The Mediterranean diet is famous for its touted health benefits, which may have to do with its high produce content.
Indeed, people typically eat three or more servings of vegetables and up to three servings of fruit a day on a Mediterranean diet.
These fresh, whole foods pack an array of disease-fightingantioxidants, and people who fill their diet with these foods have a lower risk of disease. Yet scientists don’t know if it’s the antioxidants or other compounds (or general healthy eating patterns) that are responsible for these advantages.
Here’s a snapshot of some possible Mediterranean diet health benefits.
A Healthier Heart
This eating approach may be most famous for its benefit to heart health, decreasing therisk of heart diseaseby, in part, lowering levels of cholesterol and reducing mortality from cardiovascular conditions.
A Reduced Risk for Certain Cancers
Similarly, the Mediterranean diet has been linked with a lower likelihood of certain cancers, such as breast cancer, colon cancer, and some head and neck cancers.
A Sunnier Mood and a Lower Risk of Depression
If eating in the Mediterranean style prompts you to consume more fruit and vegetables, you’ll not only feel better physically, but your mental health will get a lift, too. Research shows that people who eat more raw fruit and veggies (particularly dark leafy greens like spinach, freshberries, and cucumber) have fewersymptoms of depression, a better mood, and more life satisfaction.
Another review suggests a Mediterranean eating style can support mental health and may play a role in reducing symptoms of depression.
A Lower Risk of Neurodegenerative Diseases
Research has found that a Mediterranean-style diet is associated with better measures of general cognitive function. Over time, the eating pattern may slow cognitive decline and lower the risk of Alzheimer’s disease and otherforms of dementia.
A Reduced Type 2 Diabetes Risk and Better Diabetes Management
Emerging evidence suggests that eating this way offers protective effects for those who have or are at risk for type 2 diabetes.
For one thing, Mediterranean eatingimproves blood sugar controlin those who already have diabetes,suggesting it can be a good way to manage the disease, according to a review of research. What’s more, the studies in another review found that the Mediterranean diet helped people with type 2 diabetes control blood sugar levels, blood pressure, and body mass index (BMI).
Fewer Osteoarthritis Complications
Thanks to its anti-inflammatory effects, the Mediterranean diet may also lower the risk of bone fractures, weight gain (which can put added pressure on the joints), and disability.
Learn More About Health Benefits Associated With the Mediterranean Diet
FAQs
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.
What is not allowed on the Mediterranean diet? ›
Foods to limit on a Mediterranean diet include: Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods. Refined grains: white bread, pasta, tortillas, chips, crackers. Trans fats: found in margarine, fried foods, and other processed foods.
What is a typical Mediterranean breakfast? ›
Common Mediterranean Breakfast Foods
Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.
Are potatoes ok on a Mediterranean diet? ›
Whole grains and starchy vegetables (potatoes, peas and corn). 3 to 6 servings per day.
Are bananas ok on the Mediterranean diet? ›
All types of fresh fruits, including bananas, are a go on the diet. If I'm on the Mediterranean diet, what can I put in my coffee? Coffee is a beloved beverage worldwide, including among those who follow a Mediterranean diet.
Is rice ok on a Mediterranean diet? ›
A Mediterranean eating pattern is plant-centric, and each meal is based on plant foods, which include veggies, fruits, minimally processed whole grains (such as quinoa, brown rice, old fashioned oats and bulgur), pulses (the umbrella term for beans and legumes), nuts and seeds. … And plant-based oils.
Is pasta allowed on a Mediterranean diet? ›
Pasta meals are central to the Mediterranean Diet, not only because they are tasty, inexpensive, and easy meals to prepare, but also because they are the perfect way to highlight and complement many of the other healthy foods in this diet.
Can I eat peanut butter on a Mediterranean diet? ›
And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?
What do I drink in the morning on a Mediterranean diet? ›
Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.
How many eggs a day on Mediterranean diet? ›
Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.
Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.
What are some snacks on the Mediterranean diet? ›
Things like nuts, fruits and vegetables, occasionally dairy in the form of fat free yogurt or other healthy dairy options. If you need something on the sweet side, opt for a small portion dried fruits like dates, figs, or dried apricots. These are all great options and can be jazzed up to make a healthy, tasty snacks.
Is peanut butter on the Mediterranean diet? ›
I've followed the Mediterranean diet for over 2 years, and I buy a lot of staples to keep in my pantry. I regularly stock up on olive oil, Greek yogurt, whole grains, and peanut butter. Other essentials in the Mediterranean diet include foods high in healthy fats and protein.
