The Mediterranean Diet: The Swiss Army Knife for Health

You’ve probably heard folks say the Mediterranean Diet is the world’s most studied diet. It’s a phrase we repeat often here at Grannus for good reason. Since the 1950s, this diet has been the center of attention for researchers and clinicians worldwide due to its reputation of promoting health and longevity. Some even say it is the best diet for weight loss, heart health, type 2 diabetes, and several other diseases and conditions.

The cornerstone of the Mediterranean Diet is an innate respect for seasonality, biodiversity, and food varieties, all preferring local and fresh products. It originated from a unique interplay between natural food resources and the eating habits of people living in the Mediterranean Basin over thousands of years.

This diet is not simply about nutritional behavior, but encompasses many factors, including social, economic, cultural, and environmental features. With plenty of peer-reviewed research to back it up, the Mediterranean diet is now seen as the prime example of total body-healthy eating.

What Does the World’s Most Studied Diet Really Mean For Health and Longevity?

The United Nations Educational, Scientific, and Cultural Organization (UNESCO) defines the Mediterranean diet as involving:

“A set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food.”   

These food traditions that have endured for millennia are not restrictive, but based in a large mosaic of mostly plant foods, sprinkled with fish, red meat, and cheese. Olives, nuts, seeds, herbs, spices, legumes, fruits, vegetables, whole grain cereals are all prime examples of staples in this diet. Then there is the freshly caught fish, limited consumption of red meat and dairy, and of course, the primary fat, olive oil.

Since the ground-breaking Seven Countries Study that linked the diet to longevity and cardiovascular health, it has become one of the most studied diets in the world. But what does the world’s most studied diet really mean for health and longevity? Let’s jump in and find out.

Exploring the Medical Benefits of the Mediterranean Diet

The people who developed this dietary lifestyle held a deep respect for the seasonality, biodiversity, and food varieties of the Mediterranean region. This respect is reflected in the fresh, colorful, and local quality of the foods and dishes that are both beautiful and incredibly nutritious. The diversity and love for food and culture seems to have influenced the genes of people who have eaten these foods, with the lowest rates of cardiovascular disease and highest rates of longevity worldwide found throughout this region.

The recognition of the health benefits of the Mediterranean Diet prompted what has become a cascade of research studies and clinical trials that continue to reveal the clinical benefits of this food lifestyle. For example, several comprehensive observational epidemiological and two large randomized trials report that the Mediterranean dietary pattern reduces the risk for developing life-threatening disease and auto-immune conditions, such as cancer, inflammatory bowel disease, and type 2 diabetes.

The Mediterranean Diet and Clinical Disease Protection

The traditional Mediterranean diet, rich in vegetables, fruits, extra-virgin olive oil, and whole grains, has been identified as one of the healthiest patterns for preventing a great number of life-threatening diseases and health conditions. These include cardiovascular disease, several types of cancer, irritable bowel syndrome, type 2 diabetes, and metabolic disease.

The lifestyle and diet of the Mediterranean people were originally shaped by hardship, poverty, and climate. Ancient Mediterraneans simply harvested from their lands what they needed and adopted healthy foods from other regions that grew with ease. They did not realize they were participating in a natural experiment that proved their diet to be the subject of one of the most superior nutritional investigations of all times. They simply were celebrating life and the abundance that their hard work and tender care of their environment gifted them.

This natural experiment was first observed by the physician Ancel Keys who observed that, despite the economic growth and wealth found in the USA and northern Europe, the health of the hearts of men in these regions was so poor that they were literally dying in the streets. Keys and his colleague’s initial observations also noted that there was a notable difference in health in people in specific regions of the world, especially those concentrated in the Mediterranean. In the study, Keys found that people of the region, including Greece and Italy, had remarkably low rates of cardiovascular disease and a longevity rate that was off the charts.

Since this pivotal study, several other studies have confirmed the health benefits of the Mediterranean diet. Many of which reveal how the Mediterranean diet can reduce your risk for developing major clinical diseases and conditions and for improving symptoms for those who do happen to develop them. These include all-cause mortality, cardiovascular disease, neurodegenerative disorders, and type 2 diabetes.

All-Cause Mortality

The Mediterranean diet has been shown in several studies to act as a protective factor for mortality and extending the lifespan in people throughout the world who adhere to the diet. This food lifestyle, rich in plants, olive oil, and the moderate consumption of meats, sweets, and breads, may protect you against major disease and help you live a long and healthy life.

Cardiovascular Disease

The leading cause of mortality worldwide is cardiovascular diseases, with the underlying comorbid type 2 diabetes often a predisposing factor for developing the disease. Cardiovascular diseases are quite preventable by avoiding adverse behaviors like smoking, alcohol, and unhealthy foods, and adopting healthy behaviors, such as regular physical activity and nutritious foods.

Neurodegenerative Disorders

If you look into scientific journals today, you will find a plethora of research that shows how eating this diet may protect you against neurodegenerative disorders. Your brain and health may thank you as you age if you choose the vibrant foods that encompass the Mediterranean diet because adhering to this diet may protect you against cognitive disorders such as dementia and Alzheimer’s disease and allow you to thrive as you age.

Type 2 Diabetes

According to a recent clinical trial, patients with type 2 diabetes who follow a diet typical of the Mediterranean region may have a decrease in all-cause and cardiovascular disease-related mortality. Olive oil, nuts, and seeds from plant-based diets are rich in complex fatty acids that may be responsible for improvements in glucose metabolism, insulin sensitivity, lipids, and cardiovascular disease risk in diabetics.

Takeaway

Universally, the Mediterranean Diet is the biggest bang for your buck when it comes to a single diet that addresses 17 and counting health conditions. It’s the Swiss army knife of diets. While a few conditions, such as Celiac disease and epilepsy, require a specialized diet, most people will find that this diet holds a unique position for improving so many different areas of their health. We cannot all live in the spectacular and peaceful setting of the Mediterranean. Perhaps by only eating the foods that the people of this region have consumed for millennia, we may gain not only longevity and health, but also a little peace and joy in our daily lives.

References

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