The Mediterranean Diet ranks No. 1 on the Best Diets for 2023*
For the sixth consecutive year, the Mediterranean Diet has been ranked as the top diet on the list, which includes 24 diets examined by a panel of health experts.
This is because the diet was found to reduce the risk of heart disease and prevent early death.
What is the Mediterranean Diet?
It is a special diet that emphasizes plant-based foods and healthy fats.
Did you know?
The Mediterranean Diet’s most common ingredients available in the Philippines:
Dairy:
Greek yogurt
Cheese
Healthy Fats
Olive oil
Nuts
Seeds
Avocados
Vegetables/spices
Lemon grass
Annato seeds
Cilantro
Garlic
Lemon
Ginger
Turmeric
Chilli
Pepper
Oregano
Whole Grains
Brown rice
Whole wheat bread
Oats
Quinoa
Mediterranean Diet
The Mediterranean Diet was discovered by American scientist Ancel Keys of the University of Minnesota School of Power
What are the benefits of the Meediterranean Diet?
The Mediterranean Diet has been associated with lowering heart disease rates in Italy and Greece.
According to a study on the Mediterranean Diet, it aids in better cognition and lowers signs of depression in older adults who practice it than in those who don’t.
A healthy diet like the Mediterranean Diet and lifestyle changes, including physical activity and moderate alcohol consumption, were also linked to reduced cardiovascular disease and other mortality risks, as well as potential benefits for cognitive decline and depression.
Who should try the Mediterranean Diet?
It is a good option for:
adolescents
teenagers
adults
pregnant women
older people
According to the study Mediterranean Diet in Developmental Age: A Narrative Review of Current Evidences and Research Gaps by Miselli et al., the Mediterranean Diet is linked to improved health outcomes in children and adolescents, thanks to its focus on nutritious, plant-based foods.
What are the benefits of following a Mediterranean Diet?
Promotes heart health
The diet is rich in fiber, which lowers the risk of heart disease
Supports healthy blood sugar levels
The diet is low in added sugar
Stimulates optimal brain function
The diet is rich in healthy fats that support the brain
Reduced risk for certain cancers
The diet is high in antioxidants, which reduce the risk of cancer
Better mood and lower risk of depression
It has been shown to reduce the risk of cognitive decline
Reduced risk of type 2 diabetes
The diet can lead to weight loss and improved overall health
Reduces inflammation
The diet is low in processed foods
What are the major components of the Mediterranean Diet?
It is mostly plant-based and supports moderate consumption of healthy fats.
These are the major components of the diet:
Foods to avoid
Beverages to drink
Beverages to avoid
Mediterranean Diet Tips for Beginners
Opt for healthy fat sources in the right amounts
Healthy fats are an integral part of the Mediterranean Diet, but it’s important to watch the portions of these calorie-dense foods.
Healthy sources of fat
Avocado
Cheese
Fish
Nuts
Chia seeds
Olive oil
Make time to cook
Set aside some time to learn how to make your favorite recipes that are Mediterranean Diet-friendly.
Salads are the easiest to prepare!
A high-fiber diet can help with weight loss, digestion, and chronic conditions like diabetes.
When dining out...
Prioritize vegetables
Order a salad or a vegetable dish with your meal.
You can try kale, quinoa, and apple salad, avocado and tuna salad, or just quinoa salad.
Order the fish
Choose a main dish that is fish instead of meat.
Limit alcohol
Give yourself a 1-2 drink limit, or skip the alcohol altogether
Eat fruit for dessert
Skip the heavier desserts for a healthier choice of fresh fruits.
The Mediterranean Lifestyle
Diet is only one aspect of the Mediterranean Lifestyle.
Making time for regular exercise, relaxation, and socializing are other key aspects of this way of life.
Frequently Asked Questions
Can the Mediterranean Diet be vegetarian?
Yes, it is possible to follow a vegetarian version of the Mediterranean Diet. You would just have to omit the animal sources and increase your intake of plant-based proteins, like legumes, nuts, and seeds.
Can I use regular olive oil instead of extra virgin olive oil?
Yes, since both contain the unsaturated fatty acids emphasized in the Mediterranean Diet.
Can I eat pizza on the Mediterranean Diet?
You can eat pizza with ingredients that are consumed in the Mediterranean Diet.
Can I eat foods from non-Mediterranean cultures?
Technically, you can eat dishes from different cuisines by preparing them in ways that are consistent with the Mediterranean eating pattern.
Can the Mediterranean Diet lead to weight loss?
Weight loss is one of the reported benefits of the Mediterranean Diet.
Nutritionist's note on the Mediterranean Diet
- It is a good diet from a health perspective; however, adjustments will have to be made if you have any dietary restrictions.
Tweaks may also have to be made depending on your person’s lifestyle, cultural influences, and personal tastes.
Are you ready to lead a healthier lifestyle?
Explore the Mediterranean Diet and take it to another level with us!
We are here to listen!
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