Why the Mediterranean Diet is the Healthiest in the World

In today’s modern world it’s all too easy to succumb to the allure of quick ready meals and convenience food. One only has to consider the rise of takeaway apps and virtual kitchens to realise that fast food is not only more prominent than ever, but also more convenient too.

Over the years there have been many fad diets, most falling in and out of the headlines, all promising to be the “best diet in the world” whilst also neglecting key nutrients, carbohydrates and fats. Many seemed to have a focus on achieving a certain bodily aesthetic, rather than an outlook on long term sustainability and overall health.

So what is the best diet in the world?

Whilst there have been many studies highlighting the healthy eating habits of people from all over the world, we must consider a variety of factors, including whether or not a diet is both easy to stick to, and the availability of certain foods in different regions of the globe.

Despite many areas in the world being shown to have a healthy diet, people living in countries bordering the Mediterranean Sea such as Italy, Spain, Greece, and France tend to live longer than their British and American counterparts.

Why is this?

Of course when examining the health of a population one simply cannot look at the diet alone. Other lifestyle factors have to be considered such as work/life balance, exposure to pollution, stress and of course, exercise.

However what is radically different in these coastal areas of Europe is their approach to food. Many of us, especially when juggling hectic work schedules, eat on the go or grab a quick burger from the drive thru.

Many people who live in the areas bordering the Mediterranean however treat eating as a moment to be savoured, a time of the day to be spent with others and to be truly enjoyed.

Much of their time is spent cooking and eating with friends and family. Eating is a communal event, a chance to socialize and to share stories. A meal is not just a means to an end, a primal necessity to be quickly fulfilled by the easiest available option. Quite the opposite.

A result of this ethos is real ingredients, cooked in a conventional way. There is an increased focus on vegetables, nuts, seeds, good fats, and lean proteins, all whilst limiting things like red meat, refined sugar, and all things processed.

The Mediterranean diet has been studied for its ability to reduce the risk of chronic diseases such as heart disease and cancer. Some experts believe that the abundance of healthy fats, especially from olive oil, make the diet not only one of the tastiest, but also one of the healthiest and most varied too.

How Can I Stick With It?

Usually the word “diet” can put the fear of God into people because they automatically think of what they can’t have. They think about managing their calories down to the number, removing all the things they love to eat.

They envision forcing down bland vegetables and sticking to a meal plan which does nothing but deprive them and their taste buds of the joy they once had.

However that is where the Mediterranean diet is different. Unlike other diets the Mediterranean diet does not ask that you completely cut out entire food groups such as grains and dairy. It encourages experimentation whilst also allowing for healthy moderation.

There is a large focus on fresh, real ingredients with as much variety as possible. There’s no room for a bland, undressed salad with the people of the Mediterranean.

Instead, they take a more sustainable approach to eating, one that encourages a variety of nutrient-dense foods across every food group. Things like fruits and nuts, vegetables, fatty fish, olive oil and even moderate amounts of red wine and pasta. You really can mix it up!

The Do’s and Don’ts

The heart of a traditional Mediterranean diet is mainly vegetarian, with lean meats making an occasional appearance. The diet consists of far less meat and dairy than in the typical Western diets, however when these foods are included, it is encouraged that they are as natural and as minimally processed as possible.

Main Foods for the Mediterranean diet:

· Fresh Seafood

· Fruits

· Vegetables

· Legumes

· Whole Grains

· Olive Oil

In particular beans, chickpeas and lentils are a popular choice in the Mediterranean diet and are often neglected in most western diets. All fruits and vegetables are encouraged and whole grain rice, pasta and couscous can be consumed in moderation. Olive oil, as well as herbs and spices are also encouraged to add variety and flavour to each dish.

The main thing to remember is to limit red meat to twice a week and to try and exclude ALL processed meats and sugary snacks. That to me is what makes this diet so great; it focuses on great tasting, healthy food, without sacrificing flavour!

What makes the Mediterranean Diet so healthy?

The Mediterranean diet is recognized as one of the healthiest in the world. Studies suggest that it’s one of the most successful nutritional diets for reducing cardiovascular risk factors.

Although some cast doubt on the reliability of these studies, largely based on the control measures not being as closely monitored as first thought, one cannot dispute that eliminating the consumption of processed and sugary foods is hugely beneficial.

Dr Nita Forouhi, lead author from the Medical Research Council of epidemiology at the University of Cambridge said. “We estimate that 3.9% of all new cardiovascular disease cases or 12.5% of cardiovascular deaths in our UK study could potentially be avoided if this population increased their adherence to the Mediterranean diet.”

As well as helping to fight against type 2 diabetes, the Mediterranean diet is also not linked with any vitamin or mineral deficiencies, like many other diets are.

Want some ideas for how to get started? Check out our meal plan examples below.

Breakfast: 1 slice of wholegrain toast, with half a mashed avocado.

Or: Greek yogurt with nuts and berries.

Drink: Coffee or tea, with optional milk or milk substitute.

Lunch: Lemon cod with sweet potato and roasted veggies

Or: Chicken salad stuffed peppers with Greek yogurt dip

Drink: Still water with lemon or lime.

Dinner: Lemon chicken and Mediterranean rice bowl

Or, Wild salmon, avocado and pumpkin seed salad

Drink: 1 small glass of red wine

Conclusion

The Mediterranean diet is actually more of a lifestyle choice, a lifestyle choice that combines healthy eating, social interaction, and daily physical activity. However, when we do focus on just the food side of things this diet encourages the consumption of fatty fish, a variety of fruits and vegetables and limited servings of poultry and red meat. Dairy is allowed in infrequent amounts, but the main focus is always on eliminating processed foods and sugars.

Following the Mediterranean diet can lower the risk of cancer, help battle cognitive decline, heart disease, and type 2 diabetes. On top of keeping you healthy, it’s also going to make you feel better. You may find that you’ll have more of a spring in your step and an increased desire to take on life’s challenges. So, give it a try and see how you feel!