Why are Mediterranean-style diets considered so beneficial for health and wellness?

The Mediterranean Diet is well-regarded in the scientific literature as a healthy dietary pattern that is appropriate to address many lifestyle health conditions and is consistently viewed as an ideal overall nutritional approach for wellness. Aptly named, the foods included in the Mediterranean Diet are those typically found in the diets of populations in Italy, Spain, Greece and other locations in the Mediterranean. It is believed that this eating pattern is associated with longevity in the people from these areas which makes it an even more desirable nutritional approach for many. 

First, what are the components of a Mediterranean Diet:

• Olive oil as the primary source of monounsaturated fat along with avocados and tree nuts and healthy polyunsaturated fats from fish and some nuts and seeds
• Fruits and vegetables 
• Herbs and spices like rosemary, garlic, basil and fennel
• Nuts, like walnuts, almonds and cashews and seeds such as flax, hemp and chia
• Legumes, leans, lentils
• Whole grains
• Fish and poultry
• Moderate portions of eggs and dairy
• Less frequent consumption of red meat
• Limited to no processed foods and generally low in saturated fats

Why is a Mediterranean Diet beneficial?

• It contains higher amounts of healthy fats, especially omega-3 fatty acids, which are optimally sourced from salmon, flax seeds, and walnuts.  As well as monounsaturated fats from olive oil, avocados and tree nuts
• Proteins from mixed plant and animal sources, lots of fish, some of which also are a great source omega-3 fatty acids, as noted above
• An abundance and diversity of plants which means plenty of:
• Fiber 
• Polyphenols
• Micronutrients

It is not a strict diet; rather general guidelines that are adaptable to fit a variety of health needs.  It is attainable and sustainable. Most of the foods on the Mediterranean Diet are typically found in most grocery stores. It’s reflective of balance and low to no processed foods. It can be an easy way to ease into or transition into a more healthful way of eating and to ensure that you are getting adequate nutrition.

The Mediterranean Diet can have a favorable impact on certain health conditions

The Mediterranean Diet can reduce the risk of cardiovascular disease because it is associated with lower cholesterol and more flexible arteries with lower incidence of plaque building up. It also is beneficial for reducing the risk of diabetes because the diet is low in sugar and it enhances the body’s ability to metabolize, or use, sugar.  It is also anti-inflammatory and can reduce chronic inflammation as well as improve your body’s immune system function which can increase the ability to fight off acute inflammation from infections or disease.  Eating a diet high in fiber and nutrients will also improve your gut integrity and the abundance and diversity of the beneficial bacteria in your gut microbiome - which contributes to modulating inflammation and immune health, along with numerous other health benefits related to metabolism, cardiovascular health, brain and mood health and hormone health, to name a few.  To learn more, check out here and here.

If I can help you structure a version of a Mediterranean Diet that fits with your goals and lifestyle, reach out!