Have you been told to follow the Mediterranean diet? Whether this is the first time you are hearing about it or it keeps coming back up in your life, the Mediterranean diet is something you should know and not miss out on.
The Mediterranean diet was first coined in 1960s when a landmark study showed that the Southern Europe dietary pattern was associated with lower rates of heart disease. In addition, the lifestyle associated with the Mediterranean diet which includes social gatherings around meal times, simple recipes using local foods, and movement, is a big part of the health promoting properties of this diet.
The Mediterranean diet has been voted “Best Overall Diet” by the US News and Health report for 8 years and for good reason. This diet promotes flexibility and can be adjusted to any culture, religion, or personal preferences. It is also one of the top researched diet showing significant health improvements for metabolic disease, weight management, and longevity. Another notable aspect of the Mediterranean diet is that it has one of the top adherence rates when compared to other diet patterns due to its variety, inclusivity of food groups, and rich flavors with herbs and spices.
The Mediterranean diet focuses on plant-forward eating patterns including high intakes of fruits, vegetables, whole grains, legumes and beans, nuts and seeds, olive oil as primary fat, and seasonings with herbs and spices. Poultry, seafood, and low fat dairy products are also present in moderation, while red meats, processed foods, refined grains and sugar intake is very low.
Don’t just take my word for it though, here’s what the science says:
Heart Disease
The PREDIMED trial (PMID29897866) found that supplementing diet with olive oil or nuts reduced major cardiovascular events by almost 30% when compared to a low-fat controlled diet. MedDiet also plays a big role in blood lipid management with a handful of studies showing a reduction in LDL-c, Non-HDL-c, and triglycerides, which can reduce risk of heart complications (PMID 38279337, 33143083, 29897866).
Diabetes
Adherence to the MedDiet is significantly linked to lower risk of developing type 2 diabetes as well as improved glycemic control in already diabetic individuals (PMID: 25145972, 24931280). The PREDIMED-Plus trial showed that combining a MedDiet with calorie restriction and exercise reduced diabetes incidence by 31%, reduced central visceral fat, and lessened age-related muscle loss in the aging population. The impact of the MedDiet on diabetic incidence and management is important as this diet can be a tool for public health in primary prevention of diabetes.
Cognition and Longevity
Greater adherence to the MedDiet was associated with slower age-related cognitive decline, lower risk of cognitive disease, and improved memory (PMID 25961184, 35967772). Higher MedDiet scores showed almost a 23% lower risk on all cause mortality (PMID 38308450).
Weight Management
The MedDiet can be a perfect tool for weight management as it is rich in flavor, includes a wide variety of foods, and has a very a high adherence rate. In combination with calorie restriction, weight loss can still be significant regardless of pasta intake frequency (PMID 32402585) indicating that all foods can still be used during the weight loss on the MedDiet. When compared to a general low-fat diet, the MedDiet can be as effective, or better at weight loss in certain settings (PMID 19005201).
As a Dietitian, I work with multiple client populations including kidney disease, heart disease, liver disease, diabetes, and clients working toward weight loss and the Mediterranean diet is always at the core of my nutrition principles to get toward any health goal.
Nutrition is not one size fits all, and that what I love the most about the MedDiet is that is can be tailored to any culture, religion, medical condition, or preference. Not to mention the years of research that support health outcomes.
The Nashville Dietitian focuses on the Mediterranean diet as a core principle with a Southern and family friendly twist.
If you are ready to jump into a Mediterranean Diet approach, or just simply curious on where to begin, grab your Quick Guide and Sample Menu HERE
Ready to go even further?? Check out my 21 Day Jump Start to the Mediterranean Diet HERE.
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