Switch to a Mediterranean diet for added benefits of better heart health, weight loss, and improved fertility!!
Beyond the scientifically proven health benefits, the Mediterranean diet is consistently ranked as one of the best diets because it accommodates dietary preferences, promotes food and flavor variety, and includes foods from all food groups, eliminating the restrictive feelings associated with many diets.
Of course, every diet has disadvantages, but the benefits of the Mediterranean diet can provide long-term habit modification and a lifestyle adjustment, both of which are important for long-term health.
Food choices are, of course, a significant part of this Mediterranean diet food list.
But when it comes to creating your Mediterranean Diet plate, nutrient-dense and balanced is the name of the game.
Among Mediterranean diet recipes, you won’t find pre-packaged, fried, sugary, or excessively processed items. Rather, you’ll come across several nutrient-dense dietary stars.
But, what is the benefit of the Mediterranean diet in the long run? To help you with that, we thought of summarizing and informing you about some of the excellent Mediterranean diet health benefits.
Advantages of Mediterranean Diet
Here is a detailed look at all the Mediterranean food health benefits.
#1. Lowers Heart Disease Risk
In both men and women, heart disease is the leading cause of death. While certain risk factors are beyond your control—for example, genetics and age—others are absolutely under your control.
If you eat the correct foods, diet is one component that can help your body fight heart disease risk.
Following the Mediterranean Diet has also been related to a reduced risk of heart-related issues.
#2. Weight Loss
Weight loss options abound, ranging from intermittent fasting to keto to super-trendy juice cleanses. Unfortunately, while many of these diets will help you lose weight, the effects will be short-lived.
When compared to a low-fat diet, the Mediterranean Diet has been demonstrated to be more beneficial in terms of long-term weight loss.
#3. Reduced Risk of Alzheimer’s Disease
Alzheimer’s disease is a widespread issue for many people, especially those of a certain age.
Interestingly, the Mediterranean Diet, which is high in antioxidants, good fats, and other brain-health-promoting foods, has been associated with a lower incidence of Alzheimer’s disease.
#4. Longer Lifespan
The Mediterranean diet is sometimes referred to as a “false fountain of youth.”
Greater adherence to the Mediterranean diet has been connected to a lower risk of early death from cancer, cardiovascular disease, and all-cause death in one study.
#5. Reduced Risk of Strokes
The Mediterranean diet, which includes more olive oil, almonds, fruits, and vegetables, can help reduce the risk of a stroke.
#6. Stronger and Healthier Bones
Everyone should think about their bone health, especially when they are younger and their bone mass is still growing.
While focusing on bone-building minerals, such as calcium and vitamin D is vital for bone health, the Mediterranean Diet may also provide some benefits, particularly for certain groups.
The Mediterranean diet may help people with arthritis lessen pain, according to limited research.
Many of the foods in the Mediterranean diet are anti-inflammatory, which makes sense given that arthritis is an inflammatory disease.
Moreover, people who consume a Mediterranean diet rich in olive oil on a daily basis have been proven to have higher levels of bone formation indicators.
The presence of healthy fats could be one of the reasons for its good bone-building effects.
#7. Improvement in Fertility
The nutrients you eat have the ability to literally fuel your fertility. Following the Mediterranean diet may aid fertility among folks who wish to welcome a little bundle of joy into their lives.
High adherence to the Mediterranean diet has been shown to assist both men and women who are attempting to conceive, with benefits such as a higher clinical pregnancy rate and better sperm.
#8. Pregnancy is Healthier
Following the Mediterranean diet when “eating for two” may lower your chances of having an asthmatic child, gaining too much weight during pregnancy, and giving premature delivery.
Furthermore, because the Mediterranean diet promotes the consumption of fiber-rich foods including fruits and vegetables as well as beans, following this dietary pattern may help alleviate some pregnancy constipation symptoms.
#9. Prevention of Type 2 Diabetes
It may seem contradictory that a diet high in carbohydrate-rich foods like pasta and ancient grains would aid in the management or prevention of type 2 diabetes, but there are a couple of important aspects that make this reasonable:
- Whole grains and carbs from vegetables, which do not alter blood sugar as much as processed carbs, are important in the Mediterranean diet.
- The diet also includes a lot of protein and healthy fats.
- Too many sweets and desserts are forbidden on the diet.
- Exercise is a part of the Mediterranean lifestyle, which aids with diabetes treatment.
#10. Potential to Lower Blood Pressure and LDL Cholesterol Levels
Blood pressure and LDL cholesterol (often referred to as “bad” cholesterol) are two key indicators of health and illness risk. When either marker is abnormally high, it can signal to or be a health problem in and of itself.
Fortunately, there are numerous methods for controlling and lowering blood pressure and LDL cholesterol, one of which is the Mediterranean diet.
#11. Allows for Individualized Dietary Preferences
You can live on the Mediterranean diet whether you’re vegan, vegetarian, paleo, gluten-free, dairy-free, or something else entirely.
Of course, the diet works best when you eat all of the food groups it highlights, but you may easily change it to suit your needs.
Most experts would not consider the Mediterranean diet to be restrictive, as it includes plenty of carbohydrates, proteins, healthy fats, fruits, vegetables, and even certain sweets in moderation.
Therefore, one needs to understand the Mediterranean diet benefits and risks at the same time and choose the right kind of diet for themself.
However, in spite of many benefits, one doubt you may still have is whether the Mediterranean diet is good for you and is there any evidence.
For proving the point for the same, here are some of the related studies which prove the advantages of the Mediterranean diet.
Benefits of Mediterranean Diet: Research
As we have discussed many of the Mediterranean food benefits, let’s also discuss some of the studies performed to back up those benefits.
STUDY 1: For long-term weight loss, the Mediterranean diet outperforms the low-fat diet.
According to an analysis of five studies that compared the Mediterranean diet to other weight-loss programs, the popular eating pattern that’s healthy for your heart—the Mediterranean diet—is also good for your waistline.
The trials compared the Mediterranean diet against one or more of these three other diets: a low-fat diet, a low-carb diet, and the American Diabetes Association (ADA) diet, and the study included a total of 998 overweight or obese people.
After a year on the Mediterranean diet, patients lost between 9 and 22 pounds, which was similar to the amount of weight lost on a low-carb diet or the ADA diet. Those on low-fat diets, on the other hand, shed only 6 to 11 pounds.
STUDY 2: The effects of a Mediterranean-style diet on the requirement for antihyperglycemic medication therapy in individuals with newly diagnosed type 2 diabetes.
In overweight and obese persons with type 2 diabetes, calorie-restricted low-carbohydrate and low-fat diets are good for weight loss.
The study included 215 obese patients with newly diagnosed type 2 diabetes who had never had antihyperglycemic medications.
After four years, 44 percent of Mediterranean-style diet patients and 70 percent of low-fat diet patients needed treatment.
Participants who followed a Mediterranean-style diet lost more weight and improved their glycemic control and coronary risk measures more than those who followed a low-fat diet.
A low-carbohydrate, Mediterranean-style diet resulted in more beneficial changes in glycemic control and cardiovascular risk factors than a low-fat diet, and it delayed the need for antihyperglycemic drugs.
Thus, with such Mediterranean diet reviews and research, the benefits of the Mediterranean diet were proved to be favorable in the above-mentioned conditions.
However, like with everything, there’s also a flip side to this diet plan.
Disadvantages of Mediterranean Diet
The Mediterranean diet plan is certainly a winner if you’re searching for a diet that’s validated by science. It is not only healthy but also promotes tasty meals above limitations.
Of course, any new eating plan is sure to provide some difficulties. Some people may be concerned about the cost of following a meal plan rich in produce and seafood while others may struggle with the red meat restrictions.
Above all, along with all the benefits of the Mediterranean diet, there come some points which are not so beneficial when following the diet.
#1. Cost
On the Mediterranean diet, you do not need to purchase expensive branded foods or specific supplements.
However, some consumers are concerned about the price of some items, such as fish, seeds, almonds, and olive oil, especially if they are to follow this specific diet for a long time.
#2. Additional Guidance
Even though studies show that a Mediterranean diet can lower diabetes risk and improve blood sugar control, some diabetics may require additional care when following this diet.
Meals may be heavy in carbs due to the emphasis on grains, fruits, and vegetables (particularly starchy vegetables).
To avoid blood sugar spikes or dangerously low levels, people with diabetes should eat a steady, controlled amount of carbs throughout the day.
#3. Restrictions
This diet suggests cutting back on red meat and added sugar, which may be tough for some people. Those who follow the Mediterranean diet should save extra sugar for exceptional occasions only.
#4. Concerns Regarding Alcohol Consumption
Some experts question if frequent alcohol use (especially wine) is actually helpful to advocate for the Mediterranean diet.
Studies show a net health benefit when alcohol is consumed as part of a balanced meal and combined with daily movement and social connections.
But if drinking is associated with an unhealthy diet and smoking, it can be a step towards health deterioration.
#5. Some Nutrients May Be In Short Supply
The Mediterranean diet’s potential for lower calcium and vitamin D intake has sparked some alarm. Those who live a Mediterranean lifestyle consume less dairy, so they’ll need to make sure they receive enough seafood.
#6. Absence of Specific Guidelines
The Mediterranean diet, unlike many other eating plans, does not include particular calorie counts, food portion proportions, or rigorous lists of foods to eat and avoid.
In addition, there is no single source for following this diet.
#7. Time Consuming
Shopping for Mediterranean diet foods and cooking meals will almost certainly take longer than heating up ready-made foods or grabbing fast food on the run.
Processed foods are not a part of this diet, rather you must have balanced meals cooked with whole foods. This change will, undoubtedly, require considerable acclimatization on your part.
However, after understanding the Mediterranean diet benefits as well as the disadvantages, it is in your hands to decide whether you can follow the Mediterranean diet plan or not.
However, if you are willing to start it, here are a few points that can help you in getting started with the diet plan.
How to Start Mediterranean Diet?
There is no one-size-fits-all Mediterranean diet.
Instead, when we say Mediterranean diet, we refer to one of the many traditional eating patterns seen in Mediterranean countries.
Because each country has its own collection of regional foods, the precise items on the menu will vary, but the overall premise of the diets will remain the same.
Let’s start with some general food follow-ups in a Mediterranean diet breakfast:
- For a quick and easy breakfast, spread toast with peanut butter and banana slices.
- Another alternative is a whole-grain English muffin with vegetables and bean spread.
- When you’re short on time and want a high-protein breakfast, plain Greek yogurt with a sprinkling of berries is a good choice.
- Almonds and almond butter are a terrific way to get some protein into your day.
- Eggs are the quintessential Mediterranean snack.
- Avocados include healthful fats that might help you feel fuller for longer.
- Another filling breakfast option is a whole-grain bagel with hummus and cucumber.
Along with some of these, let’s also get to know some things to keep in mind when following a Mediterranean diet plan.
- Eliminate fast and processed foods.
- Consume more fruits, vegetables, grains, and legumes.
- Swap out the fats.
- Limit your consumption of fatty red meats.
- Dairy and eggs are good sources of protein.
- Drinking your calories is not a good idea.
Bottom Line
Although there’s no one-size-fits-all Mediterranean diet, it is generally high in healthful plant foods and low in animal foods.
On the internet, there’s a wealth of information about the benefits of the Mediterranean diet, and many excellent books have been written about it. You can also take help from those before embarking on this diet plan.