Recently, US News & World Report released its 2024 list of the best diets, and the Mediterranean Diet has once again claimed the top spot as the overall best diet, consistently meeting expectations over the years. Additionally, the Mediterranean Diet excelled in several specific categories, ranking as the best diet for health, bone and joint health, family-friendliness, heart health, diabetes management, and ease of adherence. So, what makes the Mediterranean Diet so uniquely appealing that it has maintained its leading position for seven consecutive years?
Benefits of Following the Mediterranean Diet
1. Prevention of Cardiovascular Diseases
Cardiovascular diseases are the leading cause of death globally, causing approximately 4 million deaths annually in China alone, and are a major factor in disability and reduced lifespan. Research indicates that primary prevention of cardiovascular diseases, focusing on lifestyle interventions and risk factor management, can effectively delay or prevent cardiovascular events. Various dietary patterns have been studied to reduce the risk of cardiovascular diseases, such as the DASH diet, low-fat diets, and low-fat, low-sodium diets, with the Mediterranean Diet standing out among them. A study published in the prestigious medical journal The Lancet followed participants for seven years and found that, compared to a low-fat diet, the Mediterranean Diet significantly reduced the risk of future cardiovascular events in patients with coronary heart disease by an average of 26.6%. This preventive effect was particularly notable in men, reducing their risk by 33%.
2. Weight Loss and Fat Reduction
Obesity is one of the top ten chronic diseases identified by the World Health Organization. Obese individuals are more prone to metabolic diseases, cardiovascular diseases, chronic kidney disease, and dementia, with visceral fat accumulation being particularly dangerous. A study published in BMC Medicine recruited nearly 300 participants with an average age of 51 and an average body mass index (BMI) of 31.2 kg/m², with a body fat percentage of 29%. After 18 months of follow-up, the study found significant reductions in weight, waist circumference, and visceral fat among participants following a healthy diet, the Mediterranean Diet, and the Green Mediterranean Diet. The Mediterranean Diet helped reduce visceral fat by 6%, while the Green Mediterranean Diet (to be introduced later) reduced it by 14.1%.
3. Prevention of Dementia
Currently, around 50 million people globally suffer from dementia, with this number expected to triple to 150 million by 2050. A healthy brain is closely linked to our lifespan and quality of life, making brain health protection crucial. A study published in BMC Medicine found that the Mediterranean Diet helps prevent dementia, with higher adherence to the diet correlating with a lower risk of developing dementia over nine years. Remarkably, even individuals with a high genetic risk (such as those carrying dementia-related gene mutations) can reduce their risk by following the Mediterranean Diet. This study, which included over 60,000 participants with an average age of 63.8 from the UK Biobank, analysed their dietary habits, lifestyle, family history of dementia, and APOE gene mutations (associated with dementia). Results showed that participants with moderate and high adherence to the diet had a relative risk reduction of 7.8% and 23%, respectively, compared to those with low adherence.
Additionally, past research has found that the Mediterranean Diet not only helps prevent certain cancers and type 2 diabetes but may also improve sleep quality and enhance fertility, among other health benefits.
How to Follow the Mediterranean Diet
The Mediterranean Diet is a dietary pattern centred around plant-based foods such as vegetables, fruits, fish, whole grains, legumes, and olive oil. Its popularity may stem from its flexibility and scientific backing. Unlike many diets, the Mediterranean Diet does not strictly dictate exact quantities of each food but emphasises a few basic dietary principles, allowing for personal choice within these guidelines.
The appeal of this diet lies in its ability to provide healthy guidance without making us feel overly restricted. The Mediterranean Diet Pyramid clearly illustrates the frequency and proportion of various foods, helping us easily grasp the essentials of healthy eating:
Daily Consumption:
- Plenty of Vegetables and Fruits: Especially dark-coloured varieties like broccoli, kale, spinach, strawberries, grapes, and blueberries.
- Whole Grains, Tubers, and Legumes: Such as whole oats, brown rice, barley, corn, buckwheat, potatoes, sweet potatoes, radishes, and yams.
- Olive Oil (as the primary source of dietary fat), Nuts (such as walnuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds), and Seeds: Aim for 1-2 servings daily.
- Herbs and Spices: Natural ingredients like garlic, basil, mint, rosemary, nutmeg, and cinnamon to replace salt and other unhealthy seasonings.
Weekly Consumption:
- Fish and Seafood: Such as salmon, sardines, trout, tuna, prawns, oysters, crabs, and shellfish, recommended twice a week.
- Poultry, Eggs, and Dairy: Including chicken, duck, turkey, cheese, and yoghurt, consumed in moderation.
Occasional Consumption:
- Sweets: Such as sodas, sweets, ice cream, pastries, bread, cakes, and canned goods.
- Red Meat: Like beef and lamb.
- Red Wine: If alcohol is consumed, limit to no more than two glasses per day for men and one glass for women.
Additionally, maintaining moderate daily exercise is crucial for health. Choose suitable physical activities based on personal preferences to help enhance overall well-being.
The Mediterranean Diet doesn’t have a fixed template, as people from different regions have their own eating habits. For example, Greek and Italian diets differ, as do Turkish and French practices, not to mention the dietary differences between northern and southern China. The Mediterranean Diet emphasises the freshness and nutritional richness of food, recommending seasonal fruits, vegetables, whole grains, nuts, seeds, and healthy fats like olive oil, while advocating the use of natural seasonings.
This diet offers flexibility, especially in controlling the intake of saturated fats, added sugars, and sodium. It doesn’t focus on specific foods but rather on the overall combination and structure of meals. Therefore, there’s no need to feel guilty or anxious if you have a piece of cake for breakfast or an occasional snack. You can adjust the principles of the Mediterranean Diet based on your health status, seasonal changes, and dietary preferences, forming a personalised eating pattern. This approach is not only easy to maintain but also highly beneficial to health. Some researchers have even proposed an upgraded version of the Mediterranean Diet, suggesting increased intake of polyphenols (such as drinking 3-4 cups of green tea daily) and dietary fibre, while reducing red meat consumption to further optimise health benefits.
Implementing the Mediterranean Diet doesn’t have to happen overnight; you can start with small changes and gradually integrate it into your daily life, such as:
- Increase your intake of fruits or vegetables daily to experience different flavours from natural ingredients.
- Swap refined grains for whole grains or tubers like sweet potatoes, corn, and pumpkin to add more nutrition to your meals.
- Use natural spices to enhance the flavour of dishes, such as orange peel, turmeric, lemon, and cinnamon, to reduce salt usage.
- Replace sugary drinks like cola and milk tea with green tea or other teas to cut unnecessary sugar intake.
Start making these changes today! In just a month, you’ll notice the health improvements brought about by these simple adjustments.
