What you need to know about the Mediterranean diet

For the seventh year in a row, the Mediterranean diet has won the title of best overall diet in U.S. News and World Report’s annual Best Diets rankings.

The diet is endorsed by the American Heart Association for its cardiovascular benefits. The diet has been shown to reduce the risks of adverse pregnancy outcomes such as preeclampsia, gestational diabetes, preterm birth and stillbirth when followed during pregnancy, according to one study.

A study published in February in the journal JAMA Neurology found that the popular diet may help protect the brain from signs of Alzheimer’s disease, the most common type of dementia.

The Mediterranean diet emphasizes eating fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation, according to US News and World Report.

“Any plan to cut out an entire food group, fruit or dairy product for non-medical reasons is a red flag and is why the Mediterranean diet is still such a big winner,” Gretel Schueller, editor-in-chief of US News and World Report, previously told ABC News. “The Mediterranean diet is healthy, sustainable, tasty and adaptable.”

If you want to get started on the Mediterranean diet, here’s what you need to know.

What is the Mediterranean diet?

The Mediterranean diet is not a way of eating but a broad term used to describe eating habits popularized in countries bordering the Mediterranean Sea, including Italy, Greece, Morocco, Spain and Lebanon.

The way of eating focuses on the quality of foods eaten rather than a single nutrient or food group, according to US News and World Report.

There are no specific portion size recommendations or calculations with the diet, meaning that the amount of food a person consumes on the diet depends on their own needs.

Nutrition experts say there is no one-size-fits-all diet that suits everyone. Some diets may be more beneficial depending on your situation, and some may be harmful depending on your health. Anyone considering changing their diet should consult their doctor.

What types of foods are eaten on the Mediterranean diet?

Overall, the diet is primarily plant-based and focuses on healthy fats.

According to the Harvard School of Public Health, healthy fats emphasized in the Mediterranean way of eating include virgin olive oil, avocados, nuts, salmon and sardines. Consumption of red meat is limited to a few times per month.

All types of vegetables and fruits are encouraged in the diet, as are non-meat protein sources like beans and other legumes.

Fish is encouraged twice a week and other animal proteins like poultry, eggs, cheese and yogurt are encouraged in small portions, according to the Harvard School of Public Health.

The main source of hydration should be water.

Light to moderate consumption of wine, often with meals, is typical of the Mediterranean diet but is considered optional. In this context, moderation in wine consumption is defined as one to two glasses per day for men and one glass per day for women.

Are there any prohibited foods?

No, the diet does not completely eliminate any food or food group.

However, some foods are encouraged sparingly in the diet, desserts, butter, heavily processed foods like frozen meals and candy, and refined grains and oils.

US News and World Report describes this diet as leaving “little room for the saturated fats, added sugars and sodium that flood the standard American diet.”

What are the health benefits?

According to US News and World Report, “people who follow a Mediterranean-style diet have longer life expectancies, report better quality of life, and are less likely to suffer from chronic illnesses such as cancer and heart disease.” .

The American Heart Association says the Mediterranean diet can “play an important role” in preventing heart disease and stroke and reducing risk factors such as diabetes, high cholesterol and high blood pressure. Consuming virgin olive oil, in particular, can help the body “clear excess cholesterol from the arteries and keep blood vessels open,” according to the AHA.

Citing research, the Cleveland Clinic touts the Mediterranean diet as a way to help maintain a healthy weight, slow the decline of brain function, increase longevity, support a healthy gut and reduce the risk of certain cancers .

Is the plan adaptable and economical?

In U.S. News and World Report’s 2024 Best Diets rankings, the Mediterranean diet was not only the best diet overall, but it also ranked highly in the categories of Best Weight Loss Diets, Best Family Diets, and Easiest Diets to Eat. follow.

Schueller said foods promoted as part of the Mediterranean way of eating are not only economical and easily accessible, but also adaptable.

“Olive oil is one of the essential parts of the Mediterranean diet as a main source of healthy fats, but you can replace it with a similar oil like grapeseed oil or sesame oil or another fun, heart-healthy saturated fat like nuts or avocado,” she says. “And you can take these principles and adapt them to other cuisines by adding vegetables and whole grains from that country or region, reducing red meat consumption, and eating more efficient plant-based proteins.”

Schueller continued: “For example, if you prefer Asian cuisine, you can apply the principles of the Mediterranean diet, which may involve eating more brown or black rice instead of white rice, and seafood or tofu instead of meat.”

What is a sample recipe?

Maya Feller, dietitian and nutritionist, shared this vegetable tagine recipe, which follows the principles of the Mediterranean diet.

Ingredients:
2 tablespoons of extra virgin olive oil
2 teaspoons of cumin
2 teaspoons of turmeric
1 teaspoon of black pepper
1 onion, roughly chopped
1 clove of garlic, chopped
2 carrots, roughly chopped
1/2 head of cauliflower, roughly chopped
1/2 eggplant, roughly chopped
1 zucchini, roughly chopped
1 potato, roughly chopped
1 15 oz can low sodium chickpeas
2 pinches of saffron
1 stick of cinnamon
Fresh mint and parsley, for garnish
Serve with couscous or flatbread of your choice

Directions:
1. Place the olive oil, cumin, turmeric and black pepper in a heavy-based saucepan over medium heat and cook for 3-5 minutes. Add the onion and garlic and cook 3 to 5 minutes, stirring often.

2. Add carrots, cauliflower, eggplant, zucchini, potatoes and 3 cups water or low-sodium vegetable broth, reduce the flame cover and cook for 20 minutes.

3. Add the chickpeas, saffron, cinnamon stick and 15 oz of water and cook for 10 minutes.

4. Meanwhile, cook the couscous according to package directions.

5. Pour the vegetables into a shallow bowl over the couscous and garnish with fresh mint and parsley.