maybe even delicious lamb chops from Greece. However, you may be surprised to know that these dishes do not exactly fit the definition of a Mediterranean diet.
The Mediterranean diet is a way of eating that involves the use of traditional cuisines of all the countries located along the border of the Mediterranean Sea. It is a little difficult to define this diet. It is typically high in fruits, vegetables, beans, whole grains, nuts, and olive oil.
The main components of this diet which are behind the Mediterranean diet benefits include:
- Eating more fruits, vegetables, healthy fats, and whole grains
- Moderate consumption of dairy products
- Consumption of fish, eggs, beans, poultry, and fish on a weekly basis
- Limited intake of red meat
Other aspects of the Mediterranean diet include enjoying a glass of red wine occasionally. Being physically active, and of course, sharing meals with other members of the family are traditional for this area of the world too.
Now that you understand the concepts of this diet, let’s move on to discuss the benefits of the Mediterranean diet.
Mediterranean Diet Benefit #1: Weight Loss
Of course, this is the one we love the most. The most awesome benefit of the Mediterranean diet is WEIGHT LOSS. For people fighting chronic obesity for a long time, weight loss is among the most important Mediterranean diet benefits. Research has suggested that following this diet plan can not only help people lose weight but also maintain this healthy weight for a long time. In fact, if followed correctly, this diet plan alone can help you lose as much weight as you can on a low-carb diet. Studies have also found that the Mediterranean lifestyle can also reduce the risk of abdominal obesity in people. [8]
Mediterranean Diet Benefit #2: Stroke Prevention
The most convincing evidence that connects the Mediterranean diet with a reduced risk of stroke is the 2013 study published in the New England Journal of Medicine. This study found that adhering to the dietary protocols of this diet can reduce the incidence and mortalities related to stroke by 30 percent. [2] This is primarily because the Mediterranean diet focuses on natural fruits, vegetables, and whole grains that reduce the risk of hypertension, which is the number one risk factor for stroke.
Mediterranean Diet Benefit #3 Relief from Depression and Anxiety
Did you know that psychiatrist recommend a diet rich in vegetables and healthy fats? This is because this type of diet aids in treating anxiety, depression, and other mental health problems. These foods, especially eggs, spinach, and kale, are particularly rich in carotenoids that balance the good bacteria in your gut. Balancing this good bacteria helps improve your mood, all thanks to the gut-brain connection. Because all these foods make up a major part of the Mediterranean diet, you can expect to experience an improvement in your mental health and energy by simply eating them. [3]
Mediterranean Diet Benefit #4: Blood Sugar Stabilization
Blood sugar stabilization is one of the most useful benefits of the Mediterranean diet.
Unlike other diet plans, the Mediterranean diet is mainly based on healthy carbs such as whole grains. These types of carbs usually bring along with them a lot of benefits. Consuming complex whole-grain carbs, such as quinoa and buckwheat as opposed to refined ones can keep your blood sugar levels within a healthy range. In addition to keeping blood sugar levels low, complex carbs provide you with high levels of energy.
Mediterranean Diet Benefit #5: Postmenopausal Benefits
This is one of the lesser-known Mediterranean diet benefits that not many people are aware of. Following this diet plan can improve bone mass and enhance muscle mass, particularly in postmenopausal women. Considering how menopause can affect them both negatively, adopting on this diet seems like a good idea. [4]
Mediterranean Diet Benefit #6: Better Gut Health
Gut health is closely determined by the balance between the good and bad bacteria inside the body. This bacterial collection, collectively known as the gut microbiome, has been found to improve in people following the Mediterranean diet. This is due to its high fruit and vegetable content.
Mediterranean Diet Benefit #7: Cancer Risk Reduction
Cancer reduction is also a hidden benefit of the Mediterranean diet.This antioxidant and anti-inflammatory-rich diet can particularly protect against cancers of the stomach, breasts, prostate, and head and neck. According to experts, these protective properties can be mainly attributed to the higher consumption of fruits, veggies, and whole grains. [5]
Mediterranean Diet Benefit #8: Longevity
The Mediterranean diet is a nutrient-rich dietary lifestyle that improves general health. As health is improved, you reduce the risk of several, potentially-fatal diseases like stroke and heart disease. You can expect to enjoy a longer, healthier life as a part of the most important benefits of a Mediterranean diet.[6]
Mediterranean Diet Benefit #9: Prevention of Type 2 Diabetes
While many people may find it counterintuitive that a diet plan with so many carbohydrates and ancient grains can help prevent diabetes, certain factors make it easier to comprehend. For example:
- The Mediterranean diet includes whole grains and good carbohydrates coming from vegetables only, both of which do not affect your blood glucose as much as refined carbs do.
- This diet does not encourage eating too many desserts and sweets
- It includes lots of protein and healthy fats.
- It encourages daily exercise which helps in the management of diabetes.
Mediterranean Diet Benefit #10: Better Cognition
Better cognition one of the most popular benefits of a Mediterranean diet, especially among aging individuals. Evidence suggests that following this diet plan can reduce cognitive decline while preventing diseases like Alzheimer’s.
A 2016 review published in a journal named Frontiers in Nutrition analyzed the results of 12 independently carried out research studies to conclude that adhering to the Mediterranean diet can boost the health of the brain while reducing cognitive decline and minimizing the risk of encountering any diseases related to memory. [7]
Mediterranean Diet Benefit #11: Arthritis Relief
Limited evidence suggests arthritis improvement as one of the potential benefits of the Mediterranean diet. This is because a lot of foods that are typically included in this diet possess anti-inflammatory properties, such as olive oil, berries, and leafy greens. These foods can reduce the swelling around joints and improve pain management.
The Arthritis Foundation has officially endorsed this particular dietary plan to help manage the symptoms of arthritis in a better way.
Mediterranean Diet Benefit #12: Improved Blood Pressure and Cholesterol
High blood pressure and elevated cholesterol levels are two important markers that not only determine your overall health status but also decide the risk of many diseases. If either of these markers is beyond the normal range, it may lead to different health problems that can cut down the lifespan significantly.
Fortunately, there are different ways to manage to lower LDL cholesterol and keep your blood pressure within the normal range. The Mediterranean diet is one of them. Scientists have worked hard to evaluate how these two markers are affected by dietary habits in different individuals. So far, they have concluded that those who adhere to a Mediterranean diet are better able to regulate their cholesterol. [9]
Similarly, following this diet can also help lower blood pressure in all people, irrespective of whether they suffer from hypertension. [10]
Mediterranean Diet Benefit #13: A Healthy Heart
The earliest study that established a link between the Mediterranean diet and improved heart health dates back to the 1950s. Scientists discovered that people residing in the southern side of Italy had a low risk of heart disease. They had a much lower risk of encountering heart disease and its related mortality compared to those living in the posh areas of New York. [1]
Since then, sufficient studies have been conducted validating improved heart health as one of the possible benefits of a Mediterranean diet. Following this diet can also help improve the blood cholesterol level which further improves heart health.
Conclusion
For people looking forward to spending a healthier, longer life with high quality, the choice of a diet plan plays an important role. Because of the potential Mediterranean diet benefits mentioned above, it can be considered a viable choice for ultimate health. On the diet you can live a great life with better heart health, improved cognition, healthy body weight, and a lot more health benefits.
