The Mediterranean diet has stood the test of time for a reason: It works (2024)

Even if you’re not a fan of hummus, tabouli, or olives, it’s worth giving the Mediterranean diet a chance. Why? Because when it comes to the hierarchy of healthy eating patterns, the Mediterranean diet consistently comes out on top.

In 2023, U.S. News and World Report ranked it #1 overall, as well as giving it first place as the best diet for healthy eating and for being the best plant-based diet. It’s delicious and nutritious, and consuming it is associated with a variety of health benefits. It is also easy to follow and sustainable for the long haul. And you don’t need to live in a Mediterranean country or even leave home to adhere to the eponymous diet or reap its benefits.

“It seems to be the universal love donor—it has real foods, predominantly plants, and it offers pleasure,” says David Katz, a preventive medicine specialist, past president of the American College of Lifestyle Medicine, and co-author of How to Eat.“It captures the fundamentals of whole nutrition—it takes us out of the realm of quick fixes and into the realm of lifestyle. The Mediterranean diet has worked for generations and it works for lifetimes.”

It also happens to be associated with greater longevity: In a study in a 2023 issue of JAMA Internal Medicine,researchers compared the effects of adherence to several healthy eating patterns and found that people who closely followed a Mediterranean diet long term had a nearly 20 percent lower risk of dying prematurely from any cause over a 36-year period.

“Chronic diseases such as cardiovascular disease, cancer, type 2 diabetes, neurodegenerative diseases, and respiratory diseases are the leading causes of death,” Katz notes. “If you’re reducing the risk of these chronic diseases, you’re likely to live longer. The Mediterranean diet builds vitality and [helps prevent] chronic diseases that shorten our lives.”

The diet’s origins and core foods

The Mediterranean diet dates back to the 1950s when Ancel Keys, a physiologist from Minnesota, came up with the idea for the Seven Countries Study. The study brought together a team of researchers to investigate the associations between diet, other lifestyle factors, and cardiovascular disease in the U.S., Italy, Greece, Finland, The Netherlands, the former Yugoslavia, and Japan.

Besides finding links between people’s dietary patterns, their blood cholesterol levels, and their risk of coronary heart disease, the researchers also discovered that those who lived in certain countries around the Mediterranean Sea had lower rates of cardiovascular disease and premature mortality from any cause than participants who lived in other areas.

What these regions also had in common: People in Greece, Italy, and other Mediterranean countries consume diets that are rich in predominantly plant-based foods. The core foods include whole grains, fruits, vegetables, beans, legumes, nuts, seeds, herbs, spices, and healthy fats such as extra virgin olive oil. Moderate amounts of lean proteins (such as fish, seafood, and poultry) are encouraged, as are eggs, dairy products such as yogurt, and wine (red wine, in particular, with meals). By contrast, red meats and sweets are meant to be consumed less often. Over time, this healthy eating pattern came to be known as the Mediterranean diet.

“It’s a balanced diet—the principles are simple, and it’s not exclusionary, which is something a lot of people appreciate,” says Keith Ayoob, a dietitian in New York City and an associate professor emeritus of pediatrics at the Albert Einstein College of Medicine.

Indeed, this healthy eating pattern is inherently flexible. “The Mediterranean diet contains healthy elements from all food groups—whole grains, which are complex carbs, healthy fats such as olive oil and omega-3 fatty acids, and lean protein,” notes Nieca Goldberg, a cardiologist, and associate professor of medicine at the NYU Grossman School of Medicine. “There’s something for everyone in the diet.”

Boosting brain health

One reason the Mediterranean diet is considered the best is that it is among the most studied eating plans when it comes to health benefits. Research has found that adhering to a Mediterranean style diet is associated with a reduced risk of developing cardiovascular disease, type 2 diabetes, respiratory diseases such as chronic obstructive pulmonary disease, and neurodegenerative diseases (such as Alzheimer’s and Parkinson’s).

Besides helping to prevent neurodegenerative diseases, the Mediterranean diet has been found to lower the risk of age-related cognitive decline. In a study in a 2022 issue of JAMA Network Open, researchers investigated the effects over time of high or low adherence to the Mediterranean diet among more than 6,300 middle-aged or older Hispanic adults: Those who stuck closely to the diet had better overall cognition and a decreased level of learning and memory decline over seven years, compared to those with a low level of adherence.

“Certain nutrients found in these foods, such as antioxidants and omega-3 fatty acids, have protective effects on brain cells,” explains Lisa Mosconi, a neuroscientist and director of the Weill Cornell Medicine Alzheimer’s Prevention Program.“Research suggests that adherence to the Mediterranean diet is associated with greater brain volume and a reduced rate of brain atrophy, which are markers of healthier brain aging.” And recent studies show that by simultaneously targeting multiple mechanisms, the Mediterranean diet can prevent cell death and restore function to damaged neurons.

“The Mediterranean diet has been associated with several mental health benefits, such as improved mental well-being, including lower rates of anxiety, depression, and better overall mood,” Mosconi notes.

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In another study earlier this year ,researcherscompared the effects of various plant-based dietary patterns on mood, among 333 healthy participants, and found that those who stuck with a Mediterranean diet had a consistently more positive mood.

The Mediterranean diet has stood the test of time for a reason: It works (4)

Lower cancer rates

Meanwhile, following a Mediterranean diet has been linked with a decreased incidence of various forms of cancer, particularly, colorectal cancer, breast cancer, gastric cancer, liver cancer, head and neck cancer, and prostate cancer.

“It has also been associated with decreased recurrence among cancer survivors,” says Nathan Berger, a professor of medicine, biochemistry, oncology, and genetics, at the Case Western Reserve University School of Medicine in Cleveland. “While it’s never too late to implement a healthy lifestyle, the benefits of the Mediterranean diet have classically been associated with its lifelong practice.”

These are among the many reasons the Mediterranean diet has withstood the test of time. “It’s not a fad diet—it doesn’t make promises about weight loss in fifteen seconds,” Goldberg says.

But while weight loss isn’t an intended goal behind the Mediterranean diet, a study in a 2022 issue of the journal Nutrition Researchfound that adults who lost a substantial amount had an easier time maintaining their weight loss a year later than those who followed other dietary patterns.

Even among people who don’t lose weight, the Mediterranean diet can mitigate some of the risks that are linked with being overweight including non-alcoholic fatty liver disease.

The Mediterranean diet has stood the test of time for a reason: It works (5)

Lowering inflammation and boosting insulin sensitivity

There’s a lot of sound science that explains the benefits of the Mediterranean diet; it’s rich in antioxidant and anti-inflammatory agents such as unsaturated fats, vitamins C and E, folic acid, as well as phytochemicals (health-promoting compounds in plants) such as carotenoids, polyphenols, lycopene, and flavonoids. This is significant because “many of the processes involved in aging and in disease incidence and progression, especially in Western societies, are mediated by inflammation and oxidative stress,” notes Berger.

In general, “diet is a major determinant of our inflammatory states, and inflammation is widely viewed as the common denominator in every major disease,” Katz adds. This is true, he says, both directly and indirectly because the Mediterranean diet enhances the growth of beneficial bacteria in the gut, which reduces inflammation, according to research in the May 2023 issue of the journal Nutrients.

In addition, various food components within the Mediterranean diet—such as mono- and polyunsaturated fats, fiber, and phytochemicals in produce—can have a positive effect on insulin sensitivity. And mounting evidence suggests that the Mediterranean diet has a lipid-lowering effect; it protects against platelet aggregation (which can lead to blood clots); and it modifies hormones and growth factors that are involved in the development of cancer.

Good for humans—and the planet

Many experts believe the Mediterranean diet is the optimal diet for most people because it is rich in micro and macro-nutrients, and it has anti-inflammatory and antioxidant properties.

It also happens to be good for the planet. “It’s clear that moving in the direction of eating more plants, not animals, has a lower environmental footprint and results in less total waste,” Katz says.

Besides using less water, land, and fertilizers than animal-based diets do, the Mediterranean diet reduces greenhouse gas emissions like carbon dioxide and nitrous oxide that contribute to climate change. In fact, a study in a 2023 issue of the journal Nutrientsfound that among mainstream modern diets, the Mediterranean diet, and the vegan diet have the lowest environmental impact.

Ultimately, the Mediterranean diet “is not only healthy for you,” Goldberg says, “but also for the planet.”

The Mediterranean diet has stood the test of time for a reason: It works (2024)

FAQs

Is the Mediterranean diet scientifically proven? ›

Research has consistently shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality. [3, 4] A study of nearly 26,000 women found that those who followed this type of diet had 25% less risk of developing cardiovascular disease over the course of 12 years.

Why does the Mediterranean diet work? ›

Favors foods high in fiber and antioxidants.

These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.

Is the Mediterranean diet sustainable for a long period of time? ›

It's Sustainable for YOU: Simply put, the Mediterranean Diet is personally sustainable because it's enjoyable. It incorporates delicious foods along with physical activity and time with friends and family.

Did the Predimed trial test a Mediterranean diet? ›

The original study included 7447 participants at high cardiovascular risk to one of three diets: a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with mixed nuts, or a control diet (advice to reduce dietary fat).

What is the truth about the Mediterranean diet? ›

Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss.

What is the healthiest diet in the world? ›

Mediterranean Diet, DASH Diet, and MIND Diets Are the Best Diets of 2024. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.

What is not eaten in a Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Do you lose belly fat on Mediterranean diet? ›

A Mediterranean diet combined with light exercise helped people lose harmful belly fat while maintaining muscle in a study. As we age, we tend to gain belly fat and lose muscle mass.

What foods should I avoid to reduce inflammation? ›

Foods that can be inflammatory: Highly processed foods, like corn chips, fried foods and too much red meat, sugar, wheat, rye and barley in people with gluten allergies of celiac disease.

Is Mediterranean diet best for longevity? ›

Research results praise the Mediterranean diet for its protective benefits that relate to heart health, diabetes, and certain kinds of cancer. With a potential link to longevity, this eating pattern just may be the perfect fit for a long and healthy life.

Was finally working out why the Mediterranean diet? ›

The Mediterranean diet is generally considered to be the best dietary intervention to prevent somebody getting a heart attack or a stroke.” For instance, in 2022, a study called CORDIOPREV suggested that following the Mediterranean diet rather than a generalised low-fat diet leads to a statistically significant ...

Is there science behind the Mediterranean diet? ›

There are even some studies associating the diet with a helpful effect for blood sugar regulation in the prevention of type 2 diabetes (Esposito, et al., 2017). Lastly, the diet allows the consumer to ingest foods rich in various micronutrients that have largely been lost in the creation of processed foods.

Did Jesus follow a Mediterranean diet? ›

Jesus essentially ate a Mediterranean diet rich in whole grains, fish, fruit and vegetables and with modest amounts of olive oil, meat and wine, Colbert says.

Has anyone lost weight on the Mediterranean diet? ›

In addition, one of the studies in the review found that participants lost an average of 8.7% of body weight on the Mediterranean diet after 12 months. Long-term adherence to the diet is associated with reduced risk of gaining back the weight that was lost.

Do experts recommend the Mediterranean diet? ›

The Mediterranean diet is consistently touted by health and nutrition experts as the best food plan to follow, and its benefits are backed by extensive research. Not only is this diet relatively simple, but it also allows for ample flavor and variety (including moderate amounts of red wine.)

Do doctors support the Mediterranean diet? ›

Doctors not only recommend The Mediterranean diet to help keep your heart healthy, but also to reduce Type 2 Diabetes, and support and maintain healthy weight loss. To better understand why a doctor might recommend this way of eating, I spoke, with Kelly LaBlanc, an expert on food, nutrition, and cultural foodways.

What is the new research on the Mediterranean diet? ›

A recent study of more than 720,000 women, published in the BMJ journal Heart, found that women who chose the Mediterranean Diet had a 24% lower risk of cardiovascular disease and a 23% lower chance of mortality overall.

Is the Mediterranean diet linked to Alzheimer's? ›

Studies on the Mediterranean diet and dementia risk are conflicting. A 2013 analysis of all the research about the Mediterranean diet and dementia found that it was associated with reduced decline in memory and thinking, and lower risk of Alzheimer's disease. However, more recent studies have found the opposite.

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