The Mediterranean Diet was named the Best Overall and Easiest to Follow diet in 2020, 2019 and 2018 by U.S. News & World Report. With an abundance of research available to back its touted benefits, it’s no wonder this eating pattern is one of the most popular and one of the most recommended by health professionals.
I distinctly remember my first true introduction to the Mediterranean Diet. As the summer sun scorched down on Sevilla, Spain, I arrived anxious and excited to spend a semester abroad during my junior year of college. I certainly wasn’t in Wisconsin anymore, and the cobblestone streets twisted and turned, leading the way to my new home. And that new home? Well, it was decorated with ham. Jamón Ibérico to be exact and legs of it hung like Christmas lights throughout the city in almost every shop and cafe. There was only one problem. I don’t really like ham.
In the end, the ham became a tiny dot on the map of memories I gathered over those four months, but if I’m being honest, it’s still the first thing that comes to mind when I think of Spanish cuisine. Fortunately, the food of Spain has much more to offer and embraces the characteristics of the Mediterranean Diet including focusing on healthy fats, fresh ingredients and sharing meals with friends and family. ¡Vamos a tapear!
WHAT IS THE MEDITERRANEAN DIET?
While there is no one singular definition of the Mediterranean Diet, it’s most commonly thought of as a traditional way of eating from countries surrounding the Mediterranean Sea. Oftentimes, food patterns from Spain, Italy and Greece are highlighted, but cuisine from countries like Turkey and Syria are also Mediterranean by definition. More important than origin is following a simple set of dietary guidelines including those listed below from Oldways, a food and nutrition nonprofit focused on cultural food traditions.
- Core foods to enjoy every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil.
- Twice weekly servings of fish and seafood.
- Moderate portions of dairy foods, eggs, and occasional poultry.
- Infrequent servings of red meats and sweets.
BENEFITS OF THE MEDITERRANEAN DIET
As one of the most widely-studied dietary patterns, there are numerous research-backed benefits to this way of eating. The ones highlighted below are just a few!
Improve Brain Health
The research shows benefits to brain health and cognitive function in all age groups — which means it’s never too early or too late to start incorporating principles of the Mediterranean Diet. For example, one study of about 2,600 young adults (average age 25) showed that those who most closely followed a Mediterranean Diet in young adulthood had significantly lower cognitive function decline in middle age (50-55 years) than those that did not. Additionally, a study of 1,400 older adults showed that closely following a Mediterranean diet was linked with improvements in cognitive function, memory and visual-spatial organization in those 70 years and older.
Decrease Risks of Chronic Disease
Eating a Mediterranean-style diet has been linked to a variety of outcomes which decrease the risk of chronic disease such as Type 2 Diabetes, cardiovascular disease, high blood pressure, stroke and high cholesterol. In individuals with Type 2 Diabetes, following a Mediterranean diet may help delay the need for medications by helping with blood sugar control, help to improve cholesterol levels as well as provide better cognitive function. A Cochrane review, one of the most scientifically-rigorous review processes, found that following a Mediterranean-style dietary pattern may prevent heart disease, although more research is needed in this area to fully understand the benefits.
Easy To Enjoy
As noted above, there is no one singular Mediterranean Diet, but rather it is a dietary pattern pulled from many different regions. This means there are numerous recipes, tastes and flavors available to try and that there’s surely something everyone will like. Additionally, the focus on larger food groups (vegetables, fruits, whole grains, etc.) over specific foods, allows for lots of variety in the diet as well as differing taste preferences. Best yet – there’s no need to adapt this eating pattern for children. As long as foods are thoroughly cooked and served in a safe way (i.e. proper textures, size, etc.), everyone in your family can enjoy and benefit from Mediterranean-style meals!
