From the Guidelines
The Mediterranean diet is the top diet for overall health and sustainability, emphasizing whole grains, fruits, vegetables, legumes, nuts, olive oil, and moderate amounts of fish, as supported by the most recent and highest quality study 1.
Key Components of the Top Diet
- Emphasis on plant-based foods: legumes, vegetables, fruits
- Limited consumption of red meat and processed foods
- Increased consumption of ω-3 PUFAs and MUFAs through fish, nuts, and seeds
- High-fiber foods: whole grain breads and cereals, vegetables, legumes, and fruits
- Healthy fats: extra virgin olive oil, nuts, and seeds
- Limited consumption of highly processed foods and added sugars
Benefits of the Top Diet
- Nutrient-dense and rich in anti-inflammatory compounds
- Promotes satiety and digestive health through high fiber content
- Supports heart and brain health through healthy fats
- Flexible and adaptable to different cultural preferences and lifestyles
- Encourages moderate consumption of wine with meals and emphasizes social aspects of eating, contributing to better psychological relationships with food and improved overall wellbeing, as recommended by the American Heart Association 1 and the American Cancer Society 1.
Practical Recommendations
- Consume a variety of fruits, vegetables, and whole grains daily
- Choose fat-free and low-fat dairy products, legumes, poultry, and lean meats
- Eat fish, preferably oily fish, at least twice a week
- Limit consumption of red meats, especially those high in fat and processed
- Avoid highly processed foods and sweetened beverages, as suggested by the American Cancer Society 1 and the practical dietary recommendations for the prevention and management of nonalcoholic fatty liver disease in adults 1.
From the Research
Top Diet Overview
- The Mediterranean diet is a primarily plant-based dietary pattern that has been associated with higher survival and lower all-cause mortality 2, 3, 4, 5.
- This diet has been shown to have numerous health benefits, including reducing the risk of type 2 diabetes, improving glycemic control, and lowering cardiovascular risk factors 2, 3, 4, 5.
Key Components of the Mediterranean Diet
- High consumption of plant-based foods, such as fruits, vegetables, whole grains, legumes, seeds, and nuts 5, 6.
- Lower consumption of animal-based foods, particularly fatty and processed meats 5, 6.
- Emphasis on social behaviors and a healthy lifestyle, making it a sustainable lifestyle model 5.
Health Benefits of the Mediterranean Diet
- Reduced risk of type 2 diabetes 2, 3, 4.
- Improved glycemic control in people with type 2 diabetes 2, 3.
- Lower risk of cardiovascular disease and related risk factors, such as obesity, hypertension, and metabolic syndrome 2, 3, 5.
- Reduced mortality, especially cardiovascular mortality, and increased longevity 5.
- Lower incidence of neurodegenerative disorders, such as Alzheimer's disease 5.