What are the health benefits of the Mediterranean Diet?

Eating the Mediterranean Diet has positive health effects; they are achieved by combining the Mediterranean Diet food groups with a specific frequency of consumption during the week. This includes eating more plant-based foods (like fruits, vegetables, whole grains, legumes, and nuts) and using extra-virgin olive oil as the main fat source. It also allows for moderate amounts of animal protein and fat, favoring fish and low-fat dairy, while keeping sweets and processed foods to a minimum.

Most of the energy in the Mediterranean diet comes from non-refined carbohydrates (55–60%), followed by fat (30–35%) and protein (about 15%). Carbohydrates mainly come from low-glycemic foods like whole grains and legumes, while sugar intake is kept below 10% by limiting sweets and sugary drinks. The fat sources primarily include monounsaturated fats (19%), saturated fats (9%), and polyunsaturated fats (5%), with a cholesterol limit of 300 mg per day.

Here is some quick information related to the benefits of the Mediterranean diet:

• It contains in fruits, vegetables, and olive oil a variety of bioactive nutrients, including antioxidants, fiber, vitamins, minerals, polyphenols, monounsaturated fats, and omega-3 polyunsaturated fats. Read more

• It has dietary antioxidants that protect cells and tissues from oxidation and prevent or delay the development of several diseases. Read more.

• Greater adherence to the Mediterranean diet is associated with elevated TAC levels and low oxidized LDL-cholesterol concentrations, which have a positive effect on the cardiovascular system. Read more

Studies, research, data, and findings acknowledged by scientific and humanitarian international organizations reveal that the Mediterranean diet gives greater benefits and health outcomes when combined with other lifestyle aspects. Here are a few important ones:

• Ancel Keys defined the Mediterranean diet as low in saturated fat and high in vegetable oils, as observed in Greece and southern Italy during the 1960s. After 25 years of follow-up in the Seven Countries Study, this dietary pattern was associated with a lower risk of coronary heart disease (CHD) compared to northern European countries and the United States.

• PREDIMED Study: One of the most prominent studies, the PREDIMED (Prevención con Dieta Mediterránea) trial, demonstrated a 30% reduction in the risk of major cardiovascular events among individuals following a Mediterranean diet supplemented with extra virgin olive oil or nuts. Read the full study

• Meta-Analysis: Numerous meta-analyses have confirmed that the Mediterranean diet is associated with a lower risk of cardiovascular disease, cancer, type 2 diabetes, and overall mortality. Read the full study

What is the impact of the Mediterranean Diet on diet-related diseases?

1. Cardiovascular Diseases (CVD)

   Evidence: Numerous studies have shown that the Mediterranean diet significantly reduces the risk of heart disease and stroke. This diet improves lipid profiles, reduces blood pressure, and decreases inflammation.

   Mechanism: High intake of monounsaturated fats (like olive oil) and omega-3 fatty acids (from fish) improves heart health by reducing LDL (bad cholesterol) and increasing HDL (good cholesterol). A new study published on JAHA has shown a reduction in cardiovascular disease factors already in 4 weeks!

2. Type 2 Diabetes

   Evidence: The Mediterranean diet is linked to improved insulin sensitivity and glycemic control, lowering the risk of developing type 2 diabetes.

   Mechanism: High fiber content from whole grains, legumes, and vegetables slows glucose absorption, and healthy fats improve insulin response.

3. Obesity and Metabolic Syndrome

   Evidence: This diet is associated with a lower risk of obesity and metabolic syndrome due to its balanced macronutrient profile and focus on nutrient-dense, low-calorie foods.

   Mechanism: Promotes satiety with healthy fats and fiber, reducing overall calorie intake and aiding in weight management.

4. Hypertension (High Blood Pressure)

   Evidence: The DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets are often compared, with both showing benefits in lowering blood pressure.

   Mechanism: High potassium and magnesium content from fruits and vegetables, along with low sodium, help regulate blood pressure.

5. Cancers (e.g., Colorectal, Breast)

   Evidence: Adherence to the Mediterranean diet is linked to a reduced risk of certain cancers, particularly colorectal and breast cancer.

   Mechanism: High intake of antioxidants, fiber, and phytochemicals from plant-based foods helps protect against cellular damage and inflammation.

6. Non-Alcoholic Fatty Liver Disease (NAFLD)

   Evidence: Studies show that the Mediterranean diet can reduce liver fat and improve liver function in individuals with NAFLD.

   Mechanism: The diet’s anti-inflammatory and insulin-sensitizing effects improve liver health and reduce fat accumulation.

7. Osteoporosis

   Evidence: High consumption of fruits, vegetables, and healthy fats in the Mediterranean diet supports bone health.

   Mechanism: Nutrients such as calcium, magnesium, and vitamin K (from leafy greens) play a role in maintaining bone density.

We aim to bring the benefits of the Mediterranean Diet to non-Mediterranean populations. By using The New Modern Mediterranean Diet Food Pyramid, we create restaurant-quality international dishes that are easy to prepare at home