Milly Gaines
The Mediterranean diet has been named the best overall diet for five years in a row by U.S. News & World Report. It is inspired by the eating habits of people who live near the Mediterranean Sea and is based on the traditional foods of countries such as France, Spain, Greece, and Italy. The diet is rich in fruits, vegetables, whole grains, and heart-healthy fats, and it offers a wide range of health benefits, from preventing heart disease and cancer to encouraging weight loss and improving diabetes management and gut health. While it is unclear how many people follow the Mediterranean diet in the US, a survey by U.S. News of more than 230 people who follow this diet revealed that respondents would recommend it to a friend with an 8.25/10 likelihood.
| Characteristics | Values |
|---|---|
| Number of people surveyed | 230+ |
| Sources used for help and inspiration | Cookbooks (75%), websites (71%), apps, expert advice from a trainer or nutritionist |
| Health benefits | Preventing heart disease, reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure, preventing cancer, encouraging weight loss, improving gut health, protecting brain health |
| Downsides | Weight loss not as dramatic as keto diet |
| How it works | Focus on overall eating patterns rather than following strict formulas or calculations |
| Common foods | Fruits, vegetables, whole grains, seafood, legumes, herbs and spices, olive oil, wine, poultry, seeds, nuts |
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What You'll Learn
Health benefits
The Mediterranean diet has been named the best overall diet for several years in a row by U.S. News & World Report. It has also ranked first in the categories of best diet for healthy eating, easiest diet to follow, best diet for diabetes, best plant-based diet, and best heart-healthy diet. The diet is inspired by the eating habits of people who live near the Mediterranean Sea, particularly in Crete, Greece, and Southern Italy. In the mid-20th century, these regions displayed low rates of chronic disease and higher-than-average adult life expectancy despite limited access to healthcare.
The Mediterranean diet is primarily plant-based and includes the daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. It emphasizes healthy fats, with olive oil recommended as the primary added fat, replacing other oils and fats like butter and margarine. Other foods that contain healthy fats, such as avocados, nuts, and oily fish like salmon and sardines, are also highlighted.
Heart Health
The Mediterranean diet has been linked to a reduced risk of heart disease and lower blood pressure, cholesterol levels, and blood glucose levels. The PREDIMED study found that a Mediterranean diet supplemented with extra virgin olive oil or nuts reduced death rates from stroke by approximately 30%.
Cancer Risk
The diet is rich in fiber, healthy fats, and anti-inflammatory foods, which can help lower the risk of certain cancers, including breast cancer.
Mental Health
The Mediterranean diet has been shown to improve mental health and quality of life, reduce depression, and slow cognitive decline.
Diabetes
The Mediterranean diet can lower the chances of developing type 2 diabetes. Research has also shown that it can lead to lower Hemoglobin A1C levels and improved diabetes management.
Weight Management
The Mediterranean diet has been associated with long-term weight loss and reduced weight gain over time, lowering the chance of becoming overweight or obese.
Sleep Quality
The diet has been linked to better sleep quality, improved sleep efficiency, and reduced time to fall asleep.
Healthy Aging
The Mediterranean diet has been associated with increasing lifespan and healthy aging, potentially due to its protective effects against disease.
While the specific number of people in the US following the Mediterranean diet is unclear, a survey by U.S. News in 2020 found that 68% of respondents started the diet based on their own research, while 16% began because their doctor recommended it.
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Weight management
While there is no data on how many people follow the Mediterranean diet in the US, the diet has been named the best overall diet for five years in a row by U.S. News & World Report. The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It is inspired by the eating habits of people who live near the Mediterranean Sea and includes an abundance of health benefits for people of all ages.
The Mediterranean diet is not a structured diet, so individuals must figure out their calorie intake and physical activity to lose or maintain weight. However, the diet is adaptable and easy to stick to, and cookbooks and websites are popular resources for recipe inspiration and guidance.
The diet is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. It limits saturated fats and trans fats, sodium, and refined carbohydrates. By focusing on overall eating patterns rather than strict formulas, the Mediterranean diet promotes a healthy balance of nutrients.
Research suggests that the Mediterranean diet may be a good long-term option for weight management. While it may not lead to dramatic weight loss, studies indicate that individuals following this diet are less likely to gain excess weight over time compared to those on other diets. This effect on weight management may be due to the high fiber content, which helps individuals feel satisfied for longer and reduces snacking. Additionally, the healthy fats in the Mediterranean diet are less likely to cause heart problems linked to obesity.
Overall, the Mediterranean diet is a healthy and delicious way of eating that can support weight management and provide numerous other health benefits.
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Popularity in the US
The Mediterranean diet has been named the best overall diet for several years in a row by U.S. News & World Report. It has also ranked first in categories such as the best diet for healthy eating, easiest diet to follow, best diet for diabetes, best plant-based diet, and best heart-healthy diet. The American Heart Association recommends the Mediterranean diet as an evidence-driven option for preventing cardiovascular disease and stroke. The Mediterranean diet is inspired by the eating habits of people who live near the Mediterranean Sea. In the mid-20th century, it was observed that people in Crete, Greece, and southern Italy had a low rate of chronic disease and above-average life expectancy, despite limited access to healthcare. Their diet, primarily plant-based with minimal dairy or red meat, was found to be a significant contributor to their health and longevity.
The Mediterranean diet is a popular choice for many in the US seeking to improve their health. A survey by U.S. News found that 68% of respondents initially decided to try the diet based on their own research, while about 16% started because their doctor recommended it. The majority, 83%, said their goal was better overall health. Weight loss, preventing chronic diseases like diabetes, and lowering cholesterol were also important goals. The Mediterranean diet is often recommended by healthcare providers to those at risk for heart disease or to support other aspects of their health.
The Mediterranean diet is not a structured diet with strict rules or calculations. Instead, it focuses on overall eating patterns and emphasizes certain foods while limiting others. It encourages the consumption of plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, fish, poultry, and healthy fats like olive oil, while minimizing red meat, sweets, sugary drinks, and butter. Wine can be consumed in moderation, but it is not recommended to start drinking if one does not already.
The Mediterranean diet is considered delicious by many, and its health benefits have been widely recognized. It has been linked to a reduced risk of heart disease, stroke, cancer, diabetes, and metabolic syndrome. It can also help manage weight and improve gut health and brain health. The diet's flexibility and emphasis on overall eating patterns rather than strict rules make it an attractive and sustainable option for many in the US seeking to improve their health and well-being.
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Mediterranean diet guidelines
The Mediterranean diet has been named the best overall diet for several years running by U.S. News & World Report. It has also ranked first in categories like best diet for healthy eating, easiest diet to follow, best diet for diabetes, best plant-based diet, and best heart-healthy diet. The Mediterranean diet is inspired by the eating habits of people living near the Mediterranean Sea. In the mid-20th century, it was observed that people in Crete, Greece, and southern Italy had a low rate of chronic disease and above-average life expectancy, despite limited healthcare access. This was attributed to their diet, which was primarily plant-based with minimal dairy and red meat.
There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy, fish, or seafood. The diet excludes highly processed foods like candies and processed meats. It is rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. A typical week of meals on the Mediterranean diet might include Greek yogurt with strawberries and chia seeds for breakfast, a whole-grain sandwich with hummus and vegetables for lunch, and a tuna salad with greens and olive oil for dinner.
The Mediterranean diet has numerous health benefits. It can help prevent weight gain, stabilize blood sugar levels, promote heart health, and enhance brain function. It has been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and frailty in older adults. It also improves mental and physical function. The diet is also associated with weight loss, lower cholesterol, and improved gut health.
To incorporate the Mediterranean diet into your daily routine, try making small, gradual changes to your eating habits. You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium. Flavor your food with herbs and spices instead of salt, and consume red wine in moderation with meals, not daily. You can also increase your intake of healthy fats, such as extra virgin olive oil, and add more legumes, seeds, and nuts to your meals.
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Comparison to other diets
The Mediterranean diet has been ranked the best overall diet for five years in a row by US News & World Report. It has also ranked first in the following categories:
- Best diet for healthy eating
- Easiest diet to follow
- Best diet for diabetes
- Best plant-based diet
- Best heart-healthy diet (tied with the Ornish diet)
The Mediterranean diet is inspired by the eating habits of people living near the Mediterranean Sea and emphasizes fruits, vegetables, legumes, fish, poultry, whole grains, nuts, seeds, and healthy fats such as olive oil. It discourages red and processed meats, cream, butter, margarine, sugary drinks, pastries, and processed snacks. The diet has been praised for its balance and ease of integration into everyday life, making it a more sustainable option for many.
However, recent research suggests that a low-fat, plant-based diet may be better than the Mediterranean diet for short-term weight loss and metabolic health. A study by the Physicians Committee for Responsible Medicine found that a low-fat vegan diet reduced harmful inflammatory dietary compounds called advanced glycation end products (AGEs) by 73%, compared to no reduction on a Mediterranean diet. This decrease in AGEs on the vegan diet was associated with an average weight loss of 13 pounds, while there was no change in weight on the Mediterranean diet.
The Atlantic diet, native to Spain and Portugal, is also similar to the Mediterranean diet and may decrease the risk of abdominal obesity and low "good" cholesterol.
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Frequently asked questions
The Mediterranean diet is a way of eating inspired by the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It emphasizes plant-based foods, healthy fats like olive oil, fish and poultry over red meat, and fresh fruits and vegetables.
The Mediterranean diet has been ranked as the No. 1 best overall diet for its health benefits by U.S. News & World Report for five years in a row. It is touted as one of the healthiest diets by many health organizations and dietitians. The diet has been shown to prevent heart disease and reduce risk factors such as obesity, diabetes, high cholesterol and high blood pressure. It can also aid in weight management.
While the exact number of people following the Mediterranean diet in the US is unknown, a survey conducted by U.S. News in 2020 polled more than 230 people who follow this diet.
There are no strict rules for following the Mediterranean diet, but some general guidelines can help. It is recommended to use cookbooks and websites for recipe inspiration and to talk to a healthcare provider before starting any new diet. It is also beneficial to have a supportive community to help stay on track with the diet.
