For the seventh consecutive year, the Mediterranean diet has been awarded the title of best overall diet in the annual ranking of the best diets by U.S. News and World Report.
The diet is endorsed by the American Heart Association for its cardiovascular benefits. Additionally, the diet has been shown to reduce the risks of adverse pregnancy outcomes, such as preeclampsia, gestational diabetes, and premature birth, according to a study.
The Mediterranean diet emphasizes the consumption of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and herbs and spices, fish and seafood at least twice a week; and poultry, eggs, cheese, and yogurt in moderation, according to U.S. News and World Report.
If you plan to start a diet in the new year, here’s what you need to know about the Mediterranean diet.
What is the Mediterranean diet?
The Mediterranean diet is a broad term used to describe the eating habits popularized in the countries of the Mediterranean Sea, including Italy, Greece, Morocco, Spain, and Lebanon.
The way of eating focuses on the quality of the foods consumed, and there are no specific portion size recommendations, meaning that the amount of food a person consumes on the diet depends on their own needs.
What types of foods are consumed in the Mediterranean diet?
The diet is based on vegetables and healthy fats, including extra virgin olive oil, avocado, nuts, salmon, and sardines, according to the Harvard School of Public Health. Red meat consumption is limited to a few times a month.
All types of vegetables and fruits are welcome in the diet, as well as 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 smaller portions, according to the Harvard School of Public Health.
The main source of hydration should be water.
Light to moderate consumption of wine, often during meals, is typical of the Mediterranean diet, but it 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 any foods prohibited?
No, the diet does not completely eliminate any food or food group.
Some foods, however, are encouraged in moderation, particularly desserts, butter, highly processed foods like frozen meals and sweets, as well as refined grains and oils.
What are the health benefits of the diet?
According to U.S. News and World Report, “people who follow a Mediterranean-style diet have a longer life expectancy, report a higher quality of life, and are less likely to suffer from chronic diseases such as cancer and heart disease.”
The American Heart Association states that the Mediterranean diet can “play a significant role” in preventing heart disease and strokes and in reducing risk factors such as diabetes, high cholesterol, and high blood pressure. The consumption of extra virgin olive oil, in particular, may help the body “remove excess cholesterol from the arteries and keep blood vessels open,” according to the AHA.
Source: Good Morning America