The Mediterranean diet was named the best overall diet in 2018 by U.S. News & World Report. Not only will the Mediterranean diet help you trim down, it has been shown to slash risk for heart disease, Type 2 diabetes, certain cancers, Alzheimer’s disease and premature death by double digits! What’s more, new studies from the Gerontological Society of America suggest that the Mediterranean way may slowdown the aging process.
So what exactly is the Mediterranean diet anyway? Simply put, the eating style is rich in the following categories:
- Whole Grains (IE: Pasta, quinoa, bulgur)
- Fruits and veggies
- Nuts and seeds
- Beans and legumes
- Poultry and eggs
Followers enjoy dairy products like yogurt and cheese in moderation and only eat red and processed meats, added sugars and overly-processed, low-quality foods, a few times a month.
Here are some researched-back reasons you should give the diet a shot this season:
- You’ll enjoy pasta – and may lose weight too.
A new study in BMJ Open reviewed 32 previously-published human clinical trials with nearly 2,500 overweight and obese participants and determined that eating pasta, as part of a Mediterranean-style diet, reduced body weight and BMI. That’s because the pasta, as well as the other carbs the diet includes, are high quality and paired with lean proteins and fiber-rich veggies, which makes the diet a low-glycemic eating plan. A low-GI diet helps keep blood sugar levels from soaring after meals, which aids weight loss and improves biomarkers for health.
- You’ll eat more plants – and probably add years to your life.
One study analyzing food intake data from more than 7,000 people following a Mediterranean diet found that those who ate the most polyphenols (bioactive compounds concentrated in plant-based foods) experienced a 37 percent reduced risk of premature death compared to those who had the lowest polyphenol intake. Choose fruits and veggies, legumes, whole grains, nuts and seeds, olive oil and herbs and spices as the foundation of your Mediterranean
- You’ll order the fish dish – and likely improve your heart and brain.
According to a Harvard T.H. Chan School of Public Health meta-analysis, eating one to two servings of seafood per week is associated with a 36 percent reduced risk of dying from heart disease and a 17 percent reduced risk dying from any cause. The authors also suggest that the seafood in the Mediterranean diet may also reduce risk for dementia and depression. What’s more, seafood scores high in satiety, thanks to its quality protein and beneficial fats, so it can help keep you satisfied.
Time for you to get started!! Click here for a free downloadable food list.