Most health-conscious consumers are often scrambling after the latest diet trend. Whether it’s a new weight loss diet or another fasting method, the realm of health and nutrition is so saturated with diet plans that choosing which one to go for can be quite a confusing ordeal.

But one diet sits above the rest, having stood the tests of time and health trends: the Mediterranean diet. Unlike other diet fads, the Mediterranean diet doesn’t promise miracles or overnight results. Instead, it emphasizes eating fresh and wholesome foods for better overall health.

Health benefits of the Mediterranean diet

While considered one of the world’s healthiest diets, the Mediterranean diet is best described as an eating pattern or meal plan. Popular in countries surrounding the Mediterranean Sea, the Mediterranean diet prioritizes fruits, vegetables, whole grains, nuts and olive oil over red meat and processed foods.

Given this impressive list of nutritious, plant-based foods, it comes as no surprise that the Mediterranean diet is associated with just as impressive a list of science-backed health benefits. These include:

1. Longer life – Eating a Mediterranean diet might just be the secret to living a longer life. Experts find that adhering to a Mediterranean diet can lead to a reduced risk of death because of the diet’s low animal protein, low sugar and high antioxidant content.
2. Healthier gut – Plant-based foods like fruits, vegetables and legumes are associated with better gut health because of their high fiber content. Fiber, an essential macronutrient, feeds trillions of bacteria in our gut that protect it from disease.
3. Lower cancer risk – Following a Mediterranean diet might also help prevent the development of certain cancers, including those of the colon and breast. This benefit can be attributed to the higher intake of antioxidant-rich fruits and vegetables that the Mediterranean diet calls for.
4. Better heart health – The Mediterranean diet is often associated with a reduced risk of heart disease. That’s because fish, nuts and olive oil are brimming with omega-3 fats that reduce bad cholesterol and lower high blood pressure, both of which contribute to heart disease.
5. Lower dementia risk – Omega-3 fats are beneficial for the brain, too. Evidence shows that a diet rich in these fats, as well as antioxidants from plant-based foods, could help slow the development of neurodegenerative diseases like Alzheimer’s.
6. Better weight control – While the Mediterranean diet does include high-calorie foods like nuts and olive oil, people who adhere to this diet find it easier to manage their weight. That’s because fibers in fruits, vegetables and whole grains promote feelings of fullness for longer periods. Nuts also help discourage snacking in between meals because of their influence on appetite.
7. Diabetes management – People with diabetes ought to switch to a Mediterranean diet. For starters, the natural sugars in fruits don’t raise blood sugar levels as much as added sugars do. Complex carbs from whole grains also help in keeping blood sugar levels stable.
8. Strong bones in old age – The Mediterranean diet also has benefits in store for post-menopausal women. Several studies have associated the Mediterranean diet with better bone health and muscle mass, which menopause tends to affect. This implies that the Mediterranean diet shows promise in the prevention of osteoporosis and fractures among postmenopausal women.
9. Improved mental health – Eating foods included in a Mediterranean diet could also protect against depression. Fruits, salad greens and nuts contain antioxidants that fight inflammation, which is implicated in the development of mood disorders and other mental health problems.

Mediterranean diet recipes

There is no single definition of the Mediterranean diet. You just need to remember two things: focus on plant-based foods and limit processed ones. Having said that, you can still eat fish, chicken, lean meat and animal products like milk and cheese in moderation.

With these criteria in mind, here are some recipes that will have you eating like a Mediterranean:

Grouper with tomato-olive sauce

Grouper is a low-fat fish rich in health-promoting B complex vitamins, iron and potassium. Meanwhile, fresh tomatoes and olives provide high concentrations of disease-fighting antioxidants. This recipe combines the three ingredients to make a delicious, well-rounded dish.

Ingredients:

• 5 pimento-stuffed green olives, sliced
• 4 grouper fillets, each 1-inch thick
• 3 tomatoes, seeded and diced
• 2 cloves garlic, minced
• 1 yellow onion, finely chopped
• 1 jalapeno, cut into 1-inch julienne
• 2 tablespoons fresh lime juice
• 1 1/2 tablespoons extra-virgin olive oil
• 1 tablespoon capers, rinsed
• 1/4 teaspoon ground black pepper, divided

Preparation:

1. Coat the grouper fillets on both sides with 1/8 teaspoon of the pepper.
2. In a pan, heat 1 1/2 teaspoons of olive oil over medium-high heat.
3. Cook the fillets for 2 minutes on either side. Set them aside.
4. Reduce the heat to medium, then heat the remaining oil.
5. Saute the onion for 6 minutes. Add the garlic and saute it for 1 minute.
6. Add the tomatoes, olives, capers and jalapeno. Cook for 10 minutes.
7. Add the remaining pepper. Place the grouper fillets back in the pan.
8. Cover the pan and cook for 6–8 minutes or until the fish is opaque.
9. Transfer the fillets and vegetables onto separate plates.
10. Mix the lime juice with the juices in the pan.
11. Spoon this sauce over each fillet and serve.

Tuscan white bean stew

This filling, fiber-rich stew uses cannellini, a kind of white bean often featured in Italian dishes. You can serve it alone or pair it with salad greens.

Ingredients:

• 8 cloves garlic
• 1 bay leaf
• 6 cups water
• 2 cups cannellini, soaked overnight
• 1 1/2 cups vegetable stock or broth
• 1 cup chopped yellow onion
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon chopped rosemary
• 1/2 teaspoon salt, divided
• 1/4 teaspoon ground black pepper
• Whole-grain bread cubes
• Fresh rosemary sprigs

Preparation:

1. To make the croutons, heat 1 tablespoon of olive oil over medium heat in a pan.
2. Saute the garlic for 1 minute, then turn off the heat. Let the garlic stand for 10 minutes.
3. Discard the garlic. Turn on the heat, then cook the bread cubes for 3–5 minutes. Set aside.
4. To make the soup, combine the beans, water, 1/4 teaspoon of the salt and bay leaf in a pot.
5. Bring it to a boil, then simmer for 60–75 minutes.
6. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf.
7. In a small bowl, mix the cooking liquid with 1/2 cup of the cooked beans.
8. Mash the beans to form a paste. Mix this with the rest of the beans.
9. Heat olive oil in the cooking pot used earlier.
10. Saute the onion and carrots for 6–7 minutes. Add the garlic and cook for 1 minute.
11. Add the remaining salt, pepper, chopped rosemary, bean paste and stock.
12. Bring it to a boil, then simmer for 5 minutes. Divide into bowls.
13. Top with the croutons and rosemary sprigs and serve.

Beet walnut salad

Earthy beets are the star of this appetizing side dish, but it also features walnuts, apples and some mixed salad greens. Pair it with a fish dish or a heartwarming bean stew for brunch.

Ingredients:

• 8 cups fresh salad greens
• 3 cups fresh beets
• 1/4 cup chopped apple
• 1/4 cup chopped celery
• 1/4 cup red wine vinegar
• 1/4 cup Gorgonzola cheese, crumbled
• 3 tablespoons balsamic vinegar
• 3 tablespoons chopped walnuts
• 1 tablespoon olive oil
• 1 tablespoon water
• Ground black pepper

Preparation:

1. Steam the beets until tender. Peel off their skins and slice them into 1/2-inch rounds.
2. In a medium bowl, toss the beet slices with red wine vinegar.
3. In a large bowl, mix balsamic vinegar, olive oil and water.
4. Dress the salad greens in the balsamic vinegar mixture.
5. Divide the greens onto individual plates. Top with beets, apples and celery.
6. Sprinkle them with ground black pepper, walnuts and crumbled cheese. Serve.

Following a Mediterranean diet can do more than just protect us from a wide range of chronic diseases. What’s more, eating fruits, greens and whole grains can help us lead longer and fuller lives as we age. Don’t miss out on the health-promoting benefits of this diet – start with the recipes listed above!

Sources:

WellAndGood.com

MDRProject.com

MayoClinic.org 1

MayoClinic.org 2

MayoClinic.org 3